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 53 - Always Sick But Still Going Strong

 

Moving into the second week of lifting heavy. Both my wife and I came down with a cold. Yes, yes, I know I’m always sick. Anyway, I wasn’t going to let that stand in my way this week. 

 

Breaking Muscle Shop

 

MONDAY

My shoulder has been doing better with some of the work I’ve been doing. I wasn’t fatiguing out quite as early as it was before, so I added a couple reps on the bench press.

 

Mace Swings

4 sets

 

Bench Press

135x10

185x5

225x5

315x5

365x1

425x5,5,5 - Nice volume

 

Rolling Tricep Extensions

150x8

180x10,7,6 - First set was a PR

 

Shoulder Press

135x16,16,16

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

Warmup: 15min mobility and muscle firing patterns

 

Deadlift

135x5

225x5

315x3

405x1

495x1

585x1

675x1

725x1 - Grip held, but lost weights off the end of the bar

805x2 - With straps

675x1 - 20sec hook grip hold

 

Leg Press – Single Leg Adductor

235x16,16,16

 

Band Leg Curls

#3x25,25,25

 

THURSDAY

Quick workout on lunch break

 

Incline Bench

135x20

185x20 – Legs in air

185x20

135x20

 

Turkish Getup

88x2

 

Band Bad Girls

#2x20,20,20

 

SATURDAY

Rack Pulls – Hook Grip Holds

Warmup

675x1 - 20sec

735x1 - 20sec

805x1 - 5sec

 

Bent Over Rows

365x10

445x11, 9

 

Neutral Grip Pullups

Bodyweight x16,12,12

Topic: