Athlete Journal: Chris Duffin, Entry 11 – The Long Deload

Body-fat testing reveals Chris is at somewhere between 5-7% body-fat, which is actually bad news since it means he can’t drop a weight class. This week he is also out sick…and traveling.

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.

The Long Deload

MONDAY

Floor press

55×20

145×15

235×10

285×3

325×1

385×1

405×5

Band Overhead Tricep Extensions

4 sets

Cut back on the rest of my assistance work.

WEDNESDAY

Came in with just the plan to hit assistance work only and get some volume in, but never got quite motivated. Not sure it even counted as a workout.

AFS Leg Press

500×8

600×8,8

Not sure I really did anything else.

THURSDAY

Started getting sick.

FRIDAY

HydroStatic Weighing (underwater)

242lbs with 18lbs fat for 7.5% bodyfat and 4.9% with calipers

SATURDAY

Sick.

SUNDAY

Sick, but decided to come in and do some technique work on deads.

Sumo Deadlift

135×3

225×3

315×1

405×1

495×1

585×1

Conventional Deadlift (first time really doing these in five years)

585×1,1

675×1

MONDAY

Sick.

WEDNESDAY – SATURDAY

Bussiness travel.

This was nearly two full weeks out of the gym for me, which is a long time, but I think it will do me good. Also, due to being sick and also realizing I can’t make my weight class goals due to the amount of lean mass I have I also decided to cut back on my dieting for awhile.