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 54 – Rough Week
Two weeks of lifting heavy on all three lifts without a ramp up took its toll on my body. I wasn’t used to it and couldn’t perform the way I wanted to this week.
MONDAY
I had virtually no pain in my shoulder this week!
Mace Swings
4 sets
Bench Press
135×10
185×5
225×5
315×5
365×2
405×2 – My lats were screaming and weight felt like it was going to crush me.
455×2 – I was honestly happy with getting a solid 455, given how I felt.
Rolling Tricep Extensions
150×8
180×10,7,6 – First set was PR
Shoulder Press
135×16,16,16
Overhead Band Extension
#3×20,20
WEDNESDAY
1+ hour of presenting a squat seminar. I filmed it and will load in the next few weeks.
Squat
155×5
265×5
375×3
485×1
595×1
660×0 – Just a partial and reracked
Hook Grip Partial Deadlift Holds
585x30sec
675x30sec
715x20sec
FRIDAY
Deadlift
135×5
225×5
315×3
405×1
495×1
585×1
675×1
725×1
810×0 w/straps – Poor setup here, plus I’m just a weak ass bitch who needs to get stronger.
675×1,1,1,1 – 20sec hook grip hold on each
SATURDAY
Romanian Deadlift
135+band x20,20
Add band at waist x20
Add band at waist and shoulders x20
One Arm Dumbbell Rows
100×20
150×30(28?)
Neutral Grip Pullups
Bodyweight x12,12,12,12
Kettlebell Snatch
72×20
88×20
100×18
Saturday was a nice finish to the week and I felt much better when done.
