Athlete Journal: Chris Duffin, Entry 74 – Speed Work

This week I continued working on speed and explosiveness, without going to failure on any of my core lifts. I also included video of some of the assistance work I do on a weekly basis.

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

Mace Swings

5mins

Curls x 3 sets

Bench Press

275×2

335×2

365×2

405×2

445×2,2 @ .3m/s

Weighted Dips

Bodyweight +120×12,12,12

Walking Bottoms Up

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

605×2,2 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)

225×3

315×2

405×2

495×2

Romanian Deadlift

495+100×3

545+100×6,4

Bent Over Rows

425×12,9,9

Pull Up

Bodyweight x10,10,10