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 68 - Speed and Power

 

 

I've decided to move on with my training. I'm moving into more of a speed and volume period. I'm going to try and get my work capacity up, and my bar speed up, so you're going to see me train with some lighter weights than I have in the past.
 
MONDAY
Bench Press
135x20
185x10
275x5
315x18
Add slingshot
405x16,15
 
Bottoms-up KB Press – walking
53x8,8,8,8
 
Weighted Dips
BW+100x12,12,12
 
WEDNESDAY
Warmup (goblet squats, Bulgarian split squats, glute prep work)
 
Squat w/Briefs  
Squat
165x5,5
275x5
385x5
495x5
605x5
715x5
765x6
 
1 Leg press – Wide on adductor
340x12,12,12
 
THURSDAY
Warmup (Goblet Squats, Bulgarian split squats, Glute prep work)
 
Pause Squats
145+70x5
235+70x5
335+70x5,4
 
Superset
Dips x30,25,25,25
Mace Swings x40,20,20
 
SATURDAY
Deadlift
135x5
225x5
405x3
495x1
605x5 w/hold
675x1
 
Deadlift off 17.5” block
695x7
765x7
805x4
 
1-arm Barbell Snatch per side
95x1
115x1
135x1
 
KB Snatch
100x20
 
Pullups x12,12,12
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