Athlete Journal: Chris Duffin, Entry 68 – Speed and Power

I’m moving into a speed and volume period. I’m going to try and get my work capacity up and my bar speed up.

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