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.

 

Back to Training Heavy

 

chris duffin, christopher duffin, kabuki warrior, elite performance centerI did jump right back into training following the meet, but only hit two heavy sessions that week. I went up to three heavy sessions this week and am just really feeling good right now. I pulled my psoas and oblique on the right side while squatting at the meet. I neglected to mention this issue until now. I’ve been working it quite a bit myself and it’s been calming down significantly. Overall the root is some spinal stabilization issues I need to strengthen in my core. I keep putting off the work as it really is unpleasantly hard and not immediately rewarding…but it needs done. I was kindly reminded by my doctor, Phillip Snell, in Portland this Friday when I went to see him about the issue again.

Breaking Muscle Shop

 

MONDAY

Bench

Barx15

135x10

185x5

225x5

315x5

405x5 – this was harder than I hoped and barely got the fifth rep

 

Dumbbell Military Presses w/added bands

60+#3bands x 12, 8, 6

 

Shoulder Press on Thruster Machine

Unknown weight x 16, 16, 12

 

Overhead Triceps Extensions

#4band x 18, 18, 18

 

WEDNESDAY

Squats – Buffalo Bar + 300lbs of Chain

Looks like I had the weight deloading possibly a little sooner this week, but AWESOME squat session!

Unknown warm-ups

530+300x5

580+300x1

 

Pause Squats (5 count in hole, no rest at top)

+30lb chain on neck, no belt

375+30x5, 5, 5

 

Stallions (see upcoming write up, but essentially a kneeling squat with a band resistance at waist pulling your hips back)

395x16

Long Rest

550x7

 

Step Ups to 23” box height!

88lb Kettlebells x 8, 8 per side

Destroyed my grip

 

On the squats I burst a blood vessel in my face and pushed out a tooth. It was just a temporary crown however while I wait for the titanium implants they put in my jaw on Tuesday to form to the bone over the next six months.

 

 

FRIDAY

Skipped, as I was very stressed out with all the life changes going on and had slept very little the night before. If it was a primary session I would have been all about it, but decided to save the extra energy for Saturday morning, which turned out to be an excellent move!

 

SATURDAY

8:30am fully fasted training USP Labs style

Deadlift with weight, on 2” platform

Add 270lbs band tension at top and 100lbs right off the bottom (I use a fish scale to find exact weights for my setups)

All done with hook Grip

45+270x5

135+270x5

225+270x5

315+270x2

425+270x1

475+270x1 w/holdout

535+270x1

Switch to Over Under grip

535+270x1

565+270x1 w/Long holdout

630+270x0 close but couldn’t hang on till end

Add Straps

630+270x5!

 

BY FAR THE BEST SESSION FOR GRIP I’VE EVER HAD

 

1 arm DB Rows (Strict)

150x18, 18 / side

 

Pullups (strict)

BWx8, 6

 

KB Face-pull/upright row – See my video on my Gym’s website

44x20

53x12

53x12

44x12

 

 

SUNDAY

Time to do that spinal stability work I’ve been neglecting. Some Deadbugs here I come!!! Hopefully I don’t cramp up into a little ball on the floor.

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