Eric Spoto 700lb Bench in Competition

[Claymore1]

Just wanted to let the guys that had questions for Eric know that he should be answering questions sometime tonight. Anybody have anyother questions just post them in this thread and he'll answer them.

[dlt76028]

Eric, what do you do for legs, are you going to do a full meet anytime? Also what kind of arm wrestling training did you do?

[Heisman2]

Eric, what has your strength progression over time been? Specifically, when did you start training seriously and when did you bench 2 plates, 3 plates, 4 plates, etc?

What long term goals do you have?

[bulldogs702]

Eric what do you dead lift and squat? I haven't Done either for a while now so I couldn't say, I would just be guessing.

Any chance of expanding to full power meets?

My immediate goal is putting up a raw bench press number in a meet that I feel I am capable of. After that I would consider doing full meets. The biggest issue is past couple times when I squat somewhat heavy my lower back gets really jacked up, it usually bothers me for a week after every workout. I might have to get a MRI on it.

Eric, what does your diet look like?

I try to eat as healthy as possible, but its a struggle to eat healthy and get enough calories to grow. I only track Protein for the day which I want minimum 300 grams of protein. I have tried 600 grams and didn't really notice a difference in recovery or growth. I eat a lot of fresh fruit and try to eat a lot of vegetables but that is a struggle.

Eric - whats the most important movement, besides bench, that has helped you achieve your pressing strength?

When you Bench you are only as strong as your weakest link. So my opinion on importance in bench specific muscles chest and triceps are most important followed by shoulders then back and rear delts. If anyone of these muscle is disproportionately weaker your bench will only get as strong as that weakest muscle will allow. So the best thing to do is try to compare people with similar bench numbers and see what they do in other exercises shoulder press,skull crushers,pull ups (if close in weight). Than you can see if you have any muscle group that might be holding you back. I just wrote a lot to not have answered the question yet, best movement for pressing strength weighted wide grip Dips

Eric - How many times a week do you bench and whats your focus points on those days.

I bench twice a week Monday and Thursday. Monday is heavy max effort I like to switch up Thursdays maybe twice a month do a spped day the other two times that month will be about high reps.

Eric, what do you do for legs, are you going to do a full meet anytime? Also what kind of arm wrestling training did you do?

I didn't even train legs leading up to the last two meets. I didn't want to risk injury plus I prefer to rest cns for bench specific muscles. When I train legs I squat. I trained for arm wrestling by focusing on hand,wrist and bicep strength. The best way to train for arm wrestling is to get a arm wrestling table and practice with other arm wrestlers. It is very tough to get good at arm wrestling and not get actual table time with other arm wrestlers.

Eric, what has your strength progression over time been? Specifically, when did you start training seriously and when did you bench 2 plates, 3 plates, 4 plates, etc? 2 plates 13 3 plates 15 4 plates 17 5 plates 20 6 plates 27 7 plates 35 I have been training serious since I was 12.

What long term goals do you have?

Break the Raw Bench press record is my main goal. I would also like to get a 1000 equipped bench press.

[hammerfelt]

Thanks for replying! Best of luck on getting that bench record. Once you do start squatting again post up a video. Squat is my favorite lift.

[BigLarge]

Thanks for replying! Best of luck on getting that bench record. Once you do start squatting again post up a video. Squat is my favorite lift.

Agreed on both counts!

[Claymore1]

If it's cool with you guys we'll have Eric stop by every now and then and answer some questions for you guys, we'll just keep this post up and you can post in this thread.

[BigLarge]

If it's cool with you guys we'll have Eric stop by every now and then and answer some questions for you guys, we'll just keep this post up and you can post in this thread.

Something like that is easily deserving of its own thread and stickied

[ink81]

Something like that is easily deserving of its own thread and stickied

Agreed.

[bulldogs702]

I wanted to thank all the people who have left positive messages, I really appreciate the support. I would definitely be down to do a Q and A I don't know how to set it up but if someone can set it up let me know.

[ridge_forrester]

Hey Eric.. I could arks a thousand questions but they're probably not really worthy of someone on your level.

What are your thoughts on how things change (if any) the more advanced you become? Even basic principles like volume/intensity etc, comparing a 300lbs vs 700lbs max

All the best man.

[bradroepke]

do an AMA on here or reddit!

[gilesmiles1]

yeh! I just repped Eric

[Dominik]

I wanted to thank all the people who have left positive messages, I really appreciate the support. I would definitely be down to do a Q and A I don't know how to set it up but if someone can set it up let me know.

Thanks for posting here Eric. It's greatly appreciated.

Create a new thread in the main PL forum and we'll make it a sticky so it's easy to find, people can leave questions, and you can answer them when you get the time.

[fball9709]

Fast forward to 1:15

DUH **** O.O wow lol

[Claymore1]

UP-DATE

Just spoke with Adam from universal and Stan, Eric and Myself will be at the cage for the Arnold lifting. Any of you guys that are going be sure to stop and say hello.

[bulldogs702]

Thanks for posting here Eric. It's greatly appreciated.

Create a new thread in the main PL forum and we'll make it a sticky so it's easy to find, people can leave questions, and you can answer them when you get the time.

You've got mail

[BigLarge]

UP-DATE

Just spoke with Adam from universal and Stan, Eric and Myself will be at the cage for the Arnold lifting. Any of you guys that are going be sure to stop and say hello.

I will stop by... but based upon the amount of people i'll be lucky to get within 20ft!

[Claymore1]

I will stop by... but based upon the amount of people i'll be lucky to get within 20ft!

We'll definitely stick around after the lifting to talk with fans and maybe sign some stuff for you guys, pictures and what not.

[SquinkysGhost]

Break the Raw Bench press record is my main goal.

In which federation?

[Claymore1]

In which federation?

I don't think he really cares about the federation, when we look into doing meets we never search out a specific federation. If he would've broken it at Mark's meet it wouldv'e been SPF.

[tewic]

Solid benching!