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 47 - Staying Focused

 

Over the last several months the gym has continued to grow. This means when I train there are typically a lot of new people that have questions or I see doing things improperly from across the gym, and I can’t just not say anything. With the constant distraction it’s made it difficult for me to focus on reflecting on where I’ve been and where I’m going with my training program and determining the course of my workout. This in turn has led to less focused workouts.

 

Breaking Muscle Shop

To counteract this I’ve gone back to my practice of detailing out a training plan for myself. I’ve only made it a couple months in advance so far but will keep adding to it. I’ve done this for years but somehow fell out of practice about a year and a half ago. It’s only a rough outline so far but I’ll be keeping it updated here.

 

MONDAY

Incline Bench w/Chains

45+100x10

135+100x5

225+100x5

285+100x5,5,4

 

Grappler Shoulder Press

X20,16,12,12

 

Rolling Tricep Extension

130x8

180x9,8,5

 

Overhead Tricep Extension

#3x20,20

 

WEDNESDAY

Quad felt great but I took another week off squatting just to make sure.

 

Band/Dumbbell Good Mornings

Warmup then

175’s+#6 band x12,10

 

Glute Ham Raise

Bodyweight x100

 

Band Bad Girls

#2x20,20,20

 

THURSDAY - Lunch

Turkish Getup

70x10/side

 

Dumbbell Fly

30x16

45x16,16,16

 

Bottom Up Kettlebells

Walking w/only rest at top

44x8

35x8,8

 

SATURDAY

Deadlifts from 2” Deficit +bands

135+170x5,5,

225+170x5

275+170x5

365+170x2

455+170x1

545+170x5

 

Bent Over Rows

405x15,6,12,7=40

 

Chins

Bodyweight x12,12,12

 

Kettlebell Face Pull

50x20

40x20,18

 

 

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