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 59 – Working Around Pain
MONDAY
Various mobility work and prep of shoulders
Mace Swings
4 sets
Bench Press
135×10
185×5
225×5
315×3
405×2
Floor press – Close Grip
350×5,5,5,5,5 w/pause
Rolling Tricep extensinsion
130×8
180×8,8
Bottoms Up Walking Kettlebell Press
53×10,10,10
Overhead Band Extension
#3×20,20
WEDNESDAY
Mobility and prehab x 15min
Squat
165×5,5
275×3
385×5
495×3
Groin was burning during warmups. It felt like a minor strain so I ended the workout.
FRIDAY
Mace work
3 sets
Bench
135×20,20
225×46,22,22
Bottoms Up Walking Kettlebell Press
53×10,10,10,10
Sled Triceps
2 passes
Kettlebell Front Raises
26×16,16,16
SATURDAY
Conventional Deficit Deadlift off 3” block
135×5
225×5
315×5
405×5
495×2
585×1
635×3
650×5
One Arm Dumbbell Row
100×20/side
175×20/side – 2 sets
Neutral Grip Pullups
Bodyweight x10,10,10
I would have liked to hit some glute work but was on a time schedule.
