Tag Archive: spoto press


19 April 2016

I remain very concerned about my work/home/training balance. I had hoped to train Monday, but ended up working 3 hours late instead. I am at the point now, where I NEED work to be easy, so that I can focus on training, but instead work remains a pig. A greedy, arrogant pig. Not to pin it on anyone in specific, I personally like my team, I like my boss, I like the work itself, but the workload is a pig. It just keeps taking and taking, and gives less back than it takes. I guess a lot of jobs are like that. Selfish and greedy. But I feel bad because now I cant be as ready for the summer strongman season as┬ámuch as I would like (and I am also not getting to do as good of a job at work as I would like). Neither my training nor my diet have been consistent, and my bucket isn’t big enough for all of these energy drains. I don’t feel like I am progressing as I would like to in my training. But time keeps creeping forward.

So, back at it on Tuesday, office afternoon workout. Phasing out my elbow sleeves for main lifts moving forward.

warmup: light overhead presses, slow neg side raises, Cuban presses, one arm shrugs

Overhead Press (clean once and push press, wrist wraps, cambered bar, 2-3 min rests)

155 x 5
155 x 5
155 x 5

Incline Closegrip Bench Press on Smith Machine (short rests, shallow incline)

70 + bar x 3
+110 x 3
+110 x 2
*wrist wraps on*
+150 x 2
+165 x 2
+170 x 2
+180 x 2

Spoto Press (2 min rests)

135 x 5
185 x 3
*wraps on*
200 x 5
200 x 5
200 x 5

2 hand DB Row (90 sec rests, elbows low to mid height, facedown on incline bench)

60s x 10
60s x 10
60s x 10

Superset: DB Front Raise & DB Skullcrushers (90 sec rest)

25s x 12 / 30s x 12
25s x 12 / 30s x 12

Then back to work, no time for cardio, lol. I know I will pay sometime soon for all of these missed cardio sessions.

12 April 2016

Yesterday was such garbage that I was extremely unmotivated to go tonight. Not just unmotivated… demoralized. but I went anyways.

Going heavy at least a few times this week. Heavy or die.

Log Press

80 lb log x 3 (clean once)
110 lb 11″ log x 3 (clean once)

*extra warmup: slow neg side raises, Cuban presses, one arm shrugs*

165 lb 11″ log x 1

*get out the 13″ log, put on wraps and sleeves*

180 x 1
185 x 1

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
195 x 1
205 x 1

Spoto Press

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

Chest Supported T-Bar (elbows mid height)

1 plate x 8
2p x 8
3p x 5
3p x 6
3p x 5

Superset: DB Front Raises & DB Skullcrushers

30 lb DB x 10 & 10
30 x 10 & 10

5 April 2016

Had to work late tonight, so I improvised a bit, and did another upper body workout in the office gym, using what I had.

warmup: nada

Overhead Press (clean once, cambered bar)

75 x 3
115 x 3
*drop rests down to 75 seconds*
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

notes: really focused on preventing leanback by engaging my glutes. decided to go with no wraps or sleeves.

Incline Closegrip Bench Press on Smith Machine (2 min rests, shallow incline)

70 + bar x 3
90+ x 3
140+ x 5
150+ x 5
155+ x 5
170+ x 5

notes: no wraps or sleeves, felt good

Spoto Press (wrist wraps, elbow sleeves, 2 min rests)

135 x 5
170 x 8
185 x 8
185 x 8

2 Hand DB Row (facedown on incline bench, elbows mid height, 90 sec rests)

45s x 10
45s x 10
45s x 10
45s x 10

Superset: DB Front Raises & DB Skullcrushers (90 sec rest break)

25s x 12 / 25s x 12
25s x 12 / 25s x 12

notes: everything felt really good. I was very tempted to do some cardio, but I honestly needed to get back to work

30 March 2016

To try and ignite the drive to workout again, I did a fasted morning workout at the office. It left my metabolism fired up for the rest of the day!

warmup: nada

Overhead Press (cambered bar, short rests, clean once then press it out)

25 x 5
75 x 5
95 x 5
*wraps, sleeves*
145 x 10
145 x 10
145 x 10

notes: once strict presses got hard on the working sets (around rep 7 or so), I kept going with push presses.

Incline Closegrip Press on Smith Machine (short rests, shallow incline)

bar + 70 x 3
+120 x 3
*wraps, sleeves*
+140 x 8
+150 x 8
+155 x 8

notes: this office gym doesn’t have an incline bench, so I used the Smith. One silver lining is that I could go thumbless, and really focus in on the triceps.

Spoto Press (short rests, wraps, sleeves)

135 x 5
185 x 8
185 x 9
185 x 9

notes: Spoto felt hard today! Maybe the bar in this gym felt awkward, or maybe the smith incline work tired me out, who knows.

2 Arm DB Rows (90 sec rests, facedown on incline bench, elbows mid-height)

40s x 12
40s x 12
40s x 12

notes: didn’t bother keeping elbows high, just to feel how different it is. I didn’t get a strong contraction, but the movement got a little more explosive.

Superset: DB Front Raises & DB Skullcrushers (90 sec rest)

25s x 12 / 25s x 12
25s x 12 / 25s x 12

Then I had to get back to work! Felt good though. You need to switch it up occasionally to bring the fun back in.

26 March 2016

warmup: nada

Clock still broken in the gym, did another set whenever I felt like it, haha

Log Press (clean and press each rep)

started with the smaller log… maybe 11 inches diameter?

80 x 2
130 x 2
160 x 2
*sleeves, wraps on*
170 x 2
*moved up to the 13 inch diameter log*
180 x 1
180 x 1.5…. so close to that second rep, but couldn’t lock it out in both arms

notes: definitely need more practice on the big log. once I improve my technique, I know I have a lot more in me

Incline Closegrip Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 3
185 x 3
200 x 2.5… shoulders gave out near the top

Spoto Press

135 x 5
185 x 3
*wraps, sleeves*
200 x 6
200 x 6

Bent Over Rows

135 x 5
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Slowly climbing my way back into fighting form. Bring on the weights.

21 March 2016

late night upper body. forgot my intra at home, dammit!

warmup: nada

Axle Press from the Rack

20 lb axle x 3
70 x 3
*reduce rests to 60 seconds, wraps and sleeves for the first few sets*
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

notes: I tried to keep the sleeves and wrist wraps on the whole time because of the short rests, but the pressure on my hands was too much, so halfway through I had to leave them off. Axle presses make my wrists sore though, so they were sore by the 8th set.

Incline Press

95 x 3
135 x 3
*wraps, sleeves*
160 x 5
160 x 5

notes: I was supposed to do closegrip incline, but I was talking to people in the gym the whole time… and honestly I just forgot. So, I did regular incline, I was on autopilot.

I was then waiting for a bench to become free, and I got bored… so I did a few pulldowns while I waited.

Widegrip Pulldowns

180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Spoto Press

135 x 5
*wraps, sleeves*
175 x 8
175 x 8
175 x 8

Superset: Band Pushdowns & Cable Face Pulls

20 pushdowns / 30 x 25
20 pushdowns / 30 x 25
20 pushdowns / 30 x 25

notes: I used the extra heavy resistance band, and all I could do for pushdowns was 20 reps. I like the squeeze better with the lighter band, so I will go back to them.

15 March, 2016

warmup: none

gym clock busted, didn’t try and measure time between sets

Axle Press from rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
*wrist wraps and elbow sleeves on*
135 x 10
135 x 10
135 x 10

Closegrip Incline Bench

95 x 5
135 x 3
*wraps, sleeves*
160 x 7
160 x 7

notes: when I go closegrip incline, really hard to get it to touch my chest. limits to my ROM maybe

Spoto Press

135 x 5
*wraps, sleeves*
170 x 11
170 x 11
170 x 11

Widegrip Lat Pulldowns

150 x 12
150 x 12
150 x 12
150 x 12
150 x 12

Superset: Band Pushdowns & Cable Face Pulls

25 pushdowns / 30 x 25
25 pushdowns / 30 x 25
25 pushdowns / 30 x 25

March 8, 2016

Feels so nice to not be sick again. Gonna enjoy the ride a bit, and do some lifting without nausea.

warmup: nada

oh shiiiiiii…. realized I forgot to bring my shorts. oh well, working out in jeans tonight!

Log Press (clean once)

80 x 3
110 x 1

*45 seconds rest between working sets*

110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

notes: kept the rests short and the weight light and the volume high. elbow was feeling good, so no elbow sleeves

Closegrip Incline Press (2 min rests, wrist wraps)

95 x 3
135 x 3
150 x 5
150 x 5

Spoto Press (2 min rests, wrist wraps)

135 x 3
160 x 8
160 x 8
160 x 8

Chest Supported T Bar Rows (90 sec rests, elbows high)

2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12
2 plates x 12

Superset: DB Front Raises and DB Skullcrushers (2 min rest)

30s x 8 / 30s x 10
30s x 8 / 30s x 8

notes: NOW my elbows started to hurt. damn skullcrushers.

Overall, really enjoyed getting to work out 2 days in a row again, haha.

Feb 27, 2016

Bed so warm and toasty… did not want to get up, accidentally slept in a bit. But I decided to get my Saturday gym work in early before my legs turn to jelly as a result of the Friday night squats. Even as I type this, my legs feel a bit rubbery.

Axle OHP from the Rack (push presses, 2-3 min rests)

20 x 3
70 x 3
110 x 3
*wraps and sleeves on*
130 x 3
150 x 3
160 x 3
170 x 3
175 x 3 Rep PR!!
180 x 3 Rep PR!!

notes: progress! I was told I was losing tightness in my upper back and shoulders as I dipped for the push press, so something for me to work on. the wrist wraps were SO much help, especially with axle – I get sore wrists a lot OHP’ing a thick bar.

Closegrip Incline Bench Press (2-3 min rests)

45 x 8
95 x 3
135 x 3
*wraps, sleeves on*
Football Bar 190 x 1.5
Straight Bar 190 x 1.5

notes: I got tired of the Football Bar. It is too loose and wiggly, and I waste a lot of energy stabilizing it when it spins. The first set of 190, I failed mid-range (shoulders). The second set of 190, I lifted my butt off the bench when pressing it. So I won’t count either of those. Overall this week, my incline CGBP has not been up to snuff, so maybe the max I was using to calculate was too generous (it was from back in August). So I am going to lower my projected max, and try and get more quality work in, as obviously my incline has deteriorated greatly.

Spoto Press (2-3 min rests, sleeves, wraps)

135 x 5
185 x 8
185 x 8

Widegrip Pulldowns (90 sec rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Superset: Band Pushdowns & Cable Face Pulls (90 sec rests)

band x 20 / 30 x 20
band x 20 / 30 x 20
band x 20 / 30 x 20

Feb 23, 2016

watching a video on how to bench press as I type this

Legs sooooo sore today! Damn you high volume!

upper body tonight

Log Press (2-3 min rests, clean once then press repeatedly, push presses)

80 x 5
100 x 5
*wrist wraps on*
120 x 9
120 x 9
120 x 10

notes: been months since I OHP’ed. I need to control the descent more, not just let it drop. I felt comfortable cleaning the log up my chest though.

Closegrip Incline Bench Press (2-3 min rests, football bar, steep incline)

bar x 5
95 x 6
135 x 3
*wrist wraps on*
165 x 5
135 x 9
135 x 8

notes: never used a football bar before and been a long time since I inclined, or CG inclined. Plus the incline was fixed and steeper than I like. Excuses! 165 was WAY heavier than I thought, lol. so I dropped the weight and focused on form. need to keep my back tight!

Spoto Press (2-3 min rests, elbow sleeves, wrist wraps)

135 x 5
160 x 12
160 x 12

notes: ugh, high rep sets of compounds. been a while! dammit, hypertrophy!

2H DB Rows (90 sec rests, facedown on incline bench)

30s x 15
30s x 15
30s x 15
30s x 15
30s x 15

Superset: DB Front Raises & DB Skullcrushers (2 min rest)

22.5s x 15 / 22.5s x 15
12s x 15 / 12s x 15

notes: I did the front raises neutral grip. the first set was heavy and hard, the second set was light and slow and controlled, hard squeezes.