Athlete Journal: Chris Duffin, Entry 47 – Staying Focused

My gym has grown rapidly, which is great but also makes it harder to focus on my workouts, so I’ll share how I’m counteracting that. This week’s training went well and my quad is feeling better.

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.

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 47 – Staying Focused

Over the last several months the gym has continued to grow. This means when I train there are typically a lot of new people that have questions or I see doing things improperly from across the gym, and I can’t just not say anything. With the constant distraction it’s made it difficult for me to focus on reflecting on where I’ve been and where I’m going with my training program and determining the course of my workout. This in turn has led to less focused workouts.

To counteract this I’ve gone back to my practice of detailing out a training plan for myself. I’ve only made it a couple months in advance so far but will keep adding to it. I’ve done this for years but somehow fell out of practice about a year and a half ago.

MONDAY

Incline Bench w/Chains

45+100×10

135+100×5

225+100×5

285+100×5,5,4

Grappler Shoulder Press

X20,16,12,12

Rolling Tricep Extension

130×8

180×9,8,5

Overhead Tricep Extension

#3×20,20

WEDNESDAY

Quad felt great but I took another week off squatting just to make sure.

Band/Dumbbell Good Mornings

Warmup then

175’s+#6 band x12,10

Glute Ham Raise

Bodyweight x100

Band Bad Girls

#2×20,20,20

THURSDAY – Lunch

Turkish Getup

70×10/side

Dumbbell Fly

30×16

45×16,16,16

Bottom Up Kettlebells

Walking w/only rest at top

44×8

35×8,8

SATURDAY

Deadlifts from 2” Deficit +bands

135+170×5,5,

225+170×5

275+170×5

365+170×2

455+170×1

545+170×5

Bent Over Rows

405×15,6,12,7=40

Chins

Bodyweight x12,12,12

Kettlebell Face Pull

50×20

40×20,18