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.
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 47 – Staying Focused
Over the last several months the gym has continued to grow. This means when I train there are typically a lot of new people that have questions or I see doing things improperly from across the gym, and I can’t just not say anything. With the constant distraction it’s made it difficult for me to focus on reflecting on where I’ve been and where I’m going with my training program and determining the course of my workout. This in turn has led to less focused workouts.
To counteract this I’ve gone back to my practice of detailing out a training plan for myself. I’ve only made it a couple months in advance so far but will keep adding to it. I’ve done this for years but somehow fell out of practice about a year and a half ago.
MONDAY
Incline Bench w/Chains
45+100×10
135+100×5
225+100×5
285+100×5,5,4
Grappler Shoulder Press
X20,16,12,12
Rolling Tricep Extension
130×8
180×9,8,5
Overhead Tricep Extension
#3×20,20
WEDNESDAY
Quad felt great but I took another week off squatting just to make sure.
Band/Dumbbell Good Mornings
Warmup then
175’s+#6 band x12,10
Glute Ham Raise
Bodyweight x100
Band Bad Girls
#2×20,20,20
THURSDAY – Lunch
70×10/side
30×16
45×16,16,16
Bottom Up Kettlebells
Walking w/only rest at top
44×8
35×8,8
SATURDAY
Deadlifts from 2” Deficit +bands
135+170×5,5,
225+170×5
275+170×5
365+170×2
455+170×1
545+170×5
Bent Over Rows
405×15,6,12,7=40
Chins
Bodyweight x12,12,12
Kettlebell Face Pull
50×20
40×20,18
