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
135×20
185×10
275×5
315×18
Add slingshot
405×16,15
Bottoms-up KB Press – walking
53×8,8,8,8
Weighted Dips
BW+100×12,12,12
WEDNESDAY
Warmup (goblet squats, Bulgarian split squats, glute prep work)
Squat w/Briefs
Squat
165×5,5
275×5
385×5
495×5
605×5
715×5
765×6
1 Leg press – Wide on adductor
340×12,12,12
THURSDAY
Warmup (Goblet Squats, Bulgarian split squats, Glute prep work)
Pause Squats
145+70×5
235+70×5
335+70×5,4
Superset
Dips x30,25,25,25
Mace Swings x40,20,20
SATURDAY
Deadlift
135×5
225×5
405×3
495×1
605×5 w/hold
675×1
Deadlift off 17.5” block
695×7
765×7
805×4
1-arm Barbell Snatch per side
95×1
115×1
135×1
KB Snatch
100×20
Pullups x12,12,12