Birthday training and finalizing my #GrandGoals training plan

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 Apr 5, 2016 at 2:08pm PDT

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 Apr 6, 2016 at 10:36am PDT

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 Apr 7, 2016 at 3:19pm PDT

======================================= 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 Apr 9, 2016 at 9:54am PDT