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 Kabuki Warrior.
Athlete Journal, Entry 36 – Hook Grip Improvement
I made more progress on the hook grip while also battling cold and throat infection this week.
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
Dips
Bodyweightx12
Bodyweight+100×10,10,10
Grappler Shoulder Press
x10,10,10
Front Delt Raises
3 sets
Hook Grip Hold
315×30
495×30
605×10
700×15, 15
WEDNESDAY
Medium Stand Squat w/Buffalo Bar
Barx10
135×5
225×5
315×5
405×3
495×2 – I didn’t set up square when I walked this out and caused a minor tweak in right IT band/TFL. I decided to continue with some light wraps and no walkout, which was probably not the best idea.
495×12 – Fatigue from my cold kicked in.
Band Dumbbell Good Morning
#5 band +150’s x10,10
#5,#5, +150’s x 4
140×8 left; none on the right due to the tweak sustained in squatting.
AFS leg press 1-leg
190×16,16 per side
Glute Ham Raise – Height 3
Bodyweight x 50,30,30
THURSDAY & FRIDAY
Took these days completely off to try and recover.
SATURDAY
Still sick but powered down the pre-workouts and waited for them to kick in.
Deadlifts off 4-5” blocks w/Hook Grip
135×5
225×5
315×3
405×1 -20sec
495×1 -20sec
585×1 -10sec
675×1 -10sec
725×1 -17sec
765×1 -10sec
Dumbbell Bent Over Row
150×20/side – Bicep felt great on these!
Chins
3×8 – Felt it strain my bicep.
Sled work
Finished with some sled work on lats.
SUNDAY
Finally feeling better!
Turkish Getup 53×10/side
Lots of heat and massage on bicep all day long as it was definitely strained from the previous day.
I want to throw out a big thanks to my friend John Pinder. He has spent the last couple years pushing me to convert to hook grip, and never backed down whenever I told him I didn’t think I could do it. Without him I simply never would have gotten to where I am. I feel this will pay big dividends in the future and I owe him for his unwavering support and being a pain in the ass about it. John is an exceptional trainer of all types from Powerlifting, MMA, Bodybuilding, and general strength and conditioning. I am a moderator on his forum, Iron Addicts, which is my favorite strength and conditioning forum, and I highly encourage people to check it out.
