Athlete Journal: Chris Duffin, Entry 22 – Training Through It

Although I was still sick this week, I made some adjustments to my schedule and was able to train. I even surprised myself and crushed a PR on Thursday!

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.

Athlete Journal, Entry 22: Training Through It

Still sick all week but able to train.

MONDAY

Warmup: 20min of mobility work

Bench

135×10

225×10

315×5

365×5

Add sling shot

455×5

495×3

Didn’t do as well as last week. Still sore from repetition day.

Lockouts

445×5,5,5,5 with 5sec pause

Shoulder Press with Thunder Thruster

#3+45 x12,12,8,6

Supersetted with

Curls on Isolation bench including focused tricep extension

26kb x 12,12,12,12

Rolling Tricep Extension

155×12

WEDNESDAY

Warmup: 20min mobility and rolling

Squats with briefs to give adductor a break

275×3

385×3

495×3

605×1

715×1

Didn’t go to depth on any of them

AFS Leg press with 1 leg

190×16,16,16 per side

Glute-ham Raise

BWx12,12,10,8

Band Bad Girls

#3×20,20,20

THURSDAY

Moved repetition day to Thursday and was certainly feeling the one day earlier as I was still very sore from Monday. Hopefully this will improve my Monday workouts. I was totally prepared to recalibrate my rep day goal, so I was quite surprised when I crushed a PR for first set as well as 3 sets combined.

10min mobility work

Incline Bench

45×20

135×20

225×30,16,12 for 58 total

Turkish Getup

53×5/side

Bicep Curls with focused tricep Ext.

50×16,16,16

SATURDAY AM

These fasted sessions simply are not working with this cold. If I’m still sick next week, I’m going to have to move my workout to the afternoon so I can be well fed on protein first and ready for a carb load afterwards. It took me over two hours to finish this workout, although there were some interruptions with coaching, chasing around my 4-year-old, and showing the gym to potential members.

Bent Over rows – bar to midshin

135×10

225×10

315×10

405×14,12,12

Chins

BWx12,12,12,12

Kettlebell Face Pulls

50×20,20,20,20

I could barely move my arms my rear delts were so on fire with lactic acid after the kettlebell face pulls. It was crazy.

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