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 75 – Getting Faster
Still heading into Mondays with my back a little beat up from heavy rows on Saturday. I’m continuing to use the GymAware unit to measure bar speed.
MONDAY
Mace Swings
5mins
Curls x 3 sets
Bench Press
300×2
345×2
405×2
445×2,2 @ .34m/s
Weighted Dips
Bodyweight +120×12,12,12
Kettlebell Twist Front raises 18×16,16,16,16
Overhead Band Tricep Extension
Green x20,20
WEDNESDAY
Safety Squat Bar Box squats
14” box
155×5
245×5
335×3
425×2
515×2
565×2
655×2,2,2,2 w/wraps – 40m/s?
Adductor Press
250X16,16
Glute Ham Raise
Elevated to max x12,12,12
THURSDAY
Got a session in during my lunch break from work.
Mace Swings x 5min or so
Dips x60,40,30
Kettlebell Twist Front Raises x16,16,16
SATURDAY
Deadlifts (Conventional)
225×3
315×2
405×2
495×3
Romanian Deadlift
555+100 x7
Bent Over Rows
495×8
405×16
Pull Up
Bodyweight x10,10,10
