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 22: Training Through It
Still sick all week but able to train.
MONDAY
Warmup: 20min of mobility work
Bench
135×10
225×10
315×5
365×5
Add sling shot
455×5
495×3
Didn’t do as well as last week. Still sore from repetition day.
Lockouts
445×5,5,5,5 with 5sec pause
Shoulder Press with Thunder Thruster
#3+45 x12,12,8,6
Supersetted with
Curls on Isolation bench including focused tricep extension
26kb x 12,12,12,12
Rolling Tricep Extension
155×12
WEDNESDAY
Warmup: 20min mobility and rolling
Squats with briefs to give adductor a break
275×3
385×3
495×3
605×1
715×1
Didn’t go to depth on any of them
AFS Leg press with 1 leg
190×16,16,16 per side
Glute-ham Raise
BWx12,12,10,8
Band Bad Girls
#3×20,20,20
THURSDAY
Moved repetition day to Thursday and was certainly feeling the one day earlier as I was still very sore from Monday. Hopefully this will improve my Monday workouts. I was totally prepared to recalibrate my rep day goal, so I was quite surprised when I crushed a PR for first set as well as 3 sets combined.
10min mobility work
Incline Bench
45×20
135×20
225×30,16,12 for 58 total
53×5/side
Bicep Curls with focused tricep Ext.
50×16,16,16
SATURDAY AM
These fasted sessions simply are not working with this cold. If I’m still sick next week, I’m going to have to move my workout to the afternoon so I can be well fed on protein first and ready for a carb load afterwards. It took me over two hours to finish this workout, although there were some interruptions with coaching, chasing around my 4-year-old, and showing the gym to potential members.
Bent Over rows – bar to midshin
135×10
225×10
315×10
405×14,12,12
Chins
BWx12,12,12,12
Kettlebell Face Pulls
50×20,20,20,20
I could barely move my arms my rear delts were so on fire with lactic acid after the kettlebell face pulls. It was crazy.
