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.
Life Changes & a Deload Week?
Normally the week after a meet I do minimal if any training. However I wasn’t taxed very much at the meet, and I needing a mental break from some tough career and life choices I’m having to make right now, so I decided to hit the gym anyway.
On a side note I’m going to have to re-evaluate my competition schedule for the remainder of the year due to the above-mentioned changes. I have to drop out of all but one meets that I planned on traveling to this year. I’m starting work for a new company in a few weeks and the first year of getting a company turned around is always very demanding on my schedule.
My new plan is as follows:
- September – APA meet (local in Portland)
- November – WPC Worlds in Vegas
- December – USPA meet in Newport (local in Oregon, but not for sure yet)
- January – RAW Unity (220 Raw showdown between all the top guys and possibly even Balyaev from Russia, I hear)
WEDNESDAY
Squats – Buffalo Bar & 310lbs of Chain
45×5
45+210×5
45+310×5
155+310×3
265+310×3
375+310×3
485+310×3
610+310×0….bit of a misload
510+310×3
Pause Squats (5 count in hole, no rest at top)
+30lb chain on neck, no belt
265+30×5
375+30×5,5
Stallions (see upcoming write up but essentially a Kneeling squat with a band resistance at waist pulling your hips back)
245×8
335×16
425×4
That’s all I had. Extremely challenging workout and think I’m going to stick with it for a month. No assistance work needed with this one.
FRIDAY
Overhead Presses – from forehead
225×8
315×8
405×5? Not sure how many I hit but wasn’t many
225+100chain x8,8
Multiple Failed Attempts at Bottom Ups with 88lb bells
3 x 150ft Passes w/sled x 125lbs alternating between
Chest Press/Flies with Sled
Overhead Tricep Extension
Mace Swings – 48” x 30lb
4-5 sets w/20 swings each direction
Really enjoyed doing the mace swings as I have been unable to do them for about three years due to my elbow. Destroyed my upper back and shoulders and figured it was going to nail deadlifts the next day, so wasn’t counting on much on Saturday.
SATURDAY
Deadlift with Weight on 2” platform
Add 270lbs band tension (I use a fish scale to find exact weights for my setups)
All done with hook Grip
45+270×5
135+270×5
185+270×5
235+270×5
At this time I received a call and text from my wife who was at home with the kids and said she was getting very sick…So, the remainder of this workout was finished in 5 min with the help of the loaders.
315+270×2
360+270×1
405+270×2
Add straps
455+270×2
505+270×2
555+270×2
605+270×0,0
605+270×0