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.
Back to Training Heavy
I did jump right back into training following the meet, but only hit two heavy sessions that week. I went up to three heavy sessions this week and am just really feeling good right now. I pulled my psoas and oblique on the right side while squatting at the meet. I neglected to mention this issue until now. I’ve been working it quite a bit myself and it’s been calming down significantly. Overall the root is some spinal stabilization issues I need to strengthen in my core. I keep putting off the work as it really is unpleasantly hard and not immediately rewarding…but it needs done. I was kindly reminded by my doctor, Phillip Snell, in Portland this Friday when I went to see him about the issue again.
MONDAY
Bench
Barx15
135×10
185×5
225×5
315×5
405×5 – this was harder than I hoped and barely got the fifth rep
Dumbbell Military Presses w/added bands
60+#3bands x 12, 8, 6
Shoulder Press on Thruster Machine
Unknown weight x 16, 16, 12
Overhead Triceps Extensions
#4band x 18, 18, 18
WEDNESDAY
Squats – Buffalo Bar + 300lbs of Chain
Looks like I had the weight deloading possibly a little sooner this week, but AWESOME squat session!
Unknown warm-ups
530+300×5
580+300×1
Pause Squats (5 count in hole, no rest at top)
+30lb chain on neck, no belt
375+30×5, 5, 5
Stallions (see upcoming write up, but essentially a kneeling squat with a band resistance at waist pulling your hips back)
395×16
Long Rest
550×7
Step Ups to 23” box height!
88lb Kettlebells x 8, 8 per side
Destroyed my grip
On the squats I burst a blood vessel in my face and pushed out a tooth. It was just a temporary crown however while I wait for the titanium implants they put in my jaw on Tuesday to form to the bone over the next six months.
FRIDAY
Skipped, as I was very stressed out with all the life changes going on and had slept very little the night before. If it was a primary session I would have been all about it, but decided to save the extra energy for Saturday morning, which turned out to be an excellent move!
SATURDAY
8:30am fully fasted training USP Labs style
Deadlift with weight, on 2” platform
Add 270lbs band tension at top and 100lbs right off the bottom (I use a fish scale to find exact weights for my setups)
All done with hook Grip
45+270×5
135+270×5
225+270×5
315+270×2
425+270×1
475+270×1 w/holdout
535+270×1
Switch to Over Under grip
535+270×1
565+270×1 w/Long holdout
630+270×0 close but couldn’t hang on till end
Add Straps
630+270×5!
BY FAR THE BEST SESSION FOR GRIP I’VE EVER HAD
1 arm DB Rows (Strict)
150×18, 18 / side
Pullups (strict)
BWx8, 6
KB Face-pull/upright row – See my video on my Gym’s website
44×20
53×12
53×12
44×12
SUNDAY
Time to do that spinal stability work I’ve been neglecting. Some Deadbugs here I come!!! Hopefully I don’t cramp up into a little ball on the floor.
