So I’ll start off by saying that today was a good day because any day that we get to train is a good day. Now as for the workout itself, it was … not so great. Our gym – Fitness 365 – was crazy packed. We love it there – it’s one of the most hardcore gyms in Toronto (and there aren’t too many left), but the number of people there today was just insane.
Warmups started fine and we moved into one-arm dumbbell snatches. The 3rd set with a 90-pound dumbbell was a killer. Six reps with each arm on this exercise can get you gassed quick. Didn’t have much left for the next set – no pop, and my grip failed.
Moving into to heart of the workout – presses and rows. I guess all those Pull Ups and Weighted Dips yesterday took a bit of a toll. Didn’t have the same explosiveness. Was expecting six reps with the 115’s – was not meant to be. Had a bad first rep and never quite got into the groove. Flat Dumbbell Presses were a disaster. First set at the 120’s was supposed to be a warmup – turned into a tough six reps. The next set with the 130’s was comical. Failed on the first rep and then came back for the next set with two garbage reps. Gas tank? Empty. Oh well, sometimes you have workouts like this – been pretty lucky for most of this year.
We finished off with Powell Raises – you’ll see how we do them in the video below. It’s another great shoulder exercise to help keep the upper body in balance structurally. Start really light on these and gradually add weight, ideally in 2.5lb increments.
Might take tomorrow off and come back strong on Friday night. Sunday is gonna be heavy – going for 350 on the bench and 600 on the deadlift. Will be a new PR for the deadlift and pretty close to a PR on the bench. Might have to dip into my pre-workout supp stash for Sunday!
|Exercise||Sets & Reps||Weight Used|
|One-Arm Dumbbell Snatches||3 sets of 6 reps
1 set of 2 reps
|45lbs, 75lbs, 90lbs
|Incline Dumbbell Presses
Two-Arm Dumbbell Rows
|4 sets of 6 reps
1 set of 4 reps
|25’s, 50’s, 75’s, 90’s
|4 sets of 6 reps||25’s, 50’s 75’s 90’s|
|Flat Dumbbell Presses
One-Arm Dumbbell Rows
|1 set of 6 reps
1 set (total bomb)
1 set of 2 reps
130’s (fell out of groove)
|3 sets of 6 reps||115lbs, 135lbs, 160lbs|
|Powell Raises||3 sets of 10 reps||12lbs, 12lbs, 12lbs|