Mosin's Log of Inestimably Shitty Progress: Rebuilding the Squat

[Mosin Warrior]

Had never heard of spoto press till reading your log and then youtubing it. Thanks.
Why do you do it?
Does it have advantages over just doing a paused bench?

My coach has me doing Spoto press to work on two things: 1) using the pec to control the bar at the bottom of my eccentric, and 2) increase mechanical tension on the pec for hypertrophy.

I personally think it has advantages over paused bench. I've found that with paused bench, unless I am very diligent I'll relax the bar onto my chest putting me in a disadvantaged position to press the bar back up. Spoto press doesn't allow that.

B5, W3, D3:

Speed DL:
210x5
210x5
210x5
210x5

High Bar CAT Squat:
240x5
240x5
240x5
240x5

BSS:
20x10
20x10
20x10

Press:
135x5 @8
135x5 @8
135x5 @8
135x5 @8

DB Side Laterals w/ Iso Hold:
8x12
8x12
8x12
8x12

Leg Extension:
x20
x20
x20
x20

High Plank:
4 sets of 1 minute:

Cardio:
85 RPM in gear 9 until 350 kcal

Notes: Solid day. Descent was a little too fast on the CAT squats (supposed to do 3-1-X tempo, did more of 2.5-1-X)

[Mosin Warrior]

B5, W3, D4:

Deadlift:
360x4
360x4
360x4
360x4

CGBP:
160x7
160x7
160x7
160x7

Front Squats (Satan Squats):
185x5
205x5
195x5
195x5
195x5

Dimel DL:
240x10
240x10
240x10

Dead Stop Rows:
85x8
85x8
85x8
85x8

Neutral Lat Pulldowns:
90x15
90x15
90x15
90x15

Reverse Hyper:
x12
x12
x12
x12

Notes: Solid day. Deadlifts, bench and FS were all below @6.

[Mosin Warrior]

B5, W4, D1:

Beltless High Bar:
295x5
295x5
295x10 @8

Paused Bench:
175x6
175x6
175x6
175x6
175x6
175x6

Split Squat:
20x10
20x10
20x10
20x10

Decline DB Bench:
70x10
70x10
70x10
70x10

Tempo Leg Press:
100x20
100x20
100x20

LTE:
70x12
70x12
70x12
70x12

Notes: Solid day. The AMRAP on the squats kinda killed me. My legs had more to give, but my lungs did not.

[Mosin Warrior]

B5, W4, D2:

Beltless DL:
350x5
350x5
350x5
350x5

Spoto Press:
170x4
170x4
170x4
170x4
170x4

Assited Pullups:
80x10
80x10
80x10
80x10

Lying Hamstring Curls:
100x8
100x8
100x8
100x8

Seated Cable Rows:
P10x12
P10x12
P10x12
P10x12

Face Pulls:
20x20
20x20
20x20
20x20

Notes: Solid day.

[Mosin Warrior]

B5, W4, ,D3:

Speed DL:
210x5
210x5
210x5
210x5

CAT High Bar Squat:
240x5
240x5
240x5
240x5
240x5

BSS:
20x10
20x10
20x10

Press:
125x5 @8
125x5 @8
125x5 @8
125x5 @8

Lateral Raises with Iso Hold:
8x12
8x12
8x12
8x12

Leg Extensions:
x20
x20
x20
x20

High Plank
4 sets of 1 minute

Cardio: 85 RPM in gear 9 until 350 kcal

[Mosin Warrior]

From 9/22:

B5, W4, D4

Deadlift:
370x5 @7
370x5 @7
370x5 @7
370x5 @7

CGBP:
160x8
160x8
160x8
160x8

Dimel DL:
255x10
255x10
255x10

DB Deadstop Row:
85x8
85x8
85x8
85x8

Lat Pulldowns:
90x15
90x15
90x15
90x15

Reverse Hyper:
x12
x12
x12
x12

Notes: Solid day.

[Mosin Warrior]

B6, W1, D1:

Squat:
310x1
310x1
310x1
310x1
310x1
310x1

Paused Bench:
160x5
160x5
160x5
160x5
160x5

Close Stance Leg Press:
100x15
100x15
100x15
100x15

Incline Bench:
135x8
135x8
135x8
135x8

DB Step Ups:
25x2, stopped due to hip pain

Leg Lifts:
x2, stopped due to hip pain

Notes: Squats were supposed to be 4x6, but the hip pain wasn't allowing anything other than singles. Spoke to coach and I'll be taking off squats and anything else that pisses off my hip flexor for the next week or so.

[bubbafat]

Sorry about the hip flexor - that really sucks.

[Mosin Warrior]

Sorry about the hip flexor - that really sucks.

It's definitely annoying, but I'll push on. This is the first injury I really have to work around in about 3-4 years so I'd say I've been lucky.

B6, W1, D2:

Sumo:
385x1
385x1
385x1
385x1
385x1
385x1
385x1

CGBP:
155x6
155x6
155x6
155x6

Lat Pulldowns:
120x10
120x10
120x10
120x10

T Bar Rows:
135x6
135x6
136x5
136x5

Lying Hamstring Curls:
100x6
110x6
110x6
110x6
110x6

Band Good Mornings:
x15
x15
x15
x15

BB Bicep Curls:
100 reps in 7 sets

[Mosin Warrior]

B6, W1, D3:

Paused Narrow Stance Squat: (not programmed, just testing a theory)
275x1
295x1
315x1
315x1

Floor Press:
175x4 @7
175x4 @7
175x4 @7
175x4 @7
175x4 @7

DB Single Arm Press:
45x7
45x7
45x7
45x7

DB Side Lateral W/ Iso Hold:
12x10
12x10
12x10
12x10

Knee Wrap Pull Aparts:
x15
x15
x15
x15

Incline DB Chest Flys:
25x12
25x12
25x12

Walking Lunges:
80 total reps, 40 per leg

Cardio:
5 minutes warm up, 8 rounds of 30/60 HIIT, 15 minutes MISS

Notes: Was supposed to take off squatting, but I wanted to see how the hip was doing. Still hurts a bit, but better. I think I might move my stance in significantly since it would cut down on the day-to-day hip pain I have from the wider stance. It would be a step back in terms of load, but long term might be a good choice since the narrower stance forces me to use my legs to move the bar and doesn't pound my hips as bad.