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.
Deload or Peak?
The question is to deload or peak. That is the question.
Started up my new job this week. Came into the gym Monday night after already missing Friday’s training session. Weights felt heavy the entire warm up and then I underperformed on my first work set. Just felt like all the stress and heavy training was catching up to me. I tried messing around with some kettlebells after that, but it just wasn’t happening, so I decided it would be a deload week.
Don’t worry there is no reason to stop reading right here – PRs to follow!
MONDAY
Floor Press
135x10x10
225×5
315×5
365×5
425×2
WEDNESDAY
Week two of straight weights with the buffalo bar. Wasn’t sure what my plan was, as I was already feeling better, and then warm ups went well. Last week I hit 650×3
Squat
45×5
155×5
265×3
375×1
485×1
595×1
700×3 <– PR
750×1 <– PR
AFS Leg press
580×10
670×10, 8
Reverse Band Leg Curl
#4×20, 25, 25, 25
FRIDAY
Was unsure if I was going to be able to continue early Friday sessions with the new job, but as of week 1 it’s on!
SPEED Bench
145+#3 band, 12-15 sets of 3 w/20 sec rest
Overhead Kettlebell Press
88×8
Grappler Overhead Press
35×20
45×20
55×16
SATURDAY AM
Fully Fasted training with USP Labs Fasted Training Protocol (FTP)
A couple Elite powerlifters from Seattle drove down to train with me on Saturday. Great training session. Should have taken it easy as I had an ALL-DAY Kettlebell certification to attend the following day on Sunday. Oh, well.
Deficit Deadlifts – Standing on 2” blocks w/weights on floor.
Warm up
655×3
Add chain
720 floor – 760 lock x 1 <– PR!!! Big one!
Band Resisted Dimel Deads – for speed
135+doubled minis x 20, 20, 20
Dumbbell rows – 1-arm strict
150 x20, 18 per side
Pullups
BWx10, 8, 8
…and now for continuing with a little over-training with some all-day kettlebell work on Sunday!