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.
I’m deciding to do a little bit of a ramp down/deload leading into Masters nationals in Baton Rouge. Was originally planning on it just being another training day, but with my next meet being a long ways out I may as well hit a mini deload.
This event is for multiply powerlifting, which is basically your unlimited event as far as the amount of support you chose to wear. I really want to place in the top three to qualify for Worlds, as well as to compete at the Arnold Classic next year. On the other hand I have not really worn any powerlifting gear for close to a year now. So to make it easy to be prepared in just a couple training sessions, and also make it interesting, I’m going to pull out some retro powerlifting gear from the 90s. I purchased these items around 2000 when I first started powerlifting and they were considered entry level at that time, as it is some of the first powerlifting gear from the 90s.
This will be fun at the meet! But it also allowed me to figure out the gear in just a couple reps in one workout each because it is so forgiving. With the beginning of the deload there is a significant reduction in volume this week over what I normally do, and I was struggling with energy levels this week.
MONDAY
15min mobility work
Bench Press
135x10x10
225×5
315×5
365×5
405×4
Add Inzer blast shirt – think I bought it in 2000 and it was old school then.
475×1
545×0
515×1
One-arm Snatch then Windmill
95×2/side
115×2/side
145×1/side
Overhead Tricep Extensions w/bands
Medium band x 16,20,20,20
WEDNESDAY
Squat
165×5
275×3
385×3
Add belt
495×1
Add wraps
565×1
Add my Inzer hardcore suit – purchased this one in 2001 and again was obsolete at that time
605×1
715×1
785×1
825×1
900×1
825×1
Band Hamstring Curls
Medium x 30,30,30,30
FRIDAY
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 AM
Skipping speed squats
Deadlift – hook grip
135×5
245×3
335×3
425×2
515×1
Add suit – Inzer hardcore suit – purchased this one in 2001 and again was obsolete at that time
605×1
700×0
Switch to over/under
700×1,1,1,1 playing around with stance variations
I skipped all assistance work as my energy levels were just drained. I realized at this point I’ve been pushing my diet a little too hard lately as I’ve been feeling this way all week. I’m going to bump up my calories a little bit the next couple weeks to assist with recovery as well.
