Athlete Journal: Chris Duffin, Entry 73 – Recovery Mode

Considering I was recovering from a heavy volume workout last week and fighting off a cold, I spent most of this week in recovery mode, but still got in some training.

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 website Kabuki Warrior.

Athlete Journal, Entry 73 – Recovery Mode

MONDAY

I was pretty beat up going into Monday due to last Saturday being my first day of hitting heavy volume with bent over rows at 405lbs. Didn’t leave me much of a foundation for benching Monday.

Bench Press

135×20

185×10

275×5

345×15

Add slingshot

425×15

Weighted Dips

Bodyweight +100×12,12,12

Walking Bottoms Up

53×12,12,12,12 – Felt real strong here!

Overhead Band Tricep Extension

Green x20,20

WEDNESDAY

After Monday the cold I’ve been fighting for weeks kicked it up a notch and I ended up taking both Wednesday and Thursday off.

FRIDAY

By Friday, even though I wasn’t better, I was itching to get in the gym, even if it was just to get some blood flowing. So I stopped in on my lunch break from work.

14” Box Squats

155×5

245×5

335×3

415×3,3 – I was planning on 20+ reps but was just moving too slow, so I moved on.

Superset

Dips x60,40,30

Leg Extensions x20,20,20

Front Raises x16,16,16

SATURDAY

Deadlifts

225×3

315×2

405×2

495×5,5

515×1

595×2, 645×2, 695×2 – Done in 45 seconds

Bent Over Rows

405×18,16,12

Turkish Get Up

88×2/side