Weight Training | Learn the benefits of a training partner

Today’s shift dictates that tonight I’m working from 2:00pm till 10:00pm. I didn’t get a chance to train before work because I was looking after the kids. I knew that with the way things are at work I would have no chance to train during my meal break, so I had resigned myself to the fact that today was going to be a rest day. Even with the thought the today was going to be a rest day, true to what I preach, I pack my gym gear in my work bag anyhow.


How a Training Partner Motivated me to Train:

At about 9:00pm I was plugging away at work when my mobile rang. Thinking it was probably another job I didn’t answer the phone with a whole lot of enthusiasm. That was until I realised it was my mate Ormo, who was working nearby in a different section, was also finishing work at 10:00pm. We had a quick chat and then decided that we would meet in the gym at work after our shift. Ormo is a mate that I train with when I can, he also packs his gym gear where ever he is going  just in case an opportunity to train pops up.

Until that phone call I had no intention of training after work, it had been a long week, and even for me, 10:00pm is getting a bit late to train, but no eXcuses here. I normally don’t get a chance to train weights with a training partner, so I jumped at the chance to have someone to spot me and urge me on during the workout.

My New Training Program Begins:

Today also marks the start of a new training program. This program consists of a 3 day split, which varies week to week and involves heavy working sets with low reps. Today’s split is Chest and Triceps. For this new program I have set myself a few lifting goals. Each time I blog I will place my goal weight in brackets after the exercise I am performing.

Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

• Dynamic Stretching
• Push-ups x 20


 • Bench Press(Goal Weight: 120kg)

Bench Press, probably the most performed exercise in the gym!

– Set 1: 10 reps x 60kg

– Set 2: 6 reps x 80kg

– Set 3: 3 reps x 90kg

– Set 4: 5 Reps x 110kg

– Set 5: 5 reps x 110kg

Dumbbell Flat Bench Press (Goal Weight: 50kg Dumbbells)

– Set 1: 6 reps x 36kg

– Set 2: 5 reps x 44kg

– Set 3: 4 reps x 44kg

  • Dips (Goal Weight: BW + 20kg)

– Set 1: 10reps x BW

– Set 2 10reps x BW

  • Lying Triceps Extensions (Goal Weight: 60kg)

– Set 1: 8 reps x 30kg

– Set 2: 8 reps x 45kg

– Set 3: 5 reps x 52.5kg

– Set 4: 4 reps x 52.5kg

  • Triceps Rope Push-downs (Goal Weight: 45kg)

– Set 1: 8 reps x 31.25kg

– Set 2: 5 reps x 31.25kg

– Set 2: 5 reps x 31.25kg


Warm Down:
• Static Stretching

This workout took me only 40mins to complete, burning 216 kcal at an average heart rate of 104 BPM.

• All reps and sets are done with good form (no cheating of swinging the weight).
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins..
• During the workout sip on water.

Post-Workout Nutrition:
• After my workout I downed a Post-workout shake.

I didn’t have time to do finishers tonight, I really needed to head home, because I had an early start to the morning and as it was it was we ended up finishing around 11:00pm.

Finding a training partner is a great way to stay motivated, make sure your training partner is someone that you obviously get along with, but doesn’t want to just hang out and talk for the entire workout. There is plenty of time to catch up before and after your session, training time should be spent concentrating of training, it is not a social event. Further I find training with a person that is stronger than me has it’s advantages, Ormo for instance was bench pressing 130kg for 6 reps, with a body weight of only 88kg. Whilst I’m not trying to compete with him, it still acts as a subconscious motivational factor for me to push myself to my limits.

Make sure when you select a training partner that you are not ‘training’them. Choose someone who is at a similar training level to you. There is a time and a place to help people out, which I am more than happy to do, but when it’s your training session, you need to concentrate on yourself. You obviously help your training partner out with spots and loading/unloading weight, but don’t become you training partner’s personal trainer.

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