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 53 – Always Sick But Still Going Strong
Moving into the second week of lifting heavy. Both my wife and I came down with a cold. Yes, yes, I know I’m always sick. Anyway, I wasn’t going to let that stand in my way this week.
MONDAY
My shoulder has been doing better with some of the work I’ve been doing. I wasn’t fatiguing out quite as early as it was before, so I added a couple reps on the bench press.
Mace Swings
4 sets
Bench Press
135×10
185×5
225×5
315×5
365×1
425×5,5,5 – Nice volume
Rolling Tricep Extensions
150×8
180×10,7,6 – First set was a PR
Shoulder Press
135×16,16,16
Overhead Band Extension
#3×20,20
WEDNESDAY
Warmup: 15min mobility and muscle firing patterns
Deadlift
135×5
225×5
315×3
405×1
495×1
585×1
675×1
725×1 – Grip held, but lost weights off the end of the bar
805×2 – With straps
675×1 – 20sec hook grip hold
Leg Press – Single Leg Adductor
235×16,16,16
Band Leg Curls
#3×25,25,25
THURSDAY
Quick workout on lunch break
Incline Bench
135×20
185×20 – Legs in air
185×20
135×20
88×2
Band Bad Girls
#2×20,20,20
SATURDAY
Rack Pulls – Hook Grip Holds
Warmup
675×1 – 20sec
735×1 – 20sec
805×1 – 5sec
Bent Over Rows
365×10
445×11, 9
Neutral Grip Pullups
Bodyweight x16,12,12
