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.
Athlete Journal, Entry 17: Pulled Hamstring
SUNDAY
Yesterday was the big pull day so I was a little fried but Justin was still in town so benching it was. Didn’t know until I walked into the gym we were doing incline press. I’ve never gone heavy on this before.
Incline Bench Press
135×20
225×5
315×3
365×1
405×1
425×0 must have missed my groove as 405 was easy and this I had nothing on
365×5
Justin hit 455, and Adrian Larsen from EPC hit 475.
Bottoms Up Kettlebell Press
88×1 I got it!!!
53×8, 8, 8 walking
Band Overhead Triceps Extensions
#4 band x 65, 20, 15
WEDNESDAY
Squat using competition bar
165×5, 5
275×3
385×3
495×2 add wraps
605×1
715×3 – PR
755×2 – PR
First rep may have been a little high but hit it on the second. 815 is the all-time powerlifting world record for a knee wrap squat in my weight class.
Single Leg – AFS Leg Press
270×12
315×10
360×6
Inverted Band Ham Curls
#4×25, 25, 25, 25
Somewhere in this workout My inner left hamstring pulled at the insertion point up near the glute. Didn’t feel bad but felt in tighten up on that last set or two of band hamstring curls.
Hook Grip Hold
600x10seconds
FRIDAY
Elbow mobility work
Incline Bench
45×10
135×20
225×28, 15, 12
Kettlebell Turkish Getup
53×10/side
SATURDAY
12 hour fast pre-training using USP Labs style Fasted Training protocol.
My pulled hamstring is far from being better. No bleeding but it feels pretty tight and having trouble bending over. Tried to warmup on pulls but just wasn’t happening so I did some rack work to hit the grip. For the most part not much of a workout.
Deadlift
135×5
245×2
335×2
445×1
Rack work
Hook Grip hold
605×10 seconds
Over Under hold
745×10 seconds
Spent the next few days trying to get into that hamstring insertion and get it to let loose. No luck yet.
