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.
Stressed, But Still Training
I’ve been in the midst of a career transition and some investments. Both have been requiring a bit of my time and are also increasing my stress levels. My training hasn’t suffered much, but I can feel the impact of the stress. This is also the reason for the delayed training update. I will be back on track shortly and hopefully get back on track with some articles I have in queue, as well.
MONDAY
Deciding to switch to floor presses for a while. I’m not very good at them as my range of motion is actually longer than my flat bench, but they bring up my raw bench significantly.
15min mobility work
Floor Press
135x10x10
225×5
315×5
365×5
405×1
Reverse Grip Floor press
365×3,5
Seated Dumbbell Military Press
60+#3band in each hand x12, 12, 8
Overhead Triceps Extensions w/bands
Medium band x 16,20,20,20
WEDNESDAY
Watched my video of the prior week and saw that the chains on the chain-squats were deloading too soon and I was not picking up enough chain at the top. I adjusted the links so more chain was picked up this time. For this reason the bar weight is less this week.
Squat w/Buffalo bar and 300 in chain
155+300×2
365+300×2
375+300×1
440+300×1
Upper back was fried from the 900lb deadlift lockouts the prior Saturday so the weights felt like they were going to crush me today. Manned up for one big set.
506+300×7
Pause Squats
385+30chain x5, 5, 5
Stallions
245+#2×20
335+#2×20, 8
Step-ups to 21” box
88lb kettlebells x8, 6
FRIDAY
This happened to be the last day at my job of the last 3.5 years. Onwards.
Explosive “Bench” Presses w/Prowler
200lb x 1510ft
Overhead lockout
Short warm up
225+200chain x 2
185+200chain x 10
CIRCUIT
Overhead lockout (135-95lbs) x10 reps
Explosive Prowler Press x 150ft
Mace Swings 30lbs x 10 reps each direction
REPEAT 3 TIMES
400(ish) x 2
Circuit
15min mobility work
Speed Bench
115+bands x 12ish sets of 3 reps w/20 seconds rest
One-arm Snatch and Windmill
Warm ups then several singles per side w/135
Overhead Triceps Extensions with Sled
70x150ft x 2 sets
SATURDAY
Fully Fasted training with USP Labs Fasted Training Protocol (FTP)
Speed squats
Unknown warm up
10ish sets w/ approx. 500lbs including band tension or sets of 3 reps w/45 sec rest
Deadlift off 2” Blocks
Hook Grip
135×5
245×3
335×3
425×2
515×1
605×1
675×1 w/5 second hold
Think I did several singles afterwards with over/under grip
1 arm Dumbell Rows
150×25, 20 per side
Pull Ups
BWx8, 8, 8
