View Full Version : [Pro Journal] - Josh Stottlemire's Training Journal.

J Stottlemire
06-04-2011, 07:11 AM
Hello my name is Josh Stottlemire. I am often asked, how I train and what exercises I use, rep ranges and movements I incorporate. My training does vary greatly depending on if it's offseason or meet preparation. I compete in USPF, and IPA, and soon will be lifting in USPA as well, I am open to lifting in any federation that brings the very best athletes in the sport together. I am a single ply federation lifter mainly but will be training in some multi ply gear this year and pursuing that interest as well.I have competed in full meets in the past, but mainly a Bench press specialist,. My focus now in training will be push pull and entering the 700 pound club in both bench press and deadlift. Feel free to ask any questions or provide feedback or comments on any of my training logs. I look forward to participating with all lifters.As of now my meets plans are a Single ply event sometime before years end and the IPA Nationals in Nov. 2011.

J Stottlemire
06-04-2011, 12:46 PM
Bench Press raw 135 x 10, 225 x 10, 315 x 8, 405 x 1
Added New Custom Single ply Titan Katana from Ken Anderson
495 x 5 reps 3brd
585 x 3 reps 3brd
635 x 2 reps 3brd
665 x 1 rep 3brd
705 x 1 rep 4brd
raw 315 x 10 reps
Inclines 3 sets of 12 with 275
Pec Deck 3 sets of 15 with 90

Light Tricep work
Elevated pushups with feet on bench 3 sets of 35
Lying single arm tricep dumbell extensions 35 for 3 sets of 15
Rope pressdowns 90 for 3 sets of 15

This was my first equipped day and breaking in a new shirt, shoulders were a little tight during warmups. Weight was very manageable today, for not handling big weights equipped since March. Body weight was a 215 this morning. I used today to gauge where I am. I will go back to raw for a few weeks and work some reps for a few more weeks. I will probably be shirting every week from 8-10 weeks out from IPA Nationals. My goal will be to triple bw at a minimum.

06-04-2011, 10:14 PM
Awesome to have you in here logging workouts Josh. Freakin strong work man.

J Stottlemire
06-05-2011, 09:16 AM
Thanks Mark happy to be on board.

J Stottlemire
06-09-2011, 06:40 PM
Bench close grip
135x10 225x10 275x5 340x2set-5rep, 340x5rep 1brd, 365x5rep 1brd..... Machine Shoulder Press 90 x 10, 180 x 10, 270 x 10 .....DB Side Raise Single ,Arm 25x10rep, 35x10rep, superset side raise machine 75x10rep, 75x12rep.....Rear Delt Machine (Pec Deck) 110x20rep, 110x20rep, superset DB Rear Delt 30lbsx12reps

Tricep work
E-Zbar Pressdowns 75x12 wide, 75x12close, 95x12 wide, 95x12 close..Seated Cable Extensions 80x12, 80x12..Rope Single Arm extension 60x12, 70x12..

J Stottlemire
06-09-2011, 06:50 PM
Deficit Deadlifts from 5 inch platform raw 135x8 225x3 315x3 405x3 495x1 550x1 585xmiss... grip issues
BB Rows 135x10, 185x8, 235x8, 275x8.... Lat Pulldowns 150x2sets x12rep, supersets with Close Grip Pulldown 130x2setx10reps...Shrugs 225x10, 315x10, 405x10, 495x10... Bicep work -Supinated DB Curl 35x12, 40x10...Hammer Curl 40x12, 45x10...Preacher Curl Machine 35x12, 40x12...Single Arm Cable Curl 35x12, 45x12

Brian Hopper
06-10-2011, 10:55 AM
Great to see you here keeping a log!!!

J Stottlemire
06-11-2011, 06:25 PM
Flat bench felt strong raw all my warm ups were fast and easy prior to shirting, I felt it would be a good day I threw on my F6 and I was horrible shirted today. This is my workout for the day.
Bench Raw
135 x10
225 x 10
315X 8
385 x 2
455x 1
add shirt
545 x 3 off 3 brd
605 x 1 off 2 brd
640 x 1 off 1.5 board, its wasnt going well and i wasnt hitting the weights with authority so I called it a day on the SHIRTED flat work.
Went raw 3 brd
405 x5
435 x 2
455 x 1

Incline BB 225 X 10 275X 6
Declines 275 x 10 315 x 10

Tricep work: 4 sets of Tate presses working with 60's
3 sets of ten rope pressdowns
And single arm db extensions 3 sets of ten 45lbs

J Stottlemire
06-14-2011, 04:44 PM
I was on no rest and beat up just got a quick one in, about 35 minutes total.
Box Squats off 12inch box raw- Warm up BAR AND 135, Then 225 for 4 sets of 10 reps.
8 sets of leg presses with 500 pounds for 20 reps, with various foot positions. Leg Ext 4 x 15 140,Lying Hamstring curls 90 pounds 4 x15 reps, Seated hamstring machine 90 pounds 4 x 12, Donkey calf raises 400 pounds 3 x 15. That was it, I was feeling the stress of being in summer school with tons of work to do, working full time and training balls to the wall to many days in a row. It was a relief to be home and rest some.

Brian Hopper
06-14-2011, 05:39 PM
That's alot of work to get done in 35 minutes, nice job!!!

J Stottlemire
06-17-2011, 07:55 AM
I am doing a slight deload this week, so I started with bis for a little shock and finished with back.
Straight Arms BB CURL 95 X 12, 115 X 12, 135 X 12, 155 X 8 reps
Hammer curl 45, 55, 60 x 10 reps
Machine Preacher curls 40, 50, 60 x 10 reps

Back work- Close grip chest supported t- bar row, 90, 135, 180, 225 x 10 reps
Lat pulls wide grip- 180, 200, 220, 240 x reps
Hammer strength reverse grip lat pulls, 180 x 15 205 x 15 225 X 10
Machine shoulder shrugs, 500 4 x 12 reps

Roman chair leg raises 4 x 15
Seated abdominal machine 140 x 25 reps 4 sets

J Stottlemire
06-18-2011, 12:52 PM
I had electric stimulation therapy done yesterday for about 30 mins at pec-delt tie ins, so my work out was stronger than expected, the therapy work was really beneficial.
Bench press raw 135 X 10, 225 X 10 315 x 8, one board work 385 x2 405 x2 435 x2 all fast and easy.
Added light reverse band 455, 475, 515 fast and easy. added Super Ram Went 550 then misseD 585, dropped the weight to 495 for 3 reps. Then back to raw for 315 x 10, Incline Presses 225 for 3 sets of 15.

Tate preses 45-50-60 sets of 10, 10 and 8
Over head cable tricep ext 80-95-105 for 3 sets of 12
Single arm rope tricep press down 55, 3 sets of ten reps

Brian Hopper
06-18-2011, 11:09 PM
Strong bench work.

06-19-2011, 12:00 AM
Great numbers!!

J Stottlemire
06-19-2011, 05:38 AM
Thanks guys for stopping in and the feedback I have been light for a while but eating healthy for the first time in my life. Since I am 30 now I figured I better take better care of my self for more longevity, I wanna fill out 220 in the best possible manner, and stay fairly well rounded raw. I am looking forward to getting a new shirt in and learning it and pushing the bar equipped and finally doing some multiply.

J Stottlemire
06-22-2011, 07:46 AM
I got my official invite to bench at the Mr Olympia this year, I am really praying funds will come together for me to do so. I bombed out there last year and it has haunted me all year. I hit a couple lifts that were called on some small technicalities. It's truly an elite event and Steve Denison is a great meet director and president of the USPA. I have concrete plans though in doing the IPA Nationals in Nov and its very little travel only a four hour drive to York, PA from West Virginia, so its a tough decision with money and me being a full time college student, and working as well, to get the time necessary to do each. I am sure it will all fall in place as " The Good Lord" wishes though.

06-22-2011, 08:08 AM
Great to have another Pro Journal to follow.

Hope everything works out so you can go to the Olympia.

Brian Hopper
06-22-2011, 09:35 AM
That's awesome, good luck with everything!!!

J Stottlemire
07-13-2011, 11:56 AM
I have gotten behind with my log,personal life has been hectic. I am unfortunately not going to be able to do the Olympia meet. I received a new Overkill double ply shirt today and will be diving full speed into working with it. My bodyweight is extremely low at 203 pounds and I have competed at 220 for the past year, I am going to start training meet style again August 1, and be looking for a warm up meet about 8-10 weeks afterwards. My focus will be lifting at IPA Nats in November and considering doing it full meet, and at a minimum will be doing push-pull.My raw strength is the best it has ever been this light, we will see what happens once I bring my weight back up and add gear.

J Stottlemire
09-13-2011, 12:46 PM
I have been away and apologize for lack of updates. I had to resolve alot of personal matters and unfortunately wrapping up a divorce. I will be returning to full meet single ply and the 198 weight class and dabbling with some multi ply shirted benching for the next 4-6months. I am looking forward to Qualifying for the Arnold Classic Weekend MUM meet and getting to share the platfrom with some of the best lifters the World has to offer. Stay tuned for training updates if interested. Thanks again to all my lifting friends for their kindness and patience.

J Stottlemire
09-16-2011, 02:54 PM
Rack pulls from an inch below knees
135 x 5
225 x 5
315 x 5
405 x 3
495 x 2
605 x 2
655 x 1
Speed pulls from floor 315 4 sets of 3 reps

2p and 25 x 8
3p and 25 x 8
4p and 25x 8

Lat pulls
160 x 10
190 x 10
220 x 10

Hammer curls 3 sets of 10- 45, 55, 60 db
Cable preacher curl 3 sets of 10
Isolation curls 4 sets of 10

09-16-2011, 04:40 PM
Hey man, sorry to hear about the things at home, that's gotta be really rough. I've been close to there before but never gone through with it, we always find ways to work it out. Hope all is well. Training looks great though, doing some real good work.