Tag Archive: one arm dumbbell row


9 Oct 2016

Canadian Thanksgiving weekend! Family is all far away so I spend extra time at the gym.

Sunday night light bench and tough assistance.

warmup: slow neg side raises, Cuban presses, shrugs

Paused Bench Press (short rests, 1 sec pause at bottom, explosive reps, no wraps no sleeves)

bar x forevr
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

notes: one of the weaknesses in my bench is I don’t have that MMC quite down on the press, but I do feel it load the back and triceps up on the way down, after years of slow negs. So today I tried to focus on the concentric. Slow lower, short pause at the bottom, then explode up. Light work tonight, no need for wraps or whatnot.

Closegrip Bench (short rests)

190 x 5
190 x 5

Spoto Press (medium rests, juicy pause at the bottom)

160 x 8
160 x 8
160 x 8

notes: felt it nicely in the triceps

One Arm DB Rows (2 min rests)

100 x 15/15
100 x 15/15
100 x 12/12
100 x 12/12

notes: after the light bench, these hit me savagely. I got real sweaty real fast.

Front Carry

110 lb plate carried 130 ft

Sled Drag

110 lb plate dragged 260 ft

notes: I improvised a little strongman cardio. I tried front carry first, then figured a sled drag sounded cooler. That sled drag backwards got painful around the halfway mark LOL. Hittin the hamstrings good.

I was sorta dead after this. Should have saved it for last LOL

Superset: Strict Side Raises & Front Raises & Assisted Pullups (2 min rests, pullups with a resistance band)

15s x 10 / 15s x 10 / 5 hammer grip
15s x 10 / 15s x 10 / 4 hammer grip
15s x 10 / 15s x 10 / 5 hammer grip

notes: my pullups blow, I need a stronger resistance band haha

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Nov 30, 2015

closing out November with a bang!

warmup: foam rolled upper back, lats; static lat stretch

Bent Over Rows (2-3 min rests)

bar x 5
95 x 4
135 x 3
185 x 1
190 x 9 @RPE7
190 x 8 @RPE7
190 x 9 @RPE7
185 x 9 @RPE7
185 x 9 @RPE7
185 x 10 @RPE7

Widegrip Pulldowns (2 min rests)

35 x 10
85 x 5
125 x 4
155 x 3
175 x 10
175 x 9
175 x 9

One Arm DB Row (2 min rests)

50 x 27 per arm
50 x 28/28
50 x 25/25

notes: wanted to pump out some reps. the way I like to do this for 1A rows is to pump out a bunch of quick ones, then when it gets hard, do about 8-10 more reps real slow by letting my arm hang at the bottom and stretch my lat out, then contract it hard. so first I pump up the muscle with rapid reps, then I stretch and contract hard. Felt like cardio, back was pumped.

post: 10 min LISS