Athlete Journal: Chris Duffin, Entry 75 – Getting Faster

I’m continuing to use the GymAware unit to measure speed on my lifts, and noticed a few improvements this week.

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

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