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.

 

Deload or Peak?

 

The question is to deload or peak. That is the question.

 

Breaking Muscle Shop

Started up my new job this week. Came into the gym Monday night after already missing Friday’s training session. Weights felt heavy the entire warm up and then I underperformed on my first work set. Just felt like all the stress and heavy training was catching up to me. I tried messing around with some kettlebells after that, but it just wasn’t happening, so I decided it would be a deload week.

 

Don’t worry there is no reason to stop reading right here - PRs to follow!

 

MONDAY

Floor Press

135x10x10

225x5

315x5

365x5

425x2

 

WEDNESDAY

Week two of straight weights with the buffalo bar. Wasn’t sure what my plan was, as I was already feeling better, and then warm ups went well. Last week I hit 650x3

 

Squat

45x5

155x5

265x3

375x1

485x1

595x1

700x3 <-- PR

750x1 <-- PR

 

 

AFS Leg press

580x10

670x10, 8

 

Reverse Band Leg Curl

#4x20, 25, 25, 25

 

FRIDAY

Was unsure if I was going to be able to continue early Friday sessions with the new job, but as of week 1 it’s on!

 

SPEED Bench

145+#3 band, 12-15 sets of 3 w/20 sec rest

 

Overhead Kettlebell Press

88x8

 

Grappler Overhead Press

35x20

45x20

55x16

 

SATURDAY AM

Fully Fasted training with USP Labs Fasted Training Protocol (FTP)

 

A couple Elite powerlifters from Seattle drove down to train with me on Saturday. Great training session. Should have taken it easy as I had an ALL-DAY Kettlebell certification to attend the following day on Sunday. Oh, well.

 

Deficit Deadlifts - Standing on 2” blocks w/weights on floor.

Warm up

655x3

Add chain

720 floor – 760 lock x 1 <-- PR!!! Big one!

 

 

Band Resisted Dimel Deads – for speed

135+doubled minis x 20, 20, 20

 

Dumbbell rows – 1-arm strict

150 x20, 18 per side

 

Pullups

BWx10, 8, 8

 

…and now for continuing with a little over-training with some all-day kettlebell work on Sunday!

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