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 website Kabuki Warrior.
Athlete Journal, Entry 73 – Recovery Mode
MONDAY
I was pretty beat up going into Monday due to last Saturday being my first day of hitting heavy volume with bent over rows at 405lbs. Didn’t leave me much of a foundation for benching Monday.
Bench Press
135×20
185×10
275×5
345×15
Add slingshot
425×15
Weighted Dips
Bodyweight +100×12,12,12
Walking Bottoms Up
53×12,12,12,12 – Felt real strong here!
Overhead Band Tricep Extension
Green x20,20
WEDNESDAY
After Monday the cold I’ve been fighting for weeks kicked it up a notch and I ended up taking both Wednesday and Thursday off.
FRIDAY
By Friday, even though I wasn’t better, I was itching to get in the gym, even if it was just to get some blood flowing. So I stopped in on my lunch break from work.
14” Box Squats
155×5
245×5
335×3
415×3,3 – I was planning on 20+ reps but was just moving too slow, so I moved on.
Superset
Dips x60,40,30
Leg Extensions x20,20,20
Front Raises x16,16,16
SATURDAY
Deadlifts
225×3
315×2
405×2
495×5,5
515×1
595×2, 645×2, 695×2 – Done in 45 seconds
Bent Over Rows
405×18,16,12
Turkish Get Up
88×2/side