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.
Full On Epicness
Lots of training and finishing the week with full on epicness.
SUNDAY
Missed Saturday’s deadlift session due to holding a powerlifting meet at the gym. Good times, but always a long and draining day. Sunday I went over to a friend’s garage to train – Breaking Muscle editor Becca Borawski’s to be precise. One of the sweetest home gyms you will find.
Fasted training with USP Labs fasted Training protocol.
Deadlift Conventional
135×5
225×3
315×2
405×2
495×1
585×1
645×1
Add straps
705×2
Thought I had a third rep in there, but think I blanked out for a second. I’m just incredibly slow with these conventional pulls. Bar speed is horrid.
Sumo
705×5
Wide BW Rows
4 sets 16-12 reps
Narrow BW Low Rows
3 sets 16-12 reps
Face Pulls
3 Sets x 12 reps
MONDAY
Bench press
135×10
225×5
315×5
375×9
Was really hoping for 10 but after the repetition work Friday, Meet Saturday, and pull session Sunday I was pretty beat up.
Incline Bench
275×8
315×8, 8, 8
Band Overhead Triceps Extensions
3 sets x 16 Reps
WEDNESDAY
Box Squats to 14.5” Foam box
225×5
315×5
405×3
495×3
585×1
615×1
671×3
Single Leg – AFS Leg Press
3 sets 8 reps
This was hard. Going to do it again.
Ukrainian Stallions
200lbs + Bands
3 sets x 20 Reps
Please note in the video that you can see on these I am rounding out my back way too much. I spent next several days really working on loosening up my hamstrings, so that I won’t be so tight causing this issue. Also I just need to be more aware of what I’m doing and not compromise form so much.
FRIDAY
Incline Bench
135×20
225×25,15,15
Overhead Triceps Press w/Sled
2 passes x 75 ft.
Left elbow is starting to really cause me some issues and feeling a lot of pain just bringing the bar out to position. Once I’m lifting its fine. Going to schedule an appointment with my surgeon and see where we are at for getting the left arm done.
SATURDAY
Sumo Deadlift
135×5
245×3
335×2
425×2
515×1
605×1
695×1, 1 grip issues, hands swollen
Add straps
805×4 <——– Yes. Epicness.
BW Rows
4 sets 16 reps
Chins
4 sets 12-8 reps