Tag Archive: spoto press


12 Dec 2017

early afternoon office workout

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (90 sec rests)

135 x 2
185 x 2
*wraps, sleeves*
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2

Closegrip Bench Press (wraps, sleeves, 2 min rests)

215 x 5
215 x 5
215 x 5

Spoto Press (wraps, sleeves, 2 min rests)

190 x 6
190 x 6
190 x 6

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23 Nov 2016

So yeah, Tuesday I was wrecked, to the point I was fighting off a bug. so I took a night to rest, and came back to it tonight.

warmup: slow neg side raises, Cuban presses, shrugs, then some light Viking Presses

Log Press (clean every rep, 2-3 min rests, no sleeves or wraps)

110 x 3
155 x 4
155 x 4
155 x 4

notes: I probably could have pushed more volume with some wraps and sleeves, but this was some quick rep work to get back into the swing of things with log again (I felt out of practice), and might hit some heavy reps this weekend

Bench Press (medium rests)

bar x soooooo many
135 x 5
185 x 3
*wraps and sleeves on*
230 x 5
230 x 5
230 x 5

Closegrip Bench (medium rest, wraps, sleeves)

245 x 2
245 x 2

Spoto Bench (medium rests, wraps, sleeves)

215 x 5
215 x 5

At this point I was scheduled to do some heavy DB rows, but I decided I want to hit some heavy deads tomorrow, so I cut out the rows and saved up my grip and low back for tomorrow. (So I better make time for that workout!)

Superset: Strict DB Side Raises & DB Full Front Raises & Cable Face Pulls & Hyperextensions (2 min rests)

12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts
12s x 10 / 12s x 10 / 30 x 15 / 15 hyperxts

notes: instead of the usual front raises to eye level, I raised them up over my head and squeezed my rear delts a bit. It all helps keep the cobwebs out of my shoulder joints, and keep the socket lubed and happy.

9 Nov 2016

Light session at the strongman gym tonight, all alone. Trying to get back into the flow of things.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (short rests, no wraps, no sleeves)

bar x landslide
135 x 3
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2
190 x 2

Closegrip Bench (medium rest, no wraps no sleeves)

205 x 5
205 x 5

Spoto Bench (medium rests, no wraps no sleeves)

175 x 6
175 x 6
175 x 6

Log Clean & Press (clean each rep, no wraps, no sleeves)

110 x 1
*move to EMOM*
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

notes: EMOM! Cardio, FK YEAH!! Cleaning and pressing a log over and over again left me gasping for breath after set 6, lol. Legit HIIT haha

Kroc Row

110 x 20/20

notes: just one allout set of heavyass DB rows. 20 reps is not very much for a Kroc set, but this was fkin heavy by rep 20 LOL

Superset: Strict DB side Raises & DB Front Raises & Cable Face Pulls & Hyperextensions (short rests)

12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15
12s x 10 / 12s x 10 / 30 x 15 / 15

notes: just throw all my assistance together and call it cardio

Then postworkout I ate lambchops and rice and fresh bread. Fk yeah

31 Oct 2016

Eye is getting more irritated. My eye isn’t red, but my eyelid is tired of being scratched, and it still oozes a bit. I might have to give in and go to the doctor, lol.

Late afternoon office workout. I soon realized that: a. I had more work than I thought, so I realized I had to go back to my desk ASAP; and b. the office gym water fountains are broken…

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x lots
135 x 2
185 x 2
*wraps, sleeves*
235 x 2
235 x 2
235 x 2

Closegrip Bench Press (long rest, wraps, sleeves)

245 x 2
245 x 2

Spoto Press (medium rest, wraps yes, sleeves no)

215 x 5
215 x 5

At this point… my mind was spinning with work, and I was very thirsty. So I said F it, decided to call it and leave. I got my main work done, no assistance today.

23 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x plethora
135 x 2
185 x 2
*wraps, sleeves*
235 x 2
255 x 2
280 x 1, 1 assisted

notes: I psyched myself out on the 280. I thought my spotter had touched the first rep but he hadn’t, so when he pushed me to do a second rep, I kind of gave up during the grind. 280 is a new heavy weight for me, but I don’t really count it as a PR because I think the 215 for 11 a few days ago was a better lift. Still, baby steps to 3 plates. #soon

I also ditched the sleeves for the rest of the workout. They have been bruising up my arms lately.

Closegrip Bench (long rest, wraps yes, sleeves no)

245 x 2
245 x 2

Spoto Press (medium rest, wraps)

215 x 5
215 x 5

Widegrip Pulldowns (2 min rests)

180 x 12
180 x 15
180 x 12
180 x 9

Superset: Strict Side Raises & Front Raises (90 sec rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

Viking Press (30 sec rests)

100 x 15
100 x 12
100 x 9

notes: instead of inverted rows I thought more shoulder work would be a fun finisher

15 Oct 2016

warmup: slow neg side raises, Cuban presses, shrugs

Log Clean & Press (clean once, medium rests)

80 x 3
110 x 3
130 x 3
145 x 3
160 x 3
*wrist wraps on*
180 x 3
200 x FAIL
200 x FAIL
200 x FAIL, wipeout

notes: This was the log work I didn’t feel up to on Wednesday. I must be psychic. 180 was smooth enough, but when I went for 200 I couldn’t keep my footing, twice. I got mad and went for a third, but I totally stumbled back, and tried to control the log on the way down, but because of the stumbling my left foot was out of place, and I dropped the 200 lb log square on my foot. Ouch!

Honestly, I should have just dumped the log like an ejector seat. But you always feel bad about banging up someone else’s equipment, so my instinct was to control the descent. Anyways, I walked around for a bit, took off my shoe, my foot looked ok, it was throbbing after a few minutes. Nothing seemed broken. I decided to put on some thick winter socks, and do the rest of the workout in socks.

Bench Press (medium rests)

bar x plenty
135 x 5
185 x 5
*wraps & sleeves*
215 x 8
215 x 8
215 x 8

Closegrip Bench (wraps, sleeves, medium rest)

230 x 3
230 x 3

Spoto Press (wraps, sleeves, medium rests)

205 x 8
205 x 8
*took sleeves off*
205 x 8

notes: by the last set, my elbows were bruising up, so I wore the sleeves too long

One Arm DB Rows (long rests)

105 x 12/12
105 x 12/12
105 x 12/12
105 x 12/12

Superset: Strict DB Side Raises & DB Front Raises (short rest)

12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: while this was going on, someone agreed to give me a ride and they were leaving so I ended the workout then and left. By this point my foot was too swollen for a shoe anyways, so I was happy to get a ride back home.

Currently resting the foot up and observing the bruising.

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

28 Sept 2016

Ermagerds, finally back at it. woops, forgot my sleeves

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests, no sleeves)

bar x lots
135 x 3
185 x 2
215 x 2
*wrist wraps on*
235 x 2
255 x 2
275 x 1.5
285 x FAIL (assisted)

notes: I was feeling froggy, so I tried to go for a PR. 275 went up easy so I went for a second, and I ran out of gas. I decided to try 285 for 1, and I grinded too long so I got a minor assist. Still, I am optimistic that 3 plates is within my sights.

Close Grip Bench Press (wraps, short rest)

230 x 3
230 x 3

Spoto Press (short rest, wraps)

205 x 6
205 x 6

One Arm DB row (medium rests)

85 x 15/side
85 x 15/side
85 x 15/side
85 x 15/side

Superset Strict Side Raises & Front Raises (short rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: by the end I was feeling a burn, so that’s all I wanted

Inverted Rows (short rests)

10, 10, 10

21 Sept 2016

I will admit, I felt wrecked today. Scheduling a volume bench session the day after my first heavy Cube DL day might have been ill-advised. But here I found myself, so I tightened the belt on my big boy pants, made it through a day at the office, and showed up at the gym after work, to do more work.

There were 2 other people there benching, so we had to rotate through our sets.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (rest depended on the rotation of 3 people all doing different weights)

bar x lots
135 x 5
160 x 3
190 x 10
*wrist wraps on*
190 x 12
190 x 9

Closegrip Bench (wrist wraps, in a rotation of 3 people)

205 x 7
205 x 8

Spoto Press (all by myself now, medium rests, wraps and sleeves)

175 x 10
175 x 11
175 x 10

notes: Chest now dying.

One Arm DB Row (long rests)

80 x 15/15
80 x 15/15
80 x 15/15
80 x 15/15

notes: when I planned this workout out, I had considered going heavier, but as I was actually doing the workout, my back was still exhausted, so I kept it at the 80 lb DB.

I had originally planned to do Atlas Stones for my strongman assistance, but my back was still worn out, so I called an audible and did more pressing.

Viking Press (medium rests)

100 x 6
190 x 1
240 x 1
290 x 1

notes: I wanted to baseline my one rep max. Is 290 the absolute limit for me? Don’t know, but I really had to fight for it, I failed the first time, and had to totally commit to finally get it up. Plus my experience with overhead press is that when you hit your struggle point, the potential to go higher drops off quite fast. So 290 is a fair weight to base percentages on for assistance AKA not fresh, IMO.

Also, by this point, I was totally wrecked. The past few workouts were accumulating on me.

Superset: DB Strict Side Raise & DB Front Raise (short rests)

12s x 10 / 12s x 10
12s x 10 / 12s x 10
12s x 10 / 12s x 10

notes: baby dumbbells, but I focused on the squeeze and finished my shoulders off.

Inverted Rows

8, 10, 10

notes: now totally dead.

Left the gym, for post workout meal had lambchops and chicken breast, 2 cups longgrain rice, fresh bread, salad. Water.

27 April 2016

Alright, it aint all rehab, lets push some weight.

warmup: 100 reps of a medley of reverse hyperextensions, hyperextensions, bodyweight glute bridges
slow neg side raises, Cuban presses, one arm shrugs

Log Press (push press)

80 x 2 * clean once*
110 x 2 *clean once*
160 x 1

*wrist wraps on, load up the 13 inch diameter log*

180 X FAIL

*slap myself, get psyched up*

180 x 2 *clean each rep*
185 x 1
190 x 1

notes: once I got serious, I was happy with how it went. Purposely not using elbow sleeves on log press… I get the impression judges wont allow Inzer sleeves at comps, only neoprene.

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 2
205 x 2
225 x 2 garbage reps

notes: my ass lifted off the bench for both reps at 225, so whatevs

Spoto Press (long pauses)

135 x 3
185 x 2
*wraps, sleeves*
225 x 4
225 x 4

T-Bar Row

1 plate x 6
3 plates x 5
3p x 6
3p x 6

Superset: DB Front Raises & DB Skullcrushers

30s x 10 / 30s x 10
30s x 10 / 30s x 10