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 52 - Putting Weight On the Bar

 

It’s finally time to start putting some heavy weight back on the bar and quit messing around with the silly stuff. I plan on competing a couple times this summer.

 

Breaking Muscle Shop

Unfortunately I started off Monday being in pain and distracted from a piece of metal I had gotten embedded in my eye over the weekend.

 

 

MONDAY

Bench Press

135x10

185x5

225x5

315x5

365x1

425x3,3,3,3

 

I left the gym and was having trouble seeing as my eye was closing up and streaming on me. I got the metal removed on Tuesday with a needle by the eye doctor. On the first try he didn’t numb it enough, and it definitely wasn’t fun when he jabbed my eye with the needle.

 

WEDNESDAY

Warmups x 15min mobility and muscle firing patterns

 

Squat w/Buffalo Bar

155x10

265x5

375x5

485x2

595x2

660x1,3,1

(Watch video for discussion on squats.)

 

Leg Press – Wide all adductor

650x12

 

Leg Press – Single leg wide

225x16,16,16

 

Glute Ham Raise

Bodyweight x100 total

 

Band Bad Girls

#2x20,20,20

 

FRIDAY

Quick workout before packing to leave town:

 

Hook Grip Rack pulls

225x1

315x1

405x1 - 30sec hold

495x1 - 10sec hold

585x1 - 10sec hold

675x1 - 10sec hold

760x1 - 10sec hold

 

Incline Bench

45x20

135x15

185x20,20,20 - Getting some blood flow on the left shoulder that is bothering me.

 

One Arm Snatch

135x1,1,1 per side - Feeling heavy.

 

Neutral Grip Pullups

Bodyweight x16,16,12

 

SIDE NOTES:

I’ve been working my right shoulder with bands to ‘reset’ it ala "Super D" Donnie Thompson’s shoulder videos. It's working well in relieving the aches and pains. However the shoulder is still fatiguing early on bench and feels like I have a strain in there somewhere. I've been doing this on a daily basis even while traveling and got a few things from Dr. Philip Snell that I will be adding as well. I'm also working with him and using a few other techniques to get my hip mobility back up for my deadlift. I've been working this almost daily.

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