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 54 - Rough Week

 

 

Two weeks of lifting heavy on all three lifts without a ramp up took its toll on my body. I wasn’t used to it and couldn’t perform the way I wanted to this week.

 

MONDAY

I had virtually no pain in my shoulder this week!

 

Mace Swings

4 sets

 

Bench Press

135x10

185x5

225x5

315x5

365x2

405x2 – My lats were screaming and weight felt like it was going to crush me.

455x2 - I was honestly happy with getting a solid 455, given how I felt.

 

Rolling Tricep Extensions

150x8

180x10,7,6 - First set was PR

 

Shoulder Press

135x16,16,16

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

1+ hour of presenting a squat seminar. I filmed it and will load in the next few weeks.

 

Squat

155x5

265x5

375x3

485x1

595x1

660x0 - Just a partial and reracked

 

Hook Grip Partial Deadlift Holds

585x30sec

675x30sec

715x20sec

 

FRIDAY

Deadlift

135x5

225x5

315x3

405x1

495x1

585x1

675x1

725x1

810x0 w/straps – Poor setup here, plus I’m just a weak ass bitch who needs to get stronger.

675x1,1,1,1 - 20sec hook grip hold on each

 

SATURDAY

Romanian Deadlift

135+band x20,20

Add band at waist x20

Add band at waist and shoulders x20

 

One Arm Dumbbell Rows

100x20

150x30(28?)

 

Neutral Grip Pullups

Bodyweight x12,12,12,12

 

Kettlebell Snatch

72x20

88x20

100x18

 

Saturday was a nice finish to the week and I felt much better when done.

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