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 33: Rehab, Week Three
Finishing up my third week of rehab post injury from the December 1st meet. I am continuing with my beta testing USP Labs new patented anabolic Versa-1. As I noted last week, my recovery from this injury has been coming along at record pace. In addition to the improved recovery, I also noted the leaning effect it was having on me and how I had bumped my calorie intake up significantly to maintain my weight. Over this last week I decided to just run with it and let the leaning effect take place. I simply returned my diet back to what would be its normal maintenance level. I have dropped a couple pounds of weight but just the difference in one week can even be seen on my videos as I’m looking leaner than the prior week.
SUNDAY
Hook Grip Hold 405x40s, 1:07s +8s
MONDAY
Bench Press – Feet in air
95×10
95+200 Chain x 10
135+200 Chain x8
185+200 Chain x5
225+200 Chain x5,5,5,5,5 (Only hit 3 reps total last week!)
Weighted Dips
BW+100 x9,9,9,9
Hook Grip Hold 1:06s -1s
TUESDAY
Hook Grip Hold 405x40s, 40s -27s
WEDNESAY
BW Squats 3×10
Stallions (see video)
155×10
245×10
335×10
425×10
515×10
585×8 Could have done more but lights were changing colors on me so time to rack.
Goblet Squat w/Band on Knees
#3Band+53×10
#3Band+72×10
#3Band+88×10
#3Band+100×10
#4Band+72×10
These were tough but really happy I could do these with this level of weight. I may be working on retooling my squat a bit as I come back from this experience. I think these will help.
Hook Grip Hold 405x 1:10s, 40s +3s
THURSDAY
Hook Grip Hold 405x 40s, 50s
FRIDAY
53lb Bell x 10/side
Windmills
95lb Barbell x 5,5
125lb Barbell x 3
SATURDAY
Bent Over Rows
135×10
225×8
315×8
405×18
Hook Grip hold
705x Miss
Rack Pull
1005x Miss
Thought about dropping weight then realized I was being entirely stupid at this point in recovery and dropped it entirely.
Circuit x 4 Times
Kettlebell Face Pulls 12-20 reps
Grappler Side-to-Side 12-20 reps
Band assisted Pullups 12-20 reps
