Eric Spoto 0-600lb in 30 seconds!
| slimsim |  | ... | 10-10-2012 @ 13:31 |
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Thing said:man that was one of the most impressive bench videos i have ever seen One of??? You're a hard man to please Neil!!  This is DEFINITELY the most impressive bench video I've ever seen.  | ||
| Thing | | ... | 10-10-2012 @ 13:36 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | slimsim said: One of??? You're a hard man to please Neil!! This is DEFINITELY the most impressive bench video I've ever seen. ok the best bench video i have ever seen | ||
| king_mob | | ... | 10-10-2012 @ 13:51 |
 Member 3935, 213 posts SQ 110, BP 80, DL 140330.0 kgs @ 97kgs UnEq | Post Edited: 10.10.2012 @ 13:51 PM by king_mob i mean, what the f**k, how many times in your life do you get to see someone PLAYING AROUND WITH 270KG on the bench | ||
| milsy | | ... | 10-10-2012 @ 14:14 |
 Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | Just insane Quickly becoming one of my favorite lifters of all time | ||
| bigbadbish | | ... | 10-10-2012 @ 14:31 |
 A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 kgs @ 136kgs UnEq | FAKE! That was 45lbs-600lbs in 30sec  Just silly pressing speed! | ||
| IrishMarc | | ... | 10-10-2012 @ 15:58 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | So many flavours of awesome. | ||
| paddymc1986 | | ... | 10-10-2012 @ 21:59 |
 dieting is not the way to go Member 1539, 5526 posts SQ 330, BP 230, DL 350910.0 kgs @ 135kgs UnEq | i want to go back to the gym and bench again after watching this | ||
| 1369phil | | ... | 11-10-2012 @ 10:32 |
 doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Post Edited: 11.10.2012 @ 10:33 AM by 1369phil People went nuts over James Henderson working to 600 in 10 minutes.George Leeman talks about meeting him at the Olympia - biggest man he's ever seen with 19 inch forearms and insane repping power on benching (405 x 26, 500 x 17) This thread Eric put up has a load of information on him on it http://tnation.t-nation.com/free_online_forum/sports_body_trai... | ||
| 1369phil | | ... | 11-10-2012 @ 14:12 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Post Edited: 11.10.2012 @ 17:02 PM by 1369phil To save you all trawling that thread - here's a copy and paste of his postsMost of the early years of my training consisted of basic bodybuilding training. I just use to be more focused on moving bigger weights than getting a pump. Weighted dips is my favorite exercise, if there is one secret exercise I would say that's it. You can get the same feel as bench, use crazy weights and no need for spotter. I try to have my elbows flare same as bench not tucked all the way and not out directly to the side. My newest split which I am very happy with goes like this. Monday: All Heavy Chest,Shoulders,Triceps Tuesday: Heavy Legs Wednesday: Heavy Back and Biceps Thursday: Cardio,Core Friday: Light Weight Pump/Speed focus Chest,Shoulders,Rotator cuff,Triceps Saturday: Light Back and Biceps Heavy Traps and Forearms Sunday: OFF Eat like a Hog On Friday the speed part is the bench and close grip bench I tend to lift everything faster than average but the rest of the exercises are more focused on pump and deep stretch. On the Light days I only take about one minute rest between sets on heavy days closer to 3-4 minutes. By Thursday your ATP is going to be sapped so the cardio is light low paced just get the blood moving. How do you progress your weights for your main lifts? I pyramid up but don't come close to failure until I get to weight I want to triple. I do a couple heavy sets in between 1-5 reps then pyramid down usually stopping one to two reps before failure. What rep ranges do you work in most of the time for the main lifts? Between 3-10 reps is the range I stay in on Heavy Day's compound movements. What reps for assistance stuff? 6-12 reps How many "top sets" do you do for each exercise? About 2 sets but bench press I do more. Do you ever deload or take time off? Just listen to my body, on average I miss a couple days throughout the month for just normal things that come up in life plus every couple months I take a week off. Basically after Wednesday the rest of the week is pretty easy just pumping blood and getting ready for the next Monday. My theory behind the 3 hard and heavy consecutive days is an attempt to stress my atp levels and hope my body adapts to the stress and finds a way handle the load better. My primary focus is bench press so I give extra work to that. As far as exercises pretty simple chest,shoulder,triceps Bench press, Close grip, Dips, Shoulder Press, Skull Crushers I sometimes mix it up incline, dumbbells but that's the basic. I have never used chains have used boards on heavy chest day. On light/speed day I do more of the isolation exercises. I am 5'11 285 As far as my light day's I still do same basic movements for example back I always do a minimum of one row movement one pull up exercise and one reverse fly. Rep range on light days 10-15 range some sets I even go as high as 25. I Have a rotation of a group of exercises I like and based on how I feel or whats available I just do it. I go to the gym with a general idea of what I want to do but based on how I feel I will change reps,weights,exercises. When its heavy chest day I pyramid up, when I get to 495 if it feels heavy I might not go heavier for that day. I think its my body telling me to back off. I do follow the basic routine I posted before but its just a guideline how I feel determines what I do more than my set workout. Shoulder health is very important to me, there aren't to many people who lift heavy who have never had a shoulder issue. I do rotator cuff after shoulders. I do 3 exercises 12-20 reps for rotator cuff. Usually 3 sets for each movement. The most I have done on Shoulder press is a triple with 405. I have never tried to max out. I really don't like doing anything besides Bench Press for less than a triple. Rasturai I will write out a sample workout exercise next post I have to shot to the gym. I have them saved somewhere on my computer just gotta find it. I try to eat healthy. Good quality meat and fish. I don't like vegetables but try to eat as much as possible plus I use a super greens. Plenty of fruit and nuts. I try to get at least 300 grams of protein a day most days I am pretty close. Monday heavy chest,shoulders,triceps 9/13/2010 Bench press 135,225,315 all 1 set of each 20 reps 495 1x6 585 1x3 635 2x2 495 1x11 Close Grip 495 1x8 405 1x12 315 1x20 Dips 1x25 bw 1x15 plus 90lbs 1x13 plus 180lbs 1x9 plus 225lbs Seated shoulder press 135,225 1 set of each 15 reps 315 1x8 365 1x4 315 1x7 Smith Machine JM press I know Smith machine bar is no way 45 lbs but its the easiest way to count the weights 135,225 1 set of each for 20 reps 315 2x12 365 1x8 Diamond push ups after the last set of JM press immediately go to burn set of push ups. Then 1 more set of diamonds for 40 reps to leave with a crazy pump. I Just did back yesterday and cant remember what I exactly did rep wise I have to bring a journal in to the gym or I will forget. So next back workout I will post. As far as periodization I train heavy as long as I feel strong,energized and seeing positive results. If I feel weak one day I switch to a higher rep lower weight/intensity day. I never pre set periodization blocks into training cause I feel its just much easier to listen to my body. Another thing I forget to mention every couple weeks based on how I feel I switch to a bodybuilding one body part per day split instead of my standard 1 heavy and 1 speed/light workout per week per muscle. I know things like 20 reps on close grip sound like they don't belong in my workout but I will try to explain why they are so important in my opinion. I have switched between tons of different workout styles over the years I have tried them all. I use to be big on getting a pump in the gym. When I thought about possibly competing in power lifting I read everything on power lifting training. I tried super low reps heavy weights compound only. What I found was I never achieved a good pump anytime through the whole workout. I didn't feel my body got good results training like that. I like to do heavy weights compound movements but I also have to try and achieve skin ripping pump its the best of both worlds u still put heavy stress on your bones muscles and joints but you also get the benefit of blood stretching your muscle belly. Unfortunately I had a pretty bad dirt bike accident several years ago where my right ankle and left knee took some pretty bad damage. I train Squat and Dead lift at about 75% intensity so there are much better people on the board to give advice on those two lifts. Whats crazy is squats where my best lift before I got hurt bench second and always been average at deadlifts. Training history at about 14 started lifting weights for sports and to look like the bodybuilders in the magazines. I have trained off and on since then. A year hear and there went by without touching a weight but for the most part tried to stay lifting. The past 4 years I have been really dedicated to getting as strong as possible and trying to get a raw bench press record. So in a nutshell my base came from the standard split Day one chest,shoulder,tri Day two Back,biceps Day three legs Day four off then repeat. I did that for at least 4 years then went to a one body part per day split. No I use more of a modifed powerlifting/bodybuilding split and try to mix it up. Back/Biceps Heavy 9/29/10 I usually start with weighted pull ups I have noticed if you do pull ups first when you do row movements you only lose a couple reps but if you do a heavy rows first unless your a mutant your gonna lose alot more than a couple reps on pull ups If there are dumbbells heavy enough I love single dumbbell arm rows but unfortunately the gym I was at only go 125 Back Pull ups: 2x15 body weight 90lbs added 1x8 1x6 45lbs added 1x10 Hammer Strength High Row: My absolute favorite machine 3 plates 1x20 5 plates 1x10 6 plates 1x6 last set 6 plates 1x5 strip to 4 plates immediately 1x10 strip to 2 plates 1x20 T-bar rows: 5 plates 1x12 8 plates 2x8 Machine Row: start with rack 15 reps lower by 1/3 15 reps lower 1/3 15 reps Standing Cable Pullovers: 3x15 I like to use a rotating lat bar most rotate so its not a problem Biceps Dumbbells Hammer curls: 30 pounds 1x25 75 pounds 2x10 85 pounds 1x6 drop set 85 1x3 65 1x8 40 1x10 25 1x20 Cable curls : rack plus plate 2x12 last set rack plus plate 1x8 take off plate 1x8 cut stack in half 1x20 I don't count the one drop set of machine rows as a exercise. Its basically 3 heavy row/pull compound movements and one isolation exercise. I like both movements, normally I would say whatever similar exercise u can use more weight in is usually the superior exercise for that muscle group but in this case I think they are equally important. With heavy pull ups if you are concerned about shoulder problems start with a bend in your elbow instead of dead hang and don't go all the way down you will get as good as back workout and safe on shoulders. Saying that I only do 1 pull up exercise on back day and always do at least two row type movements. Here is something I have noticed if someone is usually good at weighted pull ups they can row some big numbers, but i have seen guys who can row a ton and can barely do five pull ups. Its tough to use momentum or body english for pull ups but on rows I have noticed people use a bit to much momentum. I use to love doing illegal wides but I would never go above 405 with them, but they seem to be irritating my rotator cuff so I haven't been doing them as much. Close grip is very important the added range of motion plus the increase stress on the triceps is great. I would advise against going to narrow it just injury waiting to happen, around shoulder width maybe some people can get away with a little narrower but that's it. The main thing is to really focus on keeping those elbows tucked. If your close grip triple goes up you best believe your 1rm standard grip will go up too. One point on close grip is I cant go all the way down to my chest without my shoulders rolling forward so I stop maybe 3 or so inches from chest so its better to not go down all the way then put your shoulder in a compromising position. I haven't maxed in a while or even done a double I have been doing sets of 3-5 on heavy days but I try to not go to failure I usually have at least one rep left in tank just to prevent chance of injury. Its the risk to reward benefit, squeezing out that last rep at or after failure are responsible for those little shoulder tweaks that set you back a month or two so I rather to some extra work sets to make up for it then increase the chance for an injury. So I really dont know what I could hit I will test it out within the next couple weeks based on my triples I would say 675-700. How fast is progression typically at your level? Not very fast, increase in strength and PR's usually come in spurts. I will stay the same for a couple workouts then feel really strong one day and hit some PR's. On your heavy days do you generally try for PR's or do you just hit some heavy weights for the day and not really worry about beating PR's? Most people think PR's are just about triples or singles but I don't really don't equate PR's with heavy weight I have Pr's for everything for 315, 405, 495, 585, 635 so some of them are heavy but 315 my PR is 62 so If I hit a 63 new PR. When I do reps over 6 I usually only do the bottom half to bottom 3/4 of the lift the only reason I locked the 405 reps out was cause I was seeing how many I can do like that. One reason to not lock out high reps is there is no need to put the wear and tear on elbows plus I also like the constant tension on your chest. Whats weird is your triple one day might feel like a ton and there is no way you think you can get a PR with it but you drop the weight back and hit a PR reps wise with a lighter weight. As long as your reps go up your strength does too. Do you bench once a week or more often? I do heavy bench Monday and I have adjusted my split a little from last time I talked on the forum. I do more of a lighter type speed/rep day on Thursday. (on squats) Even with a high bar position and a thumbless wide grip? I have tried a couple of times, its just not worth it to me, It feels like my shoulder is gonna rip every time. whats a typical leg day session then??? curious to deadlift numbers to I don't do to much for legs a Squat movement if I don't have access to SS Bar then I use a Squat Hammer type lever machine. When my lower back is healthy deadlifts with trap bar then some seated leg curls. For calves I prefer standing calf raises. Even when I didn't have ankle and lower back problems I was never a great deadlifter I see 18 year old's deadlifting 800 that's crazy. | ||
| MattD90 | | ... | 11-10-2012 @ 14:18 |
 Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230530.0 kgs @ 82kgs UnEq | brb 62 rep cardio with 140kg | ||
| Jordan | | ... | 11-10-2012 @ 14:24 |
 strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | A special athlete, one of a kind! | ||
| Thing | | ... | 11-10-2012 @ 14:25 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | MattD90 said:brb 62 rep cardio with 140kg  | ||
| 1369phil | | ... | 11-10-2012 @ 17:15 |
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195510.0 kgs @ 112kgs UnEq | Just counted reps on "heavy" bench day, including warm ups and push ups - over 350 reps total ! | ||
| Terminator | | ... | 11-10-2012 @ 17:21 |
 jerking is obviously great, Member 2521, 5070 posts SQ 240, BP 160, DL 290690.0 kgs @ 111kgs UnEq | I wonder what he could log press if he focused on that? | ||
| 93hopkinsonr | | ... | 13-10-2012 @ 12:51 |
 Mr.Potato deadlift Member 2675, 5025 posts SQ 300, BP 202.5, DL 305807.5 kgs @ 110kgs UnEq | that was crazy | ||
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