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 35: Testing My Limits
I spent the week seeing what I could do and what my limits were with the missing bicep head. The surgeon clarified it was the main head of the inner bicep that attaches to the bone and is reparable. It is indeed only the rotational head, not the main head responsible for flexion of the arm.
MONDAY
Warmup/Mobility 10min
Bench
45×10
45+100chain x5
135+100chain x5
225+100chain x5
315+100chain x4
365+100chain x1
315+100chain x5
Band Dumbbell Floor Press
100+Blue/large x4
100+Green/med x8 ,8
These were bothering my bicep so I quit.
Dips
Bodyweightx12
Bodyweight+100×10,10,10
Grappler Shoulder Press
X10,10,10
Hook Grip Hold 495×45
WEDNESDAY
Moblity/warmup
Dead Bug x 1 set
Rear Leg Elevated Split Squat
Bodyweightx12
106×12
140×12
180×8,8
200×8
These just destroyed my work capacity.
Band Dumbbell Good Morning
140+Large x8,6
Two draining exercises like this in a row…this one was just too much so I moved on.
Hook Grip Hold 555×45
Glute Ham Raise
Bodyweightx30,30,30
FRIDAY
Dumbell Rep Bench
60+min x30
80+minix30,14,12
Dips
Bodyweightx20,20,20
Bottom’s Up Kettlebell Press – Walking
36×10,10,10
Hook Grip Hold 605×30 – Woohoo!
SATURDAY
My remaining bicep head was beginning to get tender through the tendon. With the inner bicep detached I’m getting more extension, which means this bicep has been getting stretched and used more than normal. It also took the brunt of the load when the inner detached.
I messed around doing a bunch of stuff and trying to find movements that would aggravate my bicep. There was a lot more miscelleneous sets and experimenting than shown below.
Windmills
45×5/side
95×5,5/side
Shoulder Rotations while bent in Windmill
95×2-3/side – Wow that was fun. Will be doing more.
Sled Work w/straps to elbows
Bunch of passes lots of different angles
Turkish Getup – Don’t normally go this heavy but wanted to see if they hurt my arm
53×5/side
88×2/side
