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.

Breaking Muscle Shop

 

 

MONDAY

 

Mace Swings

5mins

Curls x 3 sets

 

Bench Press

300x2

345x2

405x2

445x2,2 @ .34m/s

 

Weighted Dips

Bodyweight +120x12,12,12

 

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

655x2,2,2,2  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)

225x3

315x2

405x2

495x3

 

Romanian Deadlift

555+100 x7

 

Bent Over Rows

495x8

405x16

 

Pull Up

Bodyweight x10,10,10

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