Athlete Journal: Chris Duffin, Entry 36 – Hook Grip Improvement

I was fighting a cold this week but made huge steps in my hook grip – including a 10-second hold with 765 pounds this week. My bicep is still a bit tender so I took a few rest days too.

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

Bulgarian Split Squat

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.

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