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 32: Rehab, Week Two
Finishing up my second week of rehab post injury from the December 1st meet. Rehab is going extraordinarily well, although I still have a long ways to go. The detail on the rehab work as far as exercises/sets/reps is hard to track as it’s done multiple times a day and in an unplanned fashion whenever I have time. The motions also vary with each session based on where my body leads me. For this reason I have never included much/any of it in my written workouts.
I noted in my video that I’m beta testing USP Labs new patented anabolic starting last week. I’m not sure if that is playing a role in the quick recovery I’m seeing so far but it might. I have also noticed that I have had to really ramp up my food intake just to maintain my bodyweight.
MONDAY
Bench Press – Feet in air
95×10
95+200 chain x 10
135+200 chain x8
185+200 chain x7
225+200 chain x3
Dumbbell Floor Press w/Band
100+green x12,12
Weighted Dips
BW+100 x12, 12, 12
Hook Grip Hold
405x35s +5s
TUESDAY
Hook Grip Hold 405x40s +10s
WEDNESAY
Hip Abduction BW squats (see video) 5×20
Leg Extensions 200×20,20,20
Terminal Knee Extensions #3-#5 bands 4×20/leg
Walking with Prowler x 2 passes
Hook Grip Hold 405x40s, 56s +16s
THURSDAY
Hook Grip Hold 405x40s -16s
SATURDAY
Stallions (see video)
155×10
245×10
335×10
425×16?
Hook Grip Hold 405x40s, 59.3sec +3s
Pullup – Neutral Grip
BWx16,16,16
