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 59 - Working Around Pain

 

Breaking Muscle Shop

 

MONDAY

Various mobility work and prep of shoulders

 

Mace Swings

4 sets

 

Bench Press

135x10

185x5

225x5

315x3

405x2

 

Floor press - Close Grip

350x5,5,5,5,5 w/pause

 

Rolling Tricep extensinsion

130x8

180x8,8

 

Bottoms Up Walking Kettlebell Press

53x10,10,10

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

Mobility and prehab x 15min

 

Squat

165x5,5

275x3

385x5

495x3

Groin was burning during warmups. It felt like a minor strain so I ended the workout.

 

FRIDAY

Mace work

3 sets

 

Bench

135x20,20

225x46,22,22

 

Bottoms Up Walking Kettlebell Press

53x10,10,10,10

 

Sled Triceps

2 passes

 

Kettlebell Front Raises

26x16,16,16

 

SATURDAY

Conventional Deficit Deadlift off 3” block

135x5

225x5

315x5

405x5

495x2

585x1

635x3

650x5

 

One Arm Dumbbell Row

100x20/side

175x20/side – 2 sets

 

Neutral Grip Pullups

Bodyweight x10,10,10

 

I would have liked to hit some glute work but was on a time schedule.

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