Eric Spoto’s Warm up Sets Equal Huge Total Workload

High Total Workload

Eric Spoto is an example of a powerlifter who does an extensive high workload warm up to reach his top bench press poundage. His total workload for his first eight sets before ever reaching his top weight is a huge 20,345 pounds. Most of his total workload occurs during his first five sets in which he amasses 17,280 pounds of workload. The following workout is an example of how Spoto works up to a heavy lift: (Note: The percentages listed with each poundage refer to the percent of weight that Eric is using relative to his single rep max in this workout). 

1^st set: 18 reps: x 135 pounds (19%) = 2,430 pounds

2^nd set: 12 reps:x 225 pounds (32%) = 2,700 pounds

3^rd set: 10 reps: x 315 pounds (45%) = 3,150 pounds

4^th set: 10 reps: x 405 pounds (57%) = 4,050 pounds

5^th set:  10 reps: x 495 pounds (70%) = 4,950 pounds

6^th set:  3  reps: x 585 pounds (83%) = 1,755 pounds

7^th set:  1 rep:  x  635 pounds (90%) =   635 pounds

8^th set:  1 rep:  x  675 pounds  (96%) =   675 pounds

9^th set:  1 rep: x  705 pounds  (100%) = 705 pounds

Total workload for all sets  =  21,050 pounds

The video of the workout is shown below.

Many people completely overlook warm up sets as though they are a non-factor in regard to what contributes to strength gains, but they can be a critical factor.

A Real Example

I already wrote about increasing total workload with warm up sets to increase strength gains in a previous article titled, Increasing Total Workload for Strength, but I thought I would address the issue again with a real example of how one powerlifter (Eric Spoto) accumulates a large total workload during his warm up sets. If you choose to follow Eric’s strategy of a high workload warm up, then it is critical that you adjust the poundages for each warm up set according to your own strength level. This is done by using the percentages of your single rep max that are listed next to each poundage.

Adjust to Your Own Strength Level 

If you don’t adjust the warm up to your own strength level and start out with eighteen reps with 135 pounds for your first warm up set just because Eric Spoto does, you may not have much left for the rest of your work out. It is highly important that you are still at full strength when you reach the last set of your workout.

Remain at full strength for Your Last Set

Don’t squander your strength before you do your heaviest lifting. In my own case, I would need to adjust by dramatically cutting back on the number of reps on the fifth set with 70%, which Eric Spoto does for ten reps. I would only do three reps because ten would wipe me out for the heavier lifting. The main thing is to adjust the workout according to your own capacity to remain at full strength by your last set. Best of training to you.