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 34: Some Progress and a Setback
A new year and starting it out with possibly a major setback, but also achieving a major breakthrough with my grip.
SUNDAY
60min Kettlebell & Rehab Work
WEDNESDAY
30min Rehab Work
Safety Squat Bar Squats
With small band doubled over knees (135lbs tension)
155×5
245×5
335×5
400×5,5,5
Rear Leg Elevated Split Squat
70lb KB x10,10,10
FRIDAY
Windmills
95lb Barbell x5,5
125lb Barbell x 3
140×2
Sick, so didn’t do much else.
SATURDAY
I was sick, so I got to the gym late and did a minimal warmup. Ten minutes into the workout, I detached one of my right bicep heads (Lacertus Fibrosus, aka the Bicipital Aponeurosis).
I spent a couple days trying to schedule visit with surgeon and MRI, but due to the holiday and fact I didn’t go the emergency room, the soonest I could get into one of my two surgeons was January 8. After spending a few days evaluating my mobility and strength with the missing bicep head, I decided to continue training.
At this point I have no idea until I talk to the surgeon if I need to get it fixed or not, and if that fix will hold.
WEDNESDAY
Still a little sick today, but had time to train.
30min Rehab Work
Safety Squat Bar Squats
With small band doubled over knees (135lbs tension)
155×5
245×5
335×5
425×5
Band Dumbbell Good Morning
120+large x 12
140+large x 12,8
Glute-Ham Raise
Bodyweight x 44,23,23
SATURDAY
Windmills
95×5, 5 per side
135×5 (Left only due to arm)
Bent Over Rows
225×12
315×12 (Was straining arm so stopped)
Rack Pulls – Hook Grip
405x30sec
495x30sec
605x20sec
715x14sec
This was a huge milestone for me as I have been struggling to gain control of the hook grip hold for years and have failed around 675lbs. I felt like it finally came together. Could have held longer or done more but it was straining the arm some so I stopped there.
Pull Ups
Bodyweight x12,12 straining arm so stopped
53×10/side (I had to maintain elbow locked in and perfect control or it would pull on my right arm.)
88×1/side
Ab Wheel
Bodyweight x 10,10
Bodyweight + 40 chains x 10
Grappler Side to Side – Focused on eccentric stretch of lats.
50×10,10,10/side
