EDITOR'S NOTE:

Welcome to the Athlete Journal of world champion powerlifter Chris Duffin. Follow Chris as he trains and competes in various events over the coming year. Chris's journal will be posted every Tuesday. You can also read about Chris on his personal website KabukiWarrior.com.

 

Stressed, But Still Training

 

I’ve been in the midst of a career transition and some investments. Both have been requiring a bit of my time and are also increasing my stress levels. My training hasn’t suffered much, but I can feel the impact of the stress. This is also the reason for the delayed training update. I will be back on track shortly and hopefully get back on track with some articles I have in queue, as well.

 

MONDAY

Deciding to switch to floor presses for a while. I’m not very good at them as my range of motion is actually longer than my flat bench, but they bring up my raw bench significantly.

 

15min mobility work

 

Floor Press

135x10x10

225x5

315x5

365x5

405x1

Reverse Grip Floor press

365x3,5

 

Seated Dumbbell Military Press

60+#3band in each hand x12, 12, 8

 

Overhead Triceps Extensions w/bands

Medium band x 16,20,20,20

 

WEDNESDAY

Watched my video of the prior week and saw that the chains on the chain-squats were deloading too soon and I was not picking up enough chain at the top. I adjusted the links so more chain was picked up this time. For this reason the bar weight is less this week.

 

Squat w/Buffalo bar and 300 in chain

155+300x2

365+300x2

375+300x1

440+300x1

Upper back was fried from the 900lb deadlift lockouts the prior Saturday so the weights felt like they were going to crush me today. Manned up for one big set.

506+300x7

 

 

Pause Squats

385+30chain x5, 5, 5

Stallions

245+#2x20

335+#2x20, 8

 

Step-ups to 21” box

88lb kettlebells x8, 6

 

FRIDAY

This happened to be the last day at my job of the last 3.5 years. Onwards.

 

Explosive “Bench” Presses w/Prowler

200lb x 1510ft

 

Overhead lockout

Short warm up

225+200chain x 2

185+200chain x 10

 

CIRCUIT

Overhead lockout (135-95lbs) x10 reps

Explosive Prowler Press x 150ft

Mace Swings 30lbs x 10 reps each direction

REPEAT 3 TIMES

400(ish) x 2

 

Circuit

15min mobility work

 

Speed Bench

115+bands x 12ish sets of 3 reps w/20 seconds rest

 

One-arm Snatch and Windmill

Warm ups then several singles per side w/135

 

Overhead Triceps Extensions with Sled

70x150ft x 2 sets

 

SATURDAY

Fully Fasted training with USP Labs Fasted Training Protocol (FTP)

 

Speed squats

Unknown warm up

10ish sets w/ approx. 500lbs including band tension or sets of 3 reps w/45 sec rest

 

Deadlift off 2” Blocks

Hook Grip

135x5

245x3

335x3

425x2

515x1

605x1

675x1 w/5 second hold

Think I did several singles afterwards with over/under grip

 

1 arm Dumbell Rows

150x25, 20 per side

 

Pull Ups

BWx8, 8, 8

 

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