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.

 

Full On Epicness

 

 

Lots of training and finishing the week with full on epicness.

 

SUNDAY

Missed Saturday’s deadlift session due to holding a powerlifting meet at the gym. Good times, but always a long and draining day. Sunday I went over to a friend’s garage to train - Breaking Muscle editor Becca Borawski’s to be precise. One of the sweetest home gyms you will find.

 

Fasted training with USP Labs fasted Training protocol.

 

Deadlift Conventional

135x5

225x3

315x2

405x2

495x1

585x1

645x1

Add straps

705x2

 

Thought I had a third rep in there, but think I blanked out for a second. I’m just incredibly slow with these conventional pulls. Bar speed is horrid.

 

Sumo

705x5

 

Wide BW Rows

4 sets 16-12 reps

 

Narrow BW Low Rows

3 sets 16-12 reps

 

Face Pulls

3 Sets x 12 reps

 

 

MONDAY

Bench press

135x10

225x5

315x5

375x9

 

Was really hoping for 10 but after the repetition work Friday, Meet Saturday, and pull session Sunday I was pretty beat up.

 

Incline Bench

275x8

315x8, 8, 8

 

Band Overhead Triceps Extensions

3 sets x 16 Reps

 

WEDNESDAY

Box Squats to 14.5” Foam box

225x5

315x5

405x3

495x3

585x1

615x1

671x3

 

Single Leg - AFS Leg Press

3 sets 8 reps

This was hard. Going to do it again.

 

Ukrainian Stallions

200lbs + Bands

3 sets x 20 Reps

 

Please note in the video that you can see on these I am rounding out my back way too much. I spent next several days really working on loosening up my hamstrings, so that I won’t be so tight causing this issue. Also I just need to be more aware of what I’m doing and not compromise form so much.

 

 

FRIDAY

Incline Bench

135x20

225x25,15,15

 

Overhead Triceps Press w/Sled

2 passes x 75 ft.

 

Left elbow is starting to really cause me some issues and feeling a lot of pain just bringing the bar out to position. Once I’m lifting its fine. Going to schedule an appointment with my surgeon and see where we are at for getting the left arm done.

 

SATURDAY

Sumo Deadlift

135x5

245x3

335x2

425x2

515x1

605x1

695x1, 1 grip issues, hands swollen

Add straps

805x4 <-------- Yes. Epicness.

 

BW Rows

4 sets 16 reps

 

Chins

4 sets 12-8 reps

 

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