Monday was my birthday so of course i needed a decent workout. This was also my last week of playing around and experimenting before locking down a solid spelled out training plan for the next 9 months working on my #grandgoals plan. This month I’m not traveling during the weekdays so it will be much easier on my training but I’m working over the weekend every weekend this month so that will affect some things. Hopefully in a manageable fashion. This week it will be a DNS Seminar.

MONDAY -
pre-exhaust before squatting superset
ham Curls 80% stack 20,20,20,20
Leg Curls 80% stack x20,20,20,20

Front Squat no hands
330x3
420x3
510x1
550x1
580x0

MONDAY SESSION 2
Pulls with Band Assistance
855x7

Pull-ups 4x12

TUESDAY
pre-exhaust before squatting superset
ham Curls 80% stack 20,20,20,20
Leg Curls 80% stack x20,20,20,20

Front Squat no hands
330x3
420x3
510x3

1 leg press
300x12,12,12,12

Terminal Knee Extensions
superheavy x20,20,20,20

TUESDAY SESSION 2
Side delt raise 4x12
Curls 4x20
Shoulderok swings

WEDNESDAY
Reverse Grip Bench
225x45
315x20

Thruster overhead press 4x12

Dips
110x20,20,20,20

WEDNESDAY SESSION 2

Walking Bottoms Up
53x16,16,16,16

Tricep press downs 4x20
Curls 4x16

THURSDAY
Rack pulls Conv off 18"
655x3
855x3
950x2

pre-exhaust before squatting superset
ham Curls 80% stack 20,20,20,20
Leg Curls 80% stack x20,20,20,20

Front Squat no hands
330x3
420x3
510x1
560x1

FRIDAY
Deadlift against chains
725-825 x7

Reverse Grip Bench
225x45 cold

Was locked out of my Instagram for a couple days! Missed my birthday yesterday. Hit an easy 550 front squat with no hands in flip flops followed by 881x5 pull with some band assistance. Finally sticking around home this next month so hopefully my training stabilizes and I can start making some progress again. ======================================= MOVE BETTER, TRAIN SMARTER, GET STRONGER with our game changing and innovative web portal using evidence based principals! WWW.KABUKI.MS ======================================= Check out our line of equipment and methods to improve your lifting and your life!!! WWW.KABUKISTRENGTH.COM and Follow: @kabukistrengthlab =================================== #KabukiStrength #ChrisDuffin #MoveBetter #Powerlifting #MadScientist #ShouldeRok #Duffalo #SquatBar #AntiFragile #BarbellClub #slingshot @usplabs #elitefts @elitefts #KabukiMovementSystems #KMS #slingshot @marksmellybell #shoulderhealth #shoulder #gymrat #powerbuilding #strength #strengthtraining #inspiration #squat #bench #deadlift #Victory @wolfbrigadegym #wolfbrigadegym #rehab #evidencebased ===================================

A video posted by Chris Duffin (@mad_scientist_duffin) on

I've only gotten a few actual benching sessions in this year with my #grandgoals plan and all my travel. But thought I would do something different today by hitting Reverse Grip for the first time in probably 10 years. Nothing impressive but considering just a few pressing sessions in the last 3 months in happy with it. 225x45 then 315x20. Might roll with this for a month or two and see what I can get it up to. Reverse grip can be great for reliving some types of pain from the shoulder, relieving stress on elbow, and hammering the triceps and back a little harder. ======================================= MOVE BETTER, TRAIN SMARTER, GET STRONGER with our game changing and innovative web portal using evidence based principals! WWW.KABUKI.MS ======================================= Check out our line of equipment and methods to improve your lifting and your life!!! WWW.KABUKISTRENGTH.COM and Follow: @kabukistrengthlab =================================== #KabukiStrength #ChrisDuffin #MoveBetter #Powerlifting #MadScientist #ShouldeRok #Duffalo #SquatBar #AntiFragile #BarbellClub #slingshot @usplabs #elitefts @elitefts #KabukiMovementSystems #KMS #slingshot @marksmellybell #shoulderhealth #shoulder #gymrat #powerbuilding #strength #strengthtraining #inspiration #squat #bench #deadlift #Victory @wolfbrigadegym #wolfbrigadegym #rehab #evidencebased ===================================

A video posted by Chris Duffin (@mad_scientist_duffin) on

Just couldn't get my head into training today...in fact I was getting light headed and fuzzy with some rack work at 950lbs and called it. I think it was from missing a pre-workout meal due to getting some fasted bloodwork done this am. Whatever the reason I got mad at myself and so I hit front squats for the 3rd day in a row with 560 no-hands & flip flops PR. It wasn't a total loss of a workout but I need to step up my game tomorrow to make up for it! ======================================= MOVE BETTER, TRAIN SMARTER, GET STRONGER with our game changing and innovative web portal using evidence based principals! WWW.KABUKI.MS ======================================= Check out our line of equipment and methods to improve your lifting and your life!!! WWW.KABUKISTRENGTH.COM and Follow: @kabukistrengthlab =================================== #KabukiStrength #ChrisDuffin #MoveBetter #Powerlifting #MadScientist #ShouldeRok #Duffalo #SquatBar #AntiFragile #BarbellClub #slingshot @usplabs #elitefts @elitefts #KabukiMovementSystems #KMS #slingshot @marksmellybell #shoulderhealth #shoulder #gymrat #powerbuilding #strength #strengthtraining #inspiration #squat #bench #deadlift #Victory @wolfbrigadegym #wolfbrigadegym #rehab #evidencebased ===================================

A video posted by Chris Duffin (@mad_scientist_duffin) on


=======================================
MOVE BETTER, TRAIN SMARTER, GET STRONGER with our game changing and innovative web portal using evidence based principals! WWW.KABUKI.MS
=======================================
Check out our line of equipment and methods to improve your lifting and your life!!! WWW.KABUKISTRENGTH.COM and Follow: @kabukistrengthlab

===================================
#KabukiStrength #ChrisDuffin #MoveBetter #Powerlifting #MadScientist #ShouldeRok #Duffalo #SquatBar #AntiFragile #BarbellClub #slingshot @usplabs #elitefts @elitefts #KabukiMovementSystems #KMS #slingshot @marksmellybell #shoulderhealth #shoulder #gymrat #powerbuilding #strength #strengthtraining #inspiration #squat #bench #deadlift #Victory @wolfbrigadegym #wolfbrigadegym #rehab #evidencebased
===================================

(725-825)x7. While I hit a front squat PR Thursday I was unhappy with my pulls so I pulled agin Friday. This 725 off the floor and 825 at the top. I felt I had more in the tank but was much happier with this. Then I went over and reverse grip benched 225x45 cold. This is my last "play" workout before beginning my 9 month structured plan for my #grandgoals plan. ======================================= MOVE BETTER, TRAIN SMARTER, GET STRONGER with our game changing and innovative web portal using evidence based principals! WWW.KABUKI.MS ======================================= Check out our line of equipment and methods to improve your lifting and your life!!! WWW.KABUKISTRENGTH.COM and Follow: @kabukistrengthlab =================================== #KabukiStrength #ChrisDuffin #MoveBetter #Powerlifting #MadScientist #ShouldeRok #Duffalo #SquatBar #AntiFragile #BarbellClub #slingshot @usplabs #elitefts @elitefts #KabukiMovementSystems #KMS #slingshot @marksmellybell #shoulderhealth #shoulder #gymrat #powerbuilding #strength #strengthtraining #inspiration #squat #bench #deadlift #Victory @wolfbrigadegym #wolfbrigadegym #rehab #evidencebased ===================================

A video posted by Chris Duffin (@mad_scientist_duffin) on