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 74 - Speed Work
 

I was pretty beat up going into Monday again due to 40+ reps of bent over rows with 405lbs on Saturday. The heavy volume work didn’t leave me much of a foundation for benching Monday, but I still hit some explosive benches, especially considering how long since it's been since I’ve handled any heavier weights.

 

 

MONDAY

Breaking Muscle Shop

 

Mace Swings

5mins

 

Curls x 3 sets

 

Bench Press

275x2

335x2

365x2

405x2

445x2,2 @ .3m/s

 

Weighted Dips

Bodyweight +120x12,12,12

 

Walking Bottoms Up

 

Kettlebell Twist Front Raises 18x16,16,16,16

 

Overhead Band Tricep Extension

Green x20,20

 

WEDNESDAY

 

Safety Squat Bar Box Squats

14” box

155x5

245x5

335x3

425x2

515x2

565x2

605x2,2 w/wraps

 

Adductor Press

250X16,16

 

Leg Extension

Stack x20,20,20

 

Glute-Ham Raise

Elevated to max x12,12,12

 

THURSDAY

 

Got in a session 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)

225x3

315x2

405x2

495x2

 

Romanian Deadlift

495+100x3

545+100x6,4

 

Bent Over Rows

425x12,9,9

 

Pull Up

Bodyweight x10,10,10

Topic: