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J Stottlemire
04-19-2012, 03:04 PM
I will be logging my journey into the world of multi ply lifting in the RPS,I will also pick and choose single ply meets to do as well.I will log my training highs and lows, along with what powerlifting gear I'm using and otc supplementation. Hold on tight should be a fun ride.

J Stottlemire
04-19-2012, 08:12 PM
Dumbell shoulder press 3 sets of 15 with 90lbs, Super set front,side,rear delts raises with kettle bells front raises with 35lbs, sides with 25lbs, rear with 25lbs 3 sets of 12 each. Triceps single ARM overhead extentions with 35lbs dumbell 4 set of 10, tricep rope press down 90 pounds 3 sets of 15. Tate presses with 60lbs dumbells 3 sets of 10. I kept tricep work light on anticipation of a heavy bench day with Gene Rychlak on Sunday. Next up will be squat/quad and low back training on Saturday. You will notice I train very freely I keep my split the same but train a lot on feel, none the less I put in work.I always welcome questions, feedback or critique as my log develops.

muscle_g
04-19-2012, 08:56 PM
Can't wait to follow this!! Good luck Josh!

Brian C
04-20-2012, 09:37 AM
Nice to see you keeping a log here bro.

Coke
04-20-2012, 10:12 AM
Awesome to have someone of your caliber aboard!!

mikesbench
04-20-2012, 10:30 AM
Good to see you here Josh.

J Stottlemire
04-20-2012, 11:04 PM
Thanks fellas, I am hoping to bring it all together this year as a full powerlifter. Training has went well, and I'm starting to get more familiar with my new gear.

J Stottlemire
04-21-2012, 12:04 PM
Squats, off 12 inch box height
55 x 10
145 x 10
435 x 2
465 x 2 this was all light raw work
I tried a pair of NEW briefs (a friend of mines), size 44 size Metal Jack, they were a little big on me but provided some support, but was able to easily hit low box.
545 5 SETS OF 3

I followed squatting with a Circuit type work out consisting of 3 sets of 15 per exercise
Reverse Hyper 135 pounds
Stiff leg deadlifts 185 pounds
Hyper ext with pro mini used for tension from the bottom
Seated Leg ext 3 x 15 155lbs
Seated leg curl 3 x 15 100lbs
3 sets of 25 sit ups on the ghr machine and called it a day.

Big bench day in the am at Southside Iron in preparation for my push/pull meet in Philadelphia the beginning of June

J Stottlemire
04-22-2012, 02:27 PM
I was a little sore in my hamstrings and lower back from yesterdays leg training, I have been messing around lately with my foot placement and benching on my toes. I scrapped that today and went back to what's comfortable to me and old school flat footed habits I brought with me from the USPF. Here is how the workout went.

bench press raw
140 x 8
230 x 8
320 x 6
370 x 1
410 x 1

added Inzer SDP
550 x 2 off 3 brd
610 x 2 off 2 brd
660 x 2 off 2 brd
680 x 2 off 2 brd

My focus shirted today was being faster on decent and increasing speed on down stroke I was faster than normal but I need to improve further and not be as complacent. The time under tension on the way down has been exhausting to much energy.

Aux work as follows
incline barbell 2 sets of 15 with 205, 1 set of 12 with 205
single arm dumbell skull crushers with 40lbs 3 x 10
Rope tricep press down 75 pounds for 3 sets of 12

Coke
04-22-2012, 09:05 PM
Big benching indeed, super squats too!!

J Stottlemire
04-25-2012, 09:42 AM
I was not well rested today but went in to pulling with a positve attitude and a strong mental focus, I came up short of today goals in pulling but I got work in. I have also got to eat better and more calories day in and out, I ate too little amount of calories yesterday to wake this morning and be at my best.

Pulls were all from 3 inches below below base of knee
245 x 5
335 x 3
445 x 1
540 x 1
665 x 1
715 x 1x miss I thought I would hit this, I crushed 665
685 x 1x miss Totally spent after the above sets just missed at lockout. I had hips to high from start.

Yoke bar GM'S
90 X 8
140 X 8
180 X 6
200 X 6

GHR
2 X 15 REPS BW

LAT PULLS
205 X 15
225 X12 Two sets

Bicep work
Hammer curls 3 x 10, 60lbs dumbells
Seated alternated supinated curls 3 x 8, 45 lbs dumbells

J Stottlemire
04-26-2012, 07:43 AM
I am basically exhausted today, feeling beat up after heavy pulls yesterday. I HAVE virtually no sleep the passed few days, dreading the fact I have to go in and work a double today. I basically made today a blood pump/recovery type day.

Flat bench dumbell press 3 x 20 with 80lbs
Military Press BB 185 4 X 15
DB SIDE raises 20lbs 3 x 20
Tricep pressdowns 4 x 15 with 70 lbs
Tricep kickbacks 3 x 15 with 25LBS DB

muscle_g
04-26-2012, 07:02 PM
Nice work!!

J Stottlemire
04-26-2012, 07:25 PM
Nice work!!

Thanks, Update : I'm training for the RPS Philly push/pull meet June 2 and will continue on with training from there in preparation of the Last Man Standing competition at PA State Championships at the end of July, with fella wannabebig loggers and pro lifters Travis Bell, and Vincent D. I think this will be a fun meet, I am positive it will be my last for the months to come. This will wrap up me doing 5 meets in a 8 month period.

J Stottlemire
04-29-2012, 04:45 PM
I came into today at loss with myself, dealing with emotional pain, with some very unexpected changes in my life. I did not eat much as anxiety issues and vomiting plagued my weekend. I sucked it up for my workout and hit all my numbers. I sincerely thank my friends and team at Southside Iron for being there for me like the brothers and sisters they are. My work out went like this.

Bench warm ups raw
140 x 10
230 x 8
320 x 5
370 x 1

added my SDP
550 X 3 3BRD
610 X 2 2BRD
660 X 1 2BRD
705 X 0 2BRD came up real fast and OVER MY FACE
705 X 2 2BRD
730 X 2 OFF 4 BRD MISSED A 3RD REP COMING OVER MY FACE AGAIN

I then did some close grip pin presses with the fat bar from three board height with 300 pounds for a 3 sets of 8 easy reps to cook my tris, and called it a day on a good note.

Today was a positive workout and my goal weight for the day was 705 for 1 off a 2 brd. I focused on speed on the way down. My arch has been getting better and benching flat footed has continually been better for me giving me a steady base. I am getting better each week handling the bigger weights. Next week on bench my focus will be getting to a one board fast and working triples for a week or two with weight at 90% my goal weight for June meet. I will find my true one rep max meet day.

That being said I have to focus, in being prepared for this meet and getting accustomed to new living conditions, by keeping positive and thankful for the good things in my life, friends and team that supports and truly believes in me.

A.Schnupp
04-30-2012, 09:18 PM
Squats, off 12 inch box height
55 x 10
145 x 10
435 x 2
465 x 2 this was all light raw work
I tried a pair of NEW briefs (a friend of mines), size 44 size Metal Jack, they were a little big on me but provided some support, but was able to easily hit low box.
545 5 SETS OF 3

I followed squatting with a Circuit type work out consisting of 3 sets of 15 per exercise
Reverse Hyper 135 pounds
Stiff leg deadlifts 185 pounds
Hyper ext with pro mini used for tension from the bottom
Seated Leg ext 3 x 15 155lbs
Seated leg curl 3 x 15 100lbs
3 sets of 25 sit ups on the ghr machine and called it a day.

Big bench day in the am at Southside Iron in preparation for my push/pull meet in Philadelphia the beginning of June

How'd you like the Jack briefs Josh?

Brian C
05-01-2012, 07:46 AM
Josh, im really sorry to hear what your having to endure in life right now. Your a great man, and definately dont deserve what your going through. Your surrounded by a great core of friends and teammates, and hope that you find a good place mentally for yourself. Always wish the best for you bro.

J Stottlemire
05-01-2012, 08:15 AM
How'd you like the Jack briefs Josh?

Briefs were to big for me to give a fair evaluation, i am planning n staying with Inzer though and getting double ply preds

J Stottlemire
05-01-2012, 08:18 AM
Josh, im really sorry to hear what your having to endure in life right now. Your a great man, and definately dont deserve what your going through. Your surrounded by a great core of friends and teammates, and hope that you find a good place mentally for yourself. Always wish the best for you bro.

Thanks Brian thought this time was dif and it wouldn't happen again as it did, it's been civil but was sudden and weird. Keeping faith in doing what I know is right and going to prepare the very best I possibly can and adapt to the new place I'm living. God bless you. http://m.youtube.com/#/watch?desktop_uri=%2Fwatch%3Fv%3DcfYjhV6jJOE%26feature%3Dyoutu.be&feature=youtu.be&v=cfYjhV6jJOE&gl=US

Coke
05-01-2012, 02:50 PM
Wish you the very best Josh, all you can do is take it one day at a time.

Keep moving on strong and represent this summer!

J Stottlemire
05-02-2012, 09:36 AM
http://www.youtube.com/watch?v=cfYjhV6jJOE&feature=youtu.be I pulled from 6 inches from floor, roughly a bout 3 inches below knees this is just below my weakest pulling area, to focus on the transition through that area and into lock out.
245 x 6
335 x 3
445 x 1
535 x 1
625 x 1
680 x 1 pr
705 x 1 pr My last pull I tore my calluses to the meaty part of hand, I then did some circuit training.
GHR 2 sets-15 REPS
hypers with chains 2sets-15
here is a vid of some of the work

reverse hyper with 135 for 2sets-15 reps

ABS
3 sets of 35 on crunches and called it a day. My hand was bleeding steady, so I decided not to curl or do any movements using my hands. This will be my last heavy deadlift week going into RPS meet June 2. Next week I will do alot of accessory work, and bodybuilding type movements. Basically a deload, and if hand is healed, I may do some speed pulls against bands.
Here is a video of some of the work

J Stottlemire
05-05-2012, 12:17 PM
I came in and decided to do some single ply training in loose gear for a some support, but to get more work directly to muscles desired. My day went like this in my lifts.
Squats RAW

145 X 10
255 X 5
345 X 5
445 X 5

545 X 3 ADDED leg less single ply titan briefs
615 x 1 suit bottom
665 x 1 full single ply gear
715 x 1 off box single ply full gear, a grinder but I loved it.

It's been a while since I wore single squat gear and had to grind a weight out, the back strength improvements was the difference maker.

Removed single ply gear
added Metal multi ply briefs
545 pound bar weight with 80 pounds of chains for a burn out set and hit 7 reps and was toasted.

Speed pulls

225 x 3
315 x 3
405 x 1
495 x 1
525 x 3

Leg exts 155 x 3 x 20
Leg curls 120 x 3 x 20

J Stottlemire
05-06-2012, 04:46 PM
https://www.youtube.com/watch?v=ZS6Tj2aucBo&feature=youtube_gdata_player
I was tired and had very little rest my body and mind out of whack. I went in and gave my best.
Raw work
140 x 10
230 x 8
320 x 5
370 x 2
430 x 1
added Inzer SDP
550 X 3 OFF 3 BRD
640 X 4 2 BRD IN THE VIDEO ABOVE, elbow popped hard and I stopped and racked it.
I did some quick band work to get blood in the area and did some rotator cuff isolation movements.

I iced the elbow immediately after the band work, luckily I feel fine now just tender at the joint. I will deload this week. I am beat up from the heavy pulls and squats. I have decided I will back off squatting till the June 2 RPS meet OR squat with a safety squat bar or a yoke bar until then, to avoid any more elbow stress than needed. I feel comfortable even on a bad day hitting the weights I did today at a light BW.

I just need to listen to my body and play it smart and in June a PR should be in hand and a move into Michael Songs all time top 20 list in the Bench at 198. I was able to tell during warm ups my body was not in tune. I was shaking almost nervously, when just warming up and while not even performing movements in the gym. So basically my CNS was saying give me alil break alright :) To top that off when the crew and I went to eat our post training meal, soon as I finished it and we went outside the Diner, I vomited 3 times and gave my meal back to mother nature. Maybe too much information I know, but I want my log to be real showing the highlights and low lights of training.

Brian C
05-07-2012, 10:22 AM
Glad the elbow is ok. I look forward to watching you at the PP. Your putting in 150%, its all going to come together for you.

Coke
05-07-2012, 08:37 PM
Wow man, outstanding!

J Stottlemire
05-07-2012, 08:39 PM
Glad the elbow is ok. I look forward to watching you at the PP. Your putting in 150%, its all going to come together for you.

Thanks man I'm to determined to give in. Makes it hard for me to eat it seems. But I continue to train balls to the wall.

J Stottlemire
05-08-2012, 10:44 AM
Lat pulls with fat bar
115 x 20
140 x 15
175 x 12
200 x 12
Dumbbell single arm rows
80 x 12
90 x 12
100 x 12
BB Shrugs
135 x 15
225 4 sets x 15

Bicep work
hammer curl 55lbs dumbbell 4 x 12reps
Seated single arm supinated biceps curl 35lbs 3 x 12
BB Straight bar curl 4 X 20

I finally gave myself a much needed deload, and recovery day it felt great.

J Stottlemire
05-09-2012, 10:41 AM
I trained shoulders today with a full deload
Dumbbell shoulder presses 60 4 x 20 reps
Front, side and rear dumbbell raises with 20lb dumbbell, 20 rep sets four sets of each.
Triceps pressdown 70lbs 4 x 20
straight bar skull crusher 4 x 20 reps

Now the part I hate to write but It's my log, I want it to be real, candid, highs and lows. I have put much thought into whats best for me this week, decided to pull out of my meet June 2, I have been dealing with a lot in my personal life. It has made me actually physically ill, I've got no rest and my body is beat. I have been training for meets since Oct 2011, and my body is calling for a break.
This kills me as i have not put up the numbers I am capable of,and I hate letting people down but I know my true friends will support me through this time. In the past year with a divorce, and a break up, I used the gym and meets to get me through. I am going to continue my log and training.
I am starting all over again, and soon getting myself settled in a new apartment, and establish the little things in a home. It's a harsh reality for me and hope that it will all come together quickly. I am praying I will be able to compete in Sept at the Mr. Olympia in the USPA single ply bench press meet , after this of course I will continue my lifting in multi ply and with the RPS. I am thankful that I have friends to support me and like I said I will continue my log through up and downs of my training. God bless.

J Stottlemire
05-13-2012, 03:32 PM
I moved yet again this weekend, and I AM beat.Being off schedule and just basically down emotionally and not eating nearly enough with all thats going on in life. Elbow is still tender to the touch,to sit against or on anything. Applied DMSO and did moderate weights to train and feel it out the elbow discomfort. I knew it was best to get to the gym with friends and make today my starting point of some new raw training and focusing on rehabbing.
140x 10
230x 8
320 x 3
350 4 sets off 5reps pain was bearable but prominent
405 off a 3 brd and it was to much on the elbow One rep and racked it up
Next Incline barbell presses to see how they felt.
135 x 20 and I called it with the pressing movements

Upper back work
Body weight pull ups 3 sets of 15
bent over rows with 185 for 3 sets of 10
abs - weighted crunches on lat pull with 90 pounds 4 sets of 15
Knees ups for lower abs hanging 3sets of 20

J Stottlemire
05-16-2012, 03:37 PM
I felt ok today going into training it was a little earlier than normal. I was in at 830 am
Deads 135 x 3
225 x 3
315 x 1
405 x 1
535 x 1
625 x 2 second rep I tore callus up top right at lockout, just let bar go
I was then called to go into work early for overtime. So I was done for the day. I was dissapointed with my pulling I wanted a triple with 625. I'll live to fight another day, as this is now my offseason. I am coming around mentally though after recent down times. Looking for positives in the future and my training and 625 for two would be a pr. My best competion pull at this time is 625 and now its a weight I expect a triple.

J Stottlemire
05-17-2012, 11:53 AM
Shoulders

Standing Shoulder presses 75lb dumbells 4 x 15
discomfort in elbow but it eased through out sets.
Front raises 3 sets of 15, 35lbs db
Side raises 3 sets of 15, 25lb db
Rear raises 3 sets of 15, 25 db
shoulder shrugs 3 sets of 50 with 75lb db
I did these as giant sets 3 rounds of each of course.

Biceps
Biceps BB curl 115lbs 3 sets of 12
Hammer db curls 40lbs 3 sets of 15
Single arm supinated biceps curl 3 sets of 12, 35lb dumbell
THATS All folks, basically a nice pump and fast workout~

J Stottlemire
05-18-2012, 05:10 PM
I had elbow Xray today it shows a small spur on right elbow, I has laser therapy and ultrasound done for roughly an hour and it seems to have helped greatly. I will be recieving a few more treatments next week and working sound the injury to improve other lifts. Tomorrow I will be off to New Jersey to judge RPS meet and back in the gym Monday.

J Stottlemire
05-21-2012, 12:27 PM
http://www.youtube.com/watch?v=BwdTKG1RRdU&feature=BFa&list=UUIZBns4paP-v-qLCX6zZSfgFlat bench work "raw"
135 x 10
225 x 8
315 x 4
365 x 3
385 x 3
405 x 1 super fast and elbow felt solid just tender
added sling shot
430 x 1
455 x 2

Incline DB PRESSES
85 LBS X 12
100 X 8
110 X 8
120X 10

Tricep work

Football bar-I used three grips of the bar, outer most, inner, then inside most, grip for 3 x 10 reps with 95 pounds
Rope pressdown 80 lbs 3 x 10
"Light" orange band single arm pressdowns 3 x 20 reps
Face pulls 150 lbs for 3 x 15 reps

I was really happy with todays training compared to last week. I had my post workout meal, then went to Chiro for post training treatment of laser therapy and untrasound.

J Stottlemire
05-23-2012, 10:19 AM
I started training with raw squat speed work consisting of 235 pounds bar weight with 200 pounds of "Strong" band tension off a low 12 inch box
8 sets of 2 - 435 lbs weighted total

Sumo deads off 4 3/4 mats
245 x 5
335 x 3
445 x 1
555 x 1 added Metal briefs
605 x 1 added Metal suit
655 x 1 SUIT STRAPS UP
675 x 1 pr SUIT STRAPS UP

Reverse Hyper 180 LBS
4 SETS OF 10
GHR 3 sets of 10 with light and mini band tension
Football Bar lat pulldowns
160lbs x 15
205 x 10
230 x 10

Abs on GHR machine 3 sets of 2

http://www.youtube.com/watch?feature=player_embedded&v=mLBuILxfdyI

J Stottlemire
05-26-2012, 09:37 AM
Shoulders
3 rounds of this circuit
Front raises 3 sets of 12 with 35lbs db
Side raises 3 sets of 12 with 25 lbs db
Rear raises 3 sets of 12 25lbs db
Shrugs 3 sets of 25 with 85lbs db

Biceps
Straight BB curl 3 sets of 10, 135 lbs
hammer curls 3 sets of 15, 40lbs db
Alternate supinated curl 3 sets of 12, 35lb db
High cable concentration curl with 75 pounds 3 sets of 15

Legs light accessory work

Leg ext 3 x 25 with 130lbs
Leg curl 3 x 20 with 100lbs

I didnt squat as my back was fatigued from heavy pulls the day before. I was tired as well and train by feel. I left this session to then see chiro and continue the rehab of my elbow so I made it quick and to the point. I also made the leap to compete in the RPS Philly Push/Pull meet. I will be doing deadlift only in hopes of a PR and a spot at the Olympia to not only bench press, but deadlift as well. Have a blessed memorial day weekend!

J Stottlemire
05-28-2012, 03:26 PM
Raw bench
140 x 10
230 x 6
320 x 5
370 x 2
400 x 3
460 x 1
Incline bench
225 x 10
275 x 8
275 x 5
300 x 6
fies 3 x 15 reps with 65 lbbs
Rope pressdowns 3 x15 with 70lbs
Banded skulled crusher with light band 3 x 15

J Stottlemire
05-28-2012, 03:41 PM
I went to the gym today at VIP, my local gym (where I pull and squat) to help others benching in their shirts. Tim Gale who went raw today, hit a nasty easy 525 raw today(how come more people do not know about this freak)and he is a 800 plus shirted bencher! I worked my upper back while assisting others, thennext door to therapy for the elbow at Evon Chiropratic.
BTW again, Tim Gale is a freak show "wow" a easy 525 raw with a hold at start and finish. Tone Barbaccio was there giving some great advice and coaching in shirt mechanics, and Brian Cain, hitting nice brd pr's (615 2brd) a impressive group of fellas today. Very motivating for everyone.
Tone made me laugh, "complaining" of having a off day in a loose shirt and was hearbroken over either a 755 or 775 bench (FULL RANGE) I can't remember the number, but it was one or the either, I just laughed.

MY WORKOUT:
Lat pulls fat bar

135 x 20
225 x 15
255, 2 sets of 12

Single arm dumbell rows 120 DB, 5 x 12 reps
Supinated grip pull ups (palms facing each other close grip) 5 x 12
Rear delt band pull aparts with light band 4 x 25 reps

SELK
05-28-2012, 03:51 PM
460 x 1 raw bench, damn, your gonna raw 500 before long.

J Stottlemire
05-28-2012, 03:59 PM
460 x 1 raw bench, damn, your gonna raw 500 before long.

Not even close right now Selk. I'm really light and rehabilitating my elbow, thanks though my friend.

Barbaccio
05-28-2012, 06:37 PM
LOL. When you're used to be a in 800lb bencher, the 755 doesn't seem so impressive. It's all relative. If I complain that I have a bad day when I hit 855, then you can smack me. LOL. You were a huge help today. There wasn't a person there you didn't help including me. Thanks for showing up! It was great training with you bro! Good luck on Saturday!

t gale
05-28-2012, 08:29 PM
Hey Josh, thank you for the very kind words. Thank you for helping everyone and thanks for helping me feel confident in my calls today!

J Stottlemire
05-28-2012, 08:33 PM
It was a honor my friend, I'll come up sometime and actually lift thanks for the kind words. Making every workout meaningful so I can help others, and myself become a better and more complete lifter.

J Stottlemire
06-05-2012, 08:13 AM
I decided to do a meet in the area at the"last minute",just for fun in hopes of hitting a pr in the deadlift and try to convert over using a sumo stance in the deadlift. I knew it would be a hectic day at the meet, as I had planned to be judging, along with coaching and trying to compete. Crazy day to say the very least. I weighed in at 194 (really light)and only hit one deadlift attempt of 605 winning my weight class, and a triple bodyweight pull,then proceded by missing pr attempts on my last two of 640, 655. Second lift I pulled barely breaking the ground in a sumo Metal Squat suit, I rushed back to warm up area and went to my Inzer Fusion conventional suit and went back to my normal stance and just missed my third attempt. I was very unhappy with myself, and really wanted a personal record and to up my current RPS state record deadlift. All things considered "oh well" my teammates all did great and I was more than happy for them, I thanK VIP AND Southside Iron Underground for all their help and proud to call each one of these gyms home.
http://www.youtube.com/watch?v=t1r27HzU09E&feature=BFa&list=UUIZBns4paP-v-qLCX6zZSfg

J Stottlemire
06-05-2012, 08:29 AM
Bench press work raw (long pauses)
135 x 10
225 x 8
315 x 5
365 x 2
405 x 1
added Rage X SIZE 50 single ply, I wanted to show fellas how to use mechanics of shirt with light touches and remaining work out went like this.
495 x 3
555 x 2
585 x 1
then touches with both 365, and 225 bar weight
455 x 6 for a burnout set and to smoke triceps
Incline dumbell presses 120 db lbs 2 x 12
Fat bar tricep press down, 3 sets of 15 with 90lbs ( caused some elbow disocomfort)
I then went to red mini band and did tricep kickbacks 3 sets of 20

Upper back work consisted of pull ups with bodyweight and various grips at three different arm widths to failure 3 sets of approximately 20-25 reps
Post work out of course I was off to chiro to have elbow treated, it held up well in its first tests with some heavier weight.
http://www.youtube.com/watch?v=6Qk8_CxG9fA&feature=BFa&list=UUIZBns4paP-v-qLCX6zZSfg

Brian C
06-05-2012, 10:32 AM
Great day there Josh. Way to show the touches with the light weight. Brian Reed is going to be nasty once he gets the feel for the new shirt. Glad to hear the elbow is holding up too.

J Stottlemire
06-06-2012, 04:03 PM
Low Yoke Box Squat, speed work raw
2x5 180lbs+80chain
6x3 reps 270lbs+80chain

Max effort raw deads conventional this week all pulls from floor
245 x 5
335 x 3
445 x 1
515 x 1
605 x 1( video soon)

then did I speed and form work with 345 5 sets of 3
Heavy football bar pull downs
205 X 12
235 X 12
265 X 12
db shrugs 120 3 x 15reps
Hyper ext bw 3 sets of 15
Hammer curls 50lb dbs 3 sets of 15
single arm supinated biceps curls 40 lbs 3 sets of 12

J Stottlemire
06-09-2012, 11:55 AM
Raw bench close grip
135 x 8
225 x 6
315 x 6
365 x 3
385 x 2
405 x 1
add sling shot
435 x 1
465 x 1
485 1x missed at top

Elbow is coming along well. This was the first day I have been able to hit triceps with
any intensity.

tricep straight bar pressdown
100 x 15
120 x 12
150 x 12

Single arm isolation pressdown with tricep "ball"
60BLS 3 sets of 15

Banded skull crushers
3 x 15 light bands

tricep kick backs
3 x 15 light bands

J Stottlemire
06-09-2012, 12:07 PM
Today was a day to break down form and widen my stance in light briefs only. I just worked on technique and form. I had a intense training week. Today I backed it up a hair and worked form and felt some moderate weights.

Squats raw
145 x 5
235 x 5
325 x 5
415 x 3
added briefs
505 x 3
595 x 3
505 x 3
405 x 3
485 x 1
555 x 1
605 x 1

GHR- 4 sets of 12, only bw as resistance

Reverse Hyper 135 lbs 4 sets x 10reps
Leg exts, 120lbs 3 x 20 reps
Abs on GHR 3 sets of 25

J Stottlemire
06-11-2012, 11:01 AM
http://www.youtube.com/watch?v=VDdFdN_ob_s&feature=plcp Bench work today raw
135 x 10
225 x 8
315 x 6
385 x 2
Added SDP weight listed below I let float and pressed back up
495 x 5
565 x 3
615 x 3
Added 2 brd
665 x 2
705 x 2 then a static hold of 10 secs
Removed shirt and then hit two raw burn sets
315 x 10
335 x 12

Rear delt "mini" band pull aparts 3 sets of 25
Tricep pressdowns with fat bar 3 sets of 12 with 140lbs

J Stottlemire
06-13-2012, 04:45 PM
BB Shoulder press
135 1 x 15
185 3 sets x 12
BB front raises on incline bench seated 65lbs, 4 sets of 15
3 sets of side raises circuit type training 30 x 10, 25 x 10, 20 x 10 (3 ROUNDS EACH ARM)
Rear raises on Pec deck 3 sets x 15 120 lbs

Tris

Cable staight bar pressdown 120, 3 sets of 12
Skull crushers on ez curl bar 3 sets of 15, 125lbs
Single arm overhead tricep ext 3 sets of 10,45 lbs db

J Stottlemire
06-13-2012, 04:54 PM
Started week two of Coan/Phillipi Program I have my percentages set off a max deadlift 675
Warm ups
Conventional
135 x 5
245 x 5
335 x 3
425 X 1
480 X 1
540 X 2 top lift for day

Speed work
440 8 sets of 3 sumo stance

Auxillary work was a circuit of excercises below, movement and reps. 3 rounds of each movement for 8 reps per set and circuit.
1) Stiff leg deads 245lbs 3 x 8
2) Bent over rows 245 3 x 8
3) Underhand grip Lat pulls 225 3 x 8
4) Arched back Good mornings 190 3 x 8

J Stottlemire
06-15-2012, 03:36 PM
Speed bench work:
135lbs weight with hanging kettles bells 70lbs in kb weight suspended on Red mini bands 5 sets of 8 reps, Love the shock effect of the excerise and the stability it takes to control THE WEIGHTS.
Close Grip Bar weight 165lbs speed benches with light band tension 3 sets of 3
Wide Grip Bar weight 165lbs speed benches with light band tension 3 sets of 3

Arm work
Band Tri ext 3 x 15 with doubled light bad
Tricep kick backs 50 pounds 3 sets of 15
Standing BB CURL 2 x 10 125 lbs
2 x 8 145 lbs
Hammer curls 65lb db 1 x 10
75lb db 2 x 6
Standing alternate supinated curls 45lbs db 3 x 12
Abs on GHR 3 sets of 20 reps

J Stottlemire
06-16-2012, 12:37 PM
I had some back issues today fatigue was a factor from the Coan work out earlier in the week. I also was adjusted after my workout because my mid back was out. Thank god for my chiro. I knew it wasnt right when I woke this morn but I tried to fight through it.

All squats off box today
Squats raw
145 x 8
235 x 3
335 x 3
435 x 3
Add briefs
525 x 2
590 x 2
635 x 1
added Inzer suit bottoms
685 x 1
715 x 1x came forward out of hole
635 x 1
Raw drop set of 245 close stance 15 reps
GHR 3 X 8 REPS
Leg ext. 185 x 15
205 x 15
105 x 50

SELK
06-16-2012, 12:50 PM
Ive done that Coan deadlift cycle yeras ago and its a bitch, but I remember it bringing my pull from 624 to 660 at the time.

t gale
06-16-2012, 01:03 PM
Nice work Josh!

J Stottlemire
06-17-2012, 10:34 AM
Ive done that Coan deadlift cycle yeras ago and its a bitch, but I remember it bringing my pull from 624 to 660 at the time.

Dead is a weak point for me so I am gonna bring it up in the so called "offseason" Then afterward work on a designed squat program to get my squat up. Then find a meet to put a solid total together Selk.

J Stottlemire
06-17-2012, 10:36 AM
Nice work Josh!

Thanks Tim, btw you can update that best raw bench in your signature above since you smoked 525, We all saw it and its on video lmao.

t gale
06-17-2012, 11:30 AM
Haha Josh. It only counts if it's done at a meet!

J Stottlemire
06-18-2012, 04:35 PM
Bench work raw
135 x 8
225 x 8
315 x 3
365 x 3
405 x 2
Raw chains work
275 bw 80lbs of chain 355 x 3
275 bw 120 of chain 395 x 3
275 bw 160 chain 435 x 2
burnout hypertrophy set with 225 x 24 and racked it. I got a super pump, and only had a few more reps left in me,my my triceps were beat from the chain work.
Incline db presses
100LBS X 10
110LBS X 10
120LBS X 6

Tris
Skull crushers with bands
monster minis 3 x 20 reps
Triceps rope pressdowns
90LBS 2 X 15
110LBS 1 X 15
Single arm tricep pressdown 50lbs 1 x 30 reps each arm

Upper back
Pulls ups with a nice and easy 3sets x 10 reps

J Stottlemire
06-21-2012, 04:34 PM
I kicked the Coan/Phillipi dead programs butt today enough said :)
135x 5
225 x 3
425 x 2
515 x 1
575 x 2 top set (85 percent max)
475 6 sets of 3 (90 second rest intervals)

Circuit training 3 circuits 8 reps per excercise
Stiff legs deadlifts- 265 3 x 8
Bent over rows- 265 3 x 8
Reverse grip lat pulls- 225 3 x 8
Arched back Good mornings -200 3 x 8
Reverse Hyper 135lbs 3 sets of 10 reps

Bi's
Hammmer curls with dumbells 55 x 8
65 x 8
75 x 6
Incline bench alterrnate single arm dumbells curls
40lbs 3 x 10 reps

J Stottlemire
06-22-2012, 01:21 PM
DE Bench Work
155 BAR WEIGHT monster mini band tension at 100lbs
9 sets of three (3 grips)

DB Shoulder presses
75 db 3 x 20

Kettle bell side raises 25 lbs 3 x 15
Face Pulls 115lbs 3 x 25
BW Dips 3 x 35
Triceps pressdwon 130 lbs 3 x 20
Rope tri pressdwons 110 3 x 15
Abs 3 sets of 25 on GHR

J Stottlemire
06-25-2012, 04:42 PM
I had a job interview today so I only did max effort bench, with my training partners then I had to bolt. It was a good day overall in all aspects raw, SP, MP
Raw
135 X 10
295 X 5
345 X 2
385 X 2

Single ply Inzer Rage X Size 48 work
365 bw + 120 chains at less than lock out on all lifts after three brd level on each lift all chains were suspended from floor.full range
405 bw + 160 chains weight x 1 full range

Inzer SDP Size 52
455 bw + 160 cw x 3
495 BW + 160 CW X 2 FLOATED NO TOUCH
545BW X 160 CW X 2 FLOATED NO TOUCH- AROUND 2 brd level
605 X 160 CW X 1 FLOATED NO TOUCH- AROUND 1 1/2 BRD LEVEL
625 full range x 1

J Stottlemire
06-27-2012, 05:22 PM
I am super disgusted with my day, strength and form in pulling today, no excuses I just have to tighten form up to improve!
Deads conventional

135 x 5
245 x 3
335 x 1
445 x 1
535 x 1 Inzer Fusion suit bottom
610 x 1, staps up ( I wanted a double) Barely got 1!

610 off mats full gear 4 inches off floor x 2reps

Back and aux work however went well and strong, I think I finally pulled my head out of my butt after pulling terrible.

Bent rows
245 x 8
275 x 8
305 x 6
325 x 6

CG LAT PULLS
205 X 12
230 10
255 X 8
280 X 8

GHR 3 x 12 with mini band behind neck for tension
Hyper Ext BW 3 X 15

Bi's
Hammer curls
55 lb db x 12
70 lb db x 8
75 lb db x 8
Alternate supinated single arm curls
30 lb db 3 x 25 reps

J Stottlemire
06-28-2012, 10:57 AM
Speed benches at 40 % projected back today
9 x 3 with 3 GRIPS 195lbs

Flat bench Dumbell work
100 x12
110 x 10
120 x 8
140 x 7

DB Side raises
30lb 3 x 12
Rear delt banded pull aparts monster mini 3 X 35

Triceps
V- Bar pressdown 150 3 x 20 reps
Banded skull crusher ext (orange) light band 3 x 25 reps

J Stottlemire
07-02-2012, 11:20 AM
I did a ton of volume training for the Last Man Standing comp July 28, TODAY will be last day of high volume, My pecs were cramping and triceps crushed by the work outs end.
Benches raw
135 x 8
225 x 8
315 x 5
415 x 2
Single Ply Rage X size 48
495 X 1 near touch
550 X 1 TOUCH with commands
Add SDP size 52
635 X 2 Floated weight
670 x 2 Floated weight
705 x 1 I wasnt tight and my set up was off,I only took it to about a 3brd at best and I pressed, Pecs begin to cramp
565 X 3 as close to touching as possible
605 x 1 (near) full range easy and that was it for the benches
FLY WORK with a monster mini 3 x 50 reps
then rubbed each pec down with DMSO

Triceps work
V-bar pressdown 3 x 15 with 150 lbs
Rope skull crushers 3 x 15 with 110 lbs

J Stottlemire
07-04-2012, 03:31 PM
Deads from rack just below knees
245 x 3
335 x 2
535 x 1
605 x 1
645 x 1
675 x 1
705 x 1

Lat Pulls
230 x 10
255 x 8
290 x 8
325 x 6

Shrugs BB
445 X 8
495 X 8
535 X 8
585 X 8

One arm db rows
110lbs 3sets x25

J Stottlemire
07-08-2012, 06:07 PM
I made it down to work with my mentor and Coach today as it had been a while for me with some things I have had going on in life, Gene got me back on track with my multi ply SDP and corrected my "muscling" of weights and using my old single ply style, he coached me up and worked with me to use more bar speed and let the shirt "catch" the weight more for me. I did tons of volume and reps with moderate weight!
Raw
140x 8
230 x 8
320 x 6
370 x 1
420 x 1
Added single ply Rage X size 48
500 x 1
550 x 2 touches
Added SDP
I floated all weights but one set and intially had my shirt too "jacked"
610 x 3 floated all
650 x 2 2brd
620 x 3 all floated to near a 1-1.5 brd
550 x 5 all floated
590 x 3 last 2 were near touches
550 x 2 one close to touch and one full range with a touch
I was very happy to know I could touch a weight as light as 550 in a multiply with speed on way down and back of shirt open with no velcro tension.

Banded triceps work with average band
3 x 15 reps
After this we had a nice big team BBQ and a great time, a little post 4TH OF July celebration. I learned today I def gotta get myself back down with Gene, and bench in my SDP and back on track, I have one more week to train heavy with Gene and to battle with the great lifters at the Last Man Standing meet. It's gonna be a blast and I really look forward this meet it's a real battle and fun.

J Stottlemire
07-11-2012, 10:49 AM
I have rotated my training days around a little with me training for the Last Man Standing Comp. Today was heavy 3 brd lock work, some chest hypertrophy,shoulder, and grip work.

Bench raw 3 brd
135x 8
245 x 8
335 x 3
425 x 3
add SDP
515 X 3
605 X 3
695 X 1 super fast
745 X 1, WRIST WAS ALIL COCKED when taking weight long pause on brd and a goofy rep, weight felt light in hands though.

Incline dumbells
85lbs 2x 25, 1 X 18

Kettle bell side raises 25lb 3 x 15
Rear delt band pull apart monster mini 3 x 35

Forearm work reverse curls bb 45 lbs 3 x 25
Wrist curls 45lbs 3 x 25
Captain of Crush #2- 3 sets each hand for holds with crusher fully closed, held set till grip gave out.

J Stottlemire
07-13-2012, 10:50 AM
Low rack pulls raw about 4 inches below knees
245 x 3
335 x 2
445 x 1
535 x 1
605 x 1
675 x 1
GHR body weight 4 x 10

Bent rows
225 X 8
270 X 8
370 X 5

DB Shrugs
110x 15
130 x 12
150 x 12
150 x 12

Face pulls 150lbs 3 x 25

Abs on GHR machine 3 x 25

J Stottlemire
07-14-2012, 11:12 AM
I have missed legs for a few weeks straight shamefully, trying to work as much as possible and incorporating a personal life, along with being just being downright lazy. How's that for candid.

Legs low box squat raw with yoke bar
90 x 10
180 x 10
270x 10
360 x 5
450 x 5
500 x 3

Leg extentions
160lbs 3 x 25

Legs curls
120lbs 4 x 20

Reverse hyper
135 LBS 4 X 25

Coke
07-16-2012, 12:42 PM
Superior low box squat triples with 500, especially after missing leg work the past few weeks.

J Stottlemire
07-17-2012, 06:16 PM
I worked with Gene Rychlak in my phenom on this day of max effort bench. It was embarrassing to say the least.
RAW
140 X 10
230 X 8
320 X 6
370 X 2
430 X 1
SHIRT SINGLE PLY Rage x
500 x 1
550 x 1 touch long pause about 5 seconds
MULTI PLY SDP
590 X 2 Floated no touch
640 x 2 near touches
680 x 1 missed and honestly wasnt close nothing there at all strength wise
625 x miss groved and just felt beat, Gene shut me down and said I needed rest.

Inclines BB
225LBS 1 X 15 reps
300LBS 3 X 5 reps

I was off and weak but looking at my log this was my third straight day of ME excercises and my weight was down 204 Sunday morning. I'm taking a few days to ice, heal, see chiro and re vitalize.

J Stottlemire
07-19-2012, 01:29 PM
I have a bench a meet next weekend so I have started to back training down todays back work was very basic.

Deads from 2.5 inches of mats
245 x 3
335 x 3
425 x 3
515 x 2
605 for 5 sets of singles

Single arm dumbell rows
100lbs 3 x 15reps
Lats pulls
240lbs 4 x 15reps

J Stottlemire
07-20-2012, 01:16 PM
Bench raw
135 x 8
225 x 6
315 x 5
365 x 1
405 x 1
shirt single ply Rage X
500 X 2
550 X 1 FAST AND EASY
Added multi SDP
605 NO TOUCH
605 NO TOUCH
I threw a fit aggravated by nagging forearm pain and took the shirt off.
back to raw
315 x 5
365 x 3
405 x 3
I then did flies into a dumbell press for 3 sets, 15 reps of fly then directly into a flat db press for 15 reps with 60lbs db for 3 x 30 reps

Triceps
Single arm over head Kettlebell ext 35lbs 3 x 15
Rope pressdowns 110lbs 3 x 15 reps
Single arm triceps cable pressdown 70lbs 3 x 15

J Stottlemire
07-27-2012, 07:15 AM
I have been resting, recoverIng and healing since my last work out, in hopes of being able to dig deep and perform my best on July 28TH at RPS PA State Championships for the Last Man Standing pro bench press meet afterwards. Special thanks to Gene Rychlak, my teams at Southside Iron Underground, and VIP, Chris Mason, and my Sponsor Rhino Power Gear.

J Stottlemire
07-29-2012, 06:39 AM
I had a great time with a collection of legendary lifters and some of todays greats, All humble, humorous, yet intense.The line up was epic with Rob Luyando, Vinny D, Travis Bell, Tone Barbaccio, Tee Tee McCray, Gene Rychlak Jr, Brandon Lilly, Tim Hensley, Jeff Johnston ( I hope I spelled these right) The heavyweight winner was Vinny D, with a 850lbs Bench press, Luyando also hit 850 but was heavier therefore Vinny D winning on bw , lightweight winner was Tim Hensley with a 675 at 198. Bar for heavies started at 700 pounds with 50 pound jumps per round, LW lifters started at 550 with 25lbs jumps per round. Here is how my day went.

WARMS UP RAW
135 X 8
225X 8
315 X 3
425 X 1

Added Single ply Inzer Rage X
515 1 brd

Took the platform
550 x 1 smoke show
575 x 1 smoke show
Added Inzer SDP
600 x 1 hard to touch but easy lift
625 x 1 smoke show
650 x 1 jacked shirt a little, I didnt have enough weight for the jack but touched and got the lift no problem.
675 x 1, steady and very smooth but called for butt movement :( video doesnt really show it but I trust judges call.
675 X 0 A retake to remain in the meet due to LMS format I touched a little low and had spotters take weight, I was out. I was happy with performance through injuries and recent shirt struggles.
This meet was a confidence builder to take this many attempts and still hit big weights 700 pounds plus is so close I can taste it, but it's time for a layoff from the platform, I have competed 5 times since December but my return will be memorable I am sure.

Coke
07-29-2012, 12:02 PM
That's awesome Josh, you are among the elite but really just warming up!

J Stottlemire
07-29-2012, 02:28 PM
That's awesome Josh, you are among the elite but really just warming up!

Thanks so much for the kind words, it was a great day for the powerlifting world!

J Stottlemire
07-30-2012, 09:45 AM
Flat bench
135 x 15 reps
225 3 x 10 reps

incline dbs 50lbs 3 x 20 reps
Flys with micro mini band 3 x 50 reps

Triceps
Cable tricep ext Pressdowns 70 lbs 3 x 25 reps
Skull crushers with monster minis 3x 50 reps
Push ups 3 x 50 reps
Sit ups on ghr 3 x 25 reps

t gale
07-30-2012, 01:50 PM
Benching already, you're a sick son of a B@@@@!

J Stottlemire
07-30-2012, 02:09 PM
Benching already, you're a sick son of a B@@@@!

Mr. Gale thanks for the great handoffs and help I am sorry I didnt give you the credit you derserved each handoff was great thanks a million, I went back in to get some blood in tris and chest to actively recover, I have a 700 pound bench press barrier to break by years end so no rest for the wicked ya know!

J Stottlemire
08-03-2012, 05:56 AM
After LMS comp I am back at it training all three lifst and not losing sight of my full meet goal of 2100 pounds plus total in the next 6 month

Deadlifts RAW from 2 1/4 deficit
135 x 3
245 x 2
335 x 1
425 x 1
515 x 1
585 x 1 (PR)

BB SHRUGS
245 X 10
335 X 8
425 X 8
475 X 8

Wide grip lat pulls palms facing in
205 x 4 x 12
Rear delt band pull aparts
Monster mini 3 x 35

Biceps
Hammer curls 50lbs db 3 x15

Cable curls vbar
110 x 12
130 x 12
150vx 12

Supinated alt db curls 40 lbs 3 x 12

Coke
08-03-2012, 10:23 AM
Very nice man, liking that effort.

J Stottlemire
08-08-2012, 10:26 AM
Squats off box
145 x 5
255 x 5
345 x 5
455 x 1
added metal ace briefs. 545 x 1
635 x 4 sets of 1
655 x 1
Hypers bodyweight
4 x 15
Sit ups on GHR
4 x 25
Leg Curls
125lbs 3 x 15
Leg ext
145lbs 3 x 15

J Stottlemire
08-08-2012, 10:31 AM
Raw bench
135 x 10
225 x 10
315 x 4
365 x 1
405 x 1
405 x 2 paused
335 x 8
365 x 5 paused

Incline db
90 x 15
100 x 15
100 x 15

Calves
Standing calves 4 x 15 300lbs
Calves on leg press sled 4 x 35 230 lbs

J Stottlemire
08-08-2012, 10:37 AM
Deads from floor with 140 lbs of chains
135 X 3
225 X 1
315 X 1
405 X 1
495 X 1 RAW pr with chains
585 X 0 single ply Inzer Fusion
545 X 1 single ply Inzer Fusion

Lat pulls
200 4 x 12
Reverse Hyper
135 x 15
185 x 12
185 x 12

DB Shrugs 100lbs 3 x 35

Facepulls
110lbs 3 x 15

Coke
08-09-2012, 05:35 PM
Them are ridiculous shrugs, doing killer work in general.

J Stottlemire
08-10-2012, 03:27 PM
Thanks Coke, just tryin to improve on all my power movements even shrugs.

J Stottlemire
08-10-2012, 03:34 PM
Squats off low box for the following sets Raw
145 x 3
245 x 3
335 x 1
445 x 1
Added briefs
565 a little high
ADD Leviathan bottoms no straps
635 x 1 high
675 x 1 high
705 x 2 still a little high
705 x 1 tried to commit to hit depth, just wasn't enough weight on the bar still high, all weights were fast. I am easing back into squatting heavy.
Removed Leviathan
145 bar weight 180lbs band tension off low box 1 x5 reps
260 bar weight 180lbs band tension off low box again 5 set of 3 reps for speed work

LEG EXT 145lbs 3 x 15
LEG CURLS 125lbs 3 x 15

J Stottlemire
08-13-2012, 09:49 AM
Raw bench
135 x 8
225 x 6
315 x 4
385 x 1 long pause
415 x 2 smoked the first one a little out of grove on second but finished it
Add slingshot
445 X 1
480 X 1

Incline dumbells
120 x 6
130 x 6
140 x 5

Skull crushers east curl bar
105 x 12
125 x 12
145 x 12

Back
bw pull ups
3 x 12 reps

Lat pulls palms in, wide grip

205 3 x 12
I planned on some shirt work in multiply rage x today but I just couldn't seem to get it on today so I scrapped the idea.

Coke
08-13-2012, 05:44 PM
Props overall, clearly in a good place man.

J Stottlemire
08-17-2012, 11:29 AM
http://www.youtube.com/watch?v=MV2y10Kccpk&sns=fb
DEADS from 1.5 inches off floor all singles
135,335,445,535,605,665, 700 miss at top, 645,645,645

Good Mornings
180 3 x 10
GHR ABS BW only
3 x 15

J Stottlemire
08-17-2012, 11:35 AM
All squats today "raw"

145 x 5
235 x 5
325 x 5
415 x 8
Add monster mini reverse band
505 x 3
575 x 3
615 x 1
645 x 1 I cutt it high being a "sissy"!

Yoke bar squats "low box"
270 3 x 10

Stiff legs BB 185 3 X 10 REPS

Glute ham raise
140 lbs 3 x 12

GHR ABS Body weight
3 x 15

J Stottlemire
08-20-2012, 10:27 AM
135 x 8
225 x 8
315 x 3
385 x 2
415 x 1
435 x 1 paused and smoked
add sling shot
475 x 1
485 x 1

Incline BB
225 X 8
280 X 8
295 X 3
315 X 3

Tate presses
55, 60, 65, 70 4 x 8

Tricep pressdowns
150 3 x 25

KB side raises

25lbs 3 x 20

Coke
08-20-2012, 11:07 AM
Looking on point across the board Josh!

J Stottlemire
08-22-2012, 10:09 AM
Deads from 2 inches below knees, all singles

245,445,535,625,695 (pr)

Shrugs

315,405,495,565 all for 10 reps

Barbell rows

135 x 10
225 x 10
275 x 6
315 x 6
I have a home gym at my house, I have been doing aux work there alot but not logging. For example tonight I will do a pm session of hammer curls, alternate dumbell curls, and a preacher curl type movement.

Brian C
08-22-2012, 07:53 PM
Nice day buddy. Strong ass racks.

J Stottlemire
08-24-2012, 10:57 AM
Squats
145 x 10
245 x 5
335 x 3
add briefs
445 x 2
535 x 2
add leviathan
635 x 1
725 x 1
765 x 1 high
765 x 1 just alil high
Form work
635 x 1 deep
635 x 1 deep

RDLS
225 X 8
275 X 10
275 X 8
275 X 8

Hypers
3 x 15

Abs on GHR
2X 15
635 x 1 deep

muscle_g
08-24-2012, 01:55 PM
Looking strong!!!

RobmoriRB
08-24-2012, 01:57 PM
its still a solid session, keep it up your form will come also as you keep it inform and good luck on breaking Pr's

J Stottlemire
08-26-2012, 01:25 AM
Looking strong!!!

Thanks man just looking to improve and to hit a nice total, and I believe its possible to hit prs in my next full meet across the board

J Stottlemire
08-27-2012, 10:30 AM
I came into todays work out fired up, but was sick as a dog all last night and vomiting all night. So what happened? A absolute PRfest for me. Gotta be mentally tough!:strong:

Bench raw
135 x 10
225 x 8
315 x 6
385 x 5 (Pr for reps)
https://www.youtube.com/watch?v=diuUfaMPT5w&feature=youtube_gdata_player
Added Inzer SDP
ALL 3 brd work
515 x 3
605 x 1
695 x 1
750 x1 with a pause on the brd! (Pr for any brd)

Incline dbs
100lbs 3 x 15 reps

Coke
08-27-2012, 11:28 AM
Dayum, great day on the bench!

J Stottlemire
08-27-2012, 01:30 PM
Dayum, great day on the bench!

Thanks man slow and steady progress.

breed
08-27-2012, 05:56 PM
Sick day in the gym today. Some big lifting is always fun.

J Stottlemire
08-28-2012, 09:18 AM
Sick day in the gym today. Some big lifting is always fun.

THANKS Brian, a lot of it is the gym "VIP"and atmosphere, and us switching our days in order to help has been benefitial as well.

J Stottlemire
08-29-2012, 10:59 AM
http://www.youtube.com/watch?v=mf2vkWM2Q3w&list=UUIZBns4paP-v-qLCX6zZSfg&index=1&feature=plcp
Deadlifts from a 2 deficit
245 x 1
335 x 1
445 x 1
added single ply briefs and suit Inzer fusion
525 x 1
605 x 1
635 x missed at top
535 x 2

Good Mornings

190 X 5
240 X 5
270 X 5

GHR
3 X 8 BW

Reverse Hyper 135 lbs 3 x 15

Abs
3 X 15

J Stottlemire
08-30-2012, 09:34 AM
Speed benches
8 sets, 3 grips, close,medium, wide
190LBS BAND tension with shortened light band, and monster mini. 50 bar weight 240 total weight
8 x 3

DB Shoulder Press
70 x 15
80 x 15
90 x 12
100 x 12

KB side raises 15lbs, front raises 25 lbs, and rear band pull parts with monster mini 3 set per 15 reps

Tris
Incline bench single arm kettle bell skull crushers
35 lbs 3 x 15

Greanade ball pressdown 100 lbs 3 x 35

J Stottlemire
08-30-2012, 01:57 PM
I forgot to mention I got to train with the legendary Brian C today :)

Coke
08-31-2012, 10:31 AM
I forgot to mention I got to train with the legendary Brian C today :)

How awesome, we should all be so lucky, lol.

J Stottlemire
08-31-2012, 11:42 AM
I was basically shot today cut work out short time to deload!

145 x 5
245 x 5
335 x 4
add briefs
445 x 1
add suit bottom
545 x 1
635 x 1
655 x 1
655 x 1
655 x 1

called it a day, no sleep and body beat!

J Stottlemire
09-05-2012, 10:48 AM
Bench deload in single ply
135 x 8
225 x 5
315 x 1
405 x 1
Add single ply shirt Rage X
225 touch x 1
500 touch x 1
550 touch x 1
605 touch x 1

close grip raw 2 brd bench press
315 x 3
365 x 3
395 x 3

J Stottlemire
09-07-2012, 11:21 AM
Squats with SSB only
4 x 15

BB ROWS 135,185,225,225 X 15 REPS

BW Close grip pull ups
4 x 10 reps

Lat pulls 205lbs wide grip
4 x 12

This week was a much needed deload week for me, I have been fighting a cold and very beat up. Next week start meet prep for RPS Christmas Carnage meet.

J Stottlemire
09-10-2012, 10:42 AM
I was beat today so it was a mental challenge but I completed my sets and hit a little extra sets to push myself mentally

RAW
135 X 8
225 X 5
315 X 5
405 X 5

ADDED SHIRT Inzer SDP
2-BRD
465 x 3
500 x 3

1-BRD
535 X 3

Floated weight to about a 1 brd
570 X 3 TRIED TO TOUCH was unable
605 X 2 TRIED TO TOUCH was unable

Raw close grip full range
385 smoke show
415 smoke show

Micro mini banded tri ext
75 reps

J Stottlemire
09-15-2012, 01:25 PM
Crazy week ,started with a bad cold, then car broke down and I'm waiting for part to arrive,then I was bit by something and was hospitalized, to have infection from the bite in my tricep lanced and packed. I was given some pain meds and a 10 day course of antibiotics,Hope to return to gym late next week. Then it will business as usual.

Brian C
09-15-2012, 01:45 PM
Shit dude, hope everything is ok. Was wondering wher youve been.

J Stottlemire
09-15-2012, 08:36 PM
Thanks Brian yeah unfortunate things happened. I guess it gives joints and tendens a rest. It's going to shorten my training cycle. But lifes tough. Fortunately I'm tougher :)

Coke
09-16-2012, 08:36 AM
It is what it is man, good deal on being resilient - only the strong survive, lol.

J Stottlemire
09-28-2012, 09:21 AM
I was able to train with my buddies today thankfully, before I move next week, it's been a personal struggle in the past few weeks for me. I am however happy to be back training. I realized today I definately dont have much interest in being a full meet guy. I hate squatting heavy and all the gear and trying to hit depth. I will prob keep with push/pull. Again like I said my mental state is not the best right now. With that said, here was my training for the day.

RAW all squat to low 12 inch box
145 X 10
235 X 10
325 X 5
SINGLE PLY BRIEFS
415 X 2
SUIT bottoms single ply very loose suit, little to no support
505 x 1
505 x 3
505 x 2
briefs only long pause box squats
415 3 sets of 3

Reverse Hyper
185 4 sets of 12

Sit ups on GHR
4 X 15

J Stottlemire
10-01-2012, 06:30 PM
I pulled today with a fat bar on deads and it was a smooth until i hit the heavy weight
135 x 5
225 x 5
315 x 3
405 x 1
495 x 3
585 x 0 I could not hold the bar till lockout although the weight was easy, embarassing!

BB Row
225 X 10
245 X 10
275 X 10
275 X 10

Lat pulls
200 x 12
240 x 10
260 x 10

low rows
205 x 15
205 x 15
295 x 8
295 x 8

Bis
Incline bench barbell hammer curls with db
40 x 12
45 x 12
45 x 12
50 x 8

Supinated dumbell curls on incline bench

40lbs db for 3 sets of 10

J Stottlemire
10-03-2012, 08:35 PM
Benching full range raw
145 x 8
235 x 8
325 x 6
375 x 3

Added SDP
ALL 3 BRD WORK lock outs
505 X 3
595 X 3
645 X 3
675 X 3
705 X 1

Incline DB press
90lbs 3 x 15

Skull crushers ez curl bar
115 4 sets of 12

Tates
50lbs db 3 x 15

Tri pressdowns
4 sets 90 x 15

J Stottlemire
10-07-2012, 07:08 PM
Bench raw
145 x 10
235 x 8
325 x 5
395 x 1

Added Inzer SDP
ALL floated
505 x 3
615 x 3
635 x 3
665 x 2 missed on the third at lock out

Today in the shirt I was near a 1 or 1.5 brd on last few sets, my shirt wasn't on real well today and not alot of pop. I managed a solid day however.

Raw rack lockouts from 3brd pin setting
245 x 5
325 x 5
435 x 5
485 x 1

Incline DB work
100lbs dumbell 2 sets of 15

Triceps pressdowns
140lbs 3 x 15 reps

J Stottlemire
10-13-2012, 02:59 PM
I had a really off dday and switched to a smaller shirt today, I have plenty of time to dial it in.

Raw bench
140 x 15
250 x 8
335 x 5
385 x 3

52 SDP
ALL Floated
525 x 3
570 x 2
610 x 1
switched shirt to a SDP 50
I let all weights float
520 X 5
610 X 5
530 X 6

Raw rack lockouts
225 x 5
315 x 5
405 x 5
455 x 5
495 x 3
545 x 1

Cable crossovers
100lbs 3 sets of 20 reps

J Stottlemire
10-15-2012, 08:09 PM
Deadlifts raw out of rack 3 inches below knees
140 X 5
320 X 3
410 X 3
500 X 3
590 X 2
640 X 1

Lat pulls
200 x 15
220 x 10
240 x 8

Low pulls
205 x 2
295 x 10
365 x 10

Shrugs db
100 x 15
110 x 15
110 x 15

Biceps

Hammer Curls on preacher bench
35 x 12
45 x 12
45 x 10

Alt dbs curls supinated
30lbs x 20
35lbs x 12
40 lbs x 10

Brian C
10-16-2012, 09:40 AM
Training looking good buddy. Glad things are going good for you.
Im on the hunt for a 50/52 SDP if you come across one. I need a new shirt.

J Stottlemire
10-16-2012, 07:53 PM
I may kick ya mine Brian I am going to a 48 chest with 50 sleeves I believe.

J Stottlemire
10-16-2012, 07:58 PM
Bench raw close grip
135 x 10
135 x 15
225 x 33

Shoulder presses
DB work
80 x 15
90 x 15
100 x 6

Side laterals
25lbs 4 x 15 reps

Triceps
Rope pressdown
75lbs 3 x 20 reps

Single arm db over head ext
35lbs 4 x 12 reps

http://www.youtube.com/watch?v=hRv_sCyxTg4&list=UUIZBns4paP-v-qLCX6zZSfg&index=1&feature=plcp

Brian C
10-17-2012, 11:54 AM
Thanks Josh. Let me know if you want to get rid of it.

J Stottlemire
10-20-2012, 03:51 PM
Bench raw
145 x 8
255 x 5
345 x 3
405 x 1
add new SDP
5O5 X 1 2BRD
615 X 1 1 BRD
665 full range, missed it
615 x 2 full range strong clean nice reps
I called it a day after this

J Stottlemire
10-22-2012, 05:32 PM
BW Pull ups
4 set of 12

Palms in lat pulls
160 x 12
180 x 12
200 x 12

Low pulls
205 x 12
250 x 12
250 x 12

Biceps
Hammer curls
45 x 12
50 x 12
60 x 10

Preacher curls with dbs
35lbs db 4 x 15

J Stottlemire
10-24-2012, 03:17 PM
Shoulders

DB presses
50lb 4 x 25

Side raises
20lb 4 x 15

Rear raises
130lbs 4 x 15

Triceps
Skull crushers with straight bar
115LBS 4x 12

Tate presses
45lbs db 4 x 10

Rope Pressdowns
75 lbs 4 x 15

J Stottlemire
10-28-2012, 10:33 AM
Bench press raw
Bar x 10
140 x 10
250 x 8
340 x 6
435 x 2
add SDP
ALL FLOATED
520 X 2
580 X 2
630 X 2 both right at touch and a full range
655 x 1 off 2 brd
705 x 1 off 3 brd

pec dec
150 lbs 4 x 20 reps

Coke
10-28-2012, 11:02 AM
You are an incredible bencher Josh, Damn!!

J Stottlemire
10-28-2012, 07:57 PM
You are an incredible bencher Josh, Damn!!

Thanks Coke, I really need a offseason. Thanks you tons, I really wanna improve

J Stottlemire
11-03-2012, 03:08 PM
Today was my last heavy bench session before IPA Nats on Nov 18, I felt good fast and strong on most lifts, with technique only being off on one attempt.
Bench Raw
140 x 8
230 x 8
300 x 3
340 x 3
400 x 1
add SDP

No brds all floated or attempted to touch
525 x 2
610 near touch
640 near touch
680 touch and it flew up but my technique was off and I pushed into racks not keeping elbows behind bar.
710 X 1 OFF TWO BRD a tough rep but clean and my feet was sliding on concrete floor today so I was happy to hit these weights without true leg drive

Incline db press
70lbs 3 x 20

Pec Dec
130lbs 2 x 15 reps

Tris
Rope pressdowns
70lbs 3 x 20

Plan for the meet will be a 640 opener with a 675 second attempt then go from there. Hoping to get my shot after 675 to join to 700 pound club.

Brian C
11-04-2012, 09:55 AM
Benching look good bro! Look forward to the meet

J Stottlemire
11-04-2012, 03:26 PM
Thanks Brian I have some confidence going into this meet, that I may hit a respectable bench.

J Stottlemire
11-06-2012, 03:38 PM
Shrugs on trap bar
2 plates x 15
3 plates x 15
4 plates x 12
4 plates and 25s x 8

Supinated grip lats pulls
220 x 15
240 3 x 15 reps

Low pulls
205 x 12
295 x 12
385 x 12
435 x 10

Biceps

Hammer Curls
45lbs db 4 x 15

Concentration curls
30lbs db 4 x 15

Abs
inverted sit ups
4 x 15

J Stottlemire
11-08-2012, 06:29 PM
Just a short memoir, of the past few weeks and of this training cycle. I moved to a new place OCT 1, My good friend really helped me get some things in perspective that i needed to. I found a job pretty quickly,eating better than ever and training with a great team in METAL MILITIA, I had only a short training cycle to do this meet but have confidence going into this meet that I have not had for a meet in a few years (Thanks Jeff Mcvicar for believing in me). I also have my body weight up to its highest point since early 2011. I will be hitting my opener for bench this Saturday and then resting till game day. Thanks to all my friends and sponsors Iron Rebel Power Gear, Chris Mason from ALN and wannabebig.com and my teammates at VIP and Metal Militia.

J Stottlemire
11-10-2012, 01:59 PM
I did my bench press opener for IPA Nationals next Sunday Nov 18
RAW WARM UPS
140 X 10
250 X 8
340 X 2
410 X 1

ADD INZER SDP
http://www.youtube.com/watch?v=gUFylIhwo9s&list=UUIZBns4paP-v-qLCX6zZSfg&index=1&feature=plcp
520 X 2
610 X 1
640 X 1 FULL RANGE

J Stottlemire
11-13-2012, 06:34 PM
Lat pulls
200lbs 4 x 15

Low rows
205 4 x 15

DB SHRUGS
120LBS 4 X 15

Bis
Hammer curls
4 x 15

Alternate supinated db curls
45lbs 4 x 12

Straight bar curls
45 lbs 3 x 25

ABS

4 X 15 BW

J Stottlemire
11-19-2012, 03:31 PM
I weighed in for Nationals at my heaviest "weigh in" weight ever at 218 pounds. I felt rested and well. Very confident it would be a good day for me.
Warm ups went as follow
135 x 10
225 x 8
315 x 3
405 x 1
added shirt INZER SDP size 50
"wow" I knew I was heavy shirt was very tight
550 I let float
610 I let float and It was much further away from touching than I liked but I was sticking with my game plan.

I took the platform for my opener at 640. It was difficult to touch but a very easy press. My biceps were cramping like crazy however and I removed my shirt between 1st and 2nd attempt.
Next up 675 (PR) my planned second attempt, it touched much easier and flew up 3 whites.
I called for 700 and I was pretty sure this was the day for it. I took handout, the weight felt great I flew down with it and paused quite some time, but no press command, so I pulled it in deeper and heard "PRESS" as I went to reverse the lift where I pulled the bar deeper into my torso I didnt have my wrist behind it and missed the lift as the weight rolled forward.I was disappointed to say the least.
A pr is a pr however and the monkey of 700 will soon be off my back. I was very happy and proud of my team "Metal Miltia Mason Dixon Chapter" as each and every one of us hit prs.
I wanna thank Chris Mason for the help with supplementation, the IPA for a great meet, and all my friends who helped me through out. Thanks and god bless!
http://www.youtube.com/watch?v=6FkIG5WPbLI&list=UUIZBns4paP-v-qLCX6zZSfg&index=1&feature=plcp

muscle_g
11-19-2012, 03:43 PM
Great job Josh!!

J Stottlemire
11-20-2012, 10:19 AM
LEG CURLS 130 LBS 4 X 15
LEG EXT 145 LBS 4 X 15
SEATED LEG PRESS 350LBS 4 X 25

ABS
4 X 15 90 degree angle
ROMAN CHAIR
4 X 25

Stretching and moblility work ( yes you reead that right) :)

J Stottlemire
11-21-2012, 04:25 PM
Military presses
100 x 15
190 x 10
260 x 10
300 x 10
320 x 8

Shoulder press on machine "palms facing in"
155 x 10
185 x 10
200 x 10

REAR delt raises on pec dec
160lbs 4 x 15

Band side delt raises
4 x 12

tris ext
75 lbs 4 x 25

abs
situps 3 x 25
roman chair
3 x 15

J Stottlemire
11-24-2012, 05:46 PM
Flat Bench close grip
135 x 10
225 x 10
315 x 5
350 x 5 x 5 all slow and controlled paused reps

cable flies
120lbs 4 x 15

pec dec
130lbs 3 x 15

rack lockouts raw from 2 brd height
315 x 5
365 x 5
445 x 3

tri ext with v bar
160lbs 4 x 15

Forearms
reverse curlls with straight bar 4 x 15
behind the back wrist curls with straight bar 4 x 15

SMOKED!

J Stottlemire
11-28-2012, 02:43 PM
Lat pulls with palms in grip
160 x 12
200 x 12
240 x 12
260 x 8

Low pulls
195 x 12
285 x 10
375 x 8

Seated rows on cables

150lbs 3 x 10

low back exts weighted
145lbs 3 x 25 reps

Abs 90 degree sit ups
3 x 15

Roman Chair
3 x 15

J Stottlemire
12-02-2012, 05:58 PM
Rough day raw on bench as I had no one to lift off to me and was on my own
135 x 8
225 x 6
315 x 3
365 x 5
365 x 5
365 x 3
375 x 3
315 x 8

Incline BB
135 x 10
225 x8
225 x 10
225 x10
135 x 30

DB flies
50lbs 3 x 12

tricep work
skull crushers on incline bench with cables
95 x15
120 x 15
130 x 12

Single arm db overhead ext
35lbs 3 x 15

single arm tris pressdowns
40 3 x 15

J Stottlemire
12-08-2012, 04:51 PM
I moved back to WV THIS WEEK, I had little to no time to train and got this small work out in friday at my old high school.

Shoulder presses
140 x 15
180 x 12
210 x 10
230 x 8

DB shoulder presses
70lbs (biggest dumbell HS gym has) 3 x15

ARMS
BIS
hammer curl
60lbs 3x 15

Preacher curl db
40lbs 3 x 12

tris
skull crushers
95 x 12
135 3 x 12
rope pressdowns
70lbs 3 x 12
single arm db ext
35lbs 3 x 12

J Stottlemire
12-27-2012, 06:17 AM
I have only hit the gym once or twice since my IPA meet Nov. 18, giving my body a little time to heal and I moved back to my home state WV, I was able to enjoy my birthday and Christmas with family and friends I have not seen in nearly a year, so I am in a good place and very happy about that. I also got a little mental break from 6 comps in the past 11 months and I felt that was just as much needed. In this time I have decided and set these goals.... I will train all my squats and deads raw the next 6-8 weeks and actually get back to these movements, I had gotten away from them training for bench only meets, I will also train raw mainly on bench and ocassionally put on my bench shirt the next few months so that I am able to handle overload and big weights. My goals for 2013 are simple I want to pull over 700 pounds and at the very least break into the 700 pound bench club my very first meet back.I have been chasing this for nearly a year now :( My goals for full meet have changed, if even EXIST anymore, back here I have no access to a mono lift, so I will stay with what I know best benching, and continue to pull deads in meets, I have always traveled to have a group of guys to bench with and that will remain the same, and my budget will only allow me to do this once a week, and benching is my bread and butter. So I will put the numbers in TEXT as far as goals next year, numbers wise 700 pound plus pull and 755 pound bench press and a move up to 220 pounds weight class full time.

J Stottlemire
12-27-2012, 06:22 AM
Lat pulls
160 x 20
200 x 12
230 x 10
250 x 10

Tbar row
135 x 10
180 x 10
205 x 10
160 x 20

Face pulls
95 x 15
110 x 15
130 x 15

biceps
concentration curls
40 x 12
45 x 12
40 x 20

hammer curls
40 x 12
45 x 12
60 x 8

I had to leave for work a quick simple workout

Brian C
12-27-2012, 06:07 PM
I look forward to the upcoming year and you hitting your goals buddy. Glad to hear your in a good place.

J Stottlemire
01-01-2013, 05:47 PM
DB shoulder press
70 x 15
85 x 12
95 x 12
110 x 15

side raises on machine
85lbs 4 x 12

Rear raises on pec deck
100 4 x 12

triceps
over head cable ext.
75 x 20
95 x 20
115 x 15

db Kick backs
25lb 3 x 12

rope press downs
85 x 20
95 x 15
115 x 15

J Stottlemire
01-03-2013, 06:42 PM
135 x 19
225 x 10
315 x 5
365 x 3
405 x 2
425 x 4 :)

Hammer strength incline
225 x 10
315 x 12
405 x 10
405 x 9
225 x 35

Pec Dec
100 x12
120 x 12
120 x 12

J Stottlemire
01-08-2013, 09:08 AM
First leg training day in quite sometime
WARMS UPS
leg ext 80lbs x 20reps
leg curls 70lbs x 20

Leg press 500lbs 6 x 25
BB squats 135 lbs 6 x 15

calves
seated calve raises
125 x 20
170 x 15
240 x 10

donkey raises
380lbs 4 x 15

abs weighted crunches on machine
140lbs 4 x 35

arm work
biceps 90 angle machine pull curl
35lbs x 15
40lbs x 15
45lbs x 15

tricep over head cable ext
75lbs x 20
85lbs x 15
90lbs x 15

J Stottlemire
01-08-2013, 09:21 AM
deadlifts
140 x 5
230 x 5
320 x 5
410 x 3
500 x 3
520 x 3
545 x 3

lat pull
180lbs x 15
230lbs 3 sets of 12

tbar rows
135lbs 5 sets of 15

J Stottlemire
01-10-2013, 07:07 PM
raw
135 x 10
225 x 10
315 x 3
405 x 1
added single ply rage x to feel some weight
500 x 3
545 x 3
500 x 6

dropped shirt went with ram

385 x 3
415 x 3
440 x 3
finished raw work then
225 x 25
135 x 50

pec dec 100lbs 4 x 12reps

J Stottlemire
01-15-2013, 09:15 AM
front squats
135 x 10
185 x 10
225 x 5
275 x 5
315 x 5

leg press
750 x 15
860 x 15
1040 x 12
1130 x 10

hamstring curls 80lbs 4 sets of 15

donkey calf raises 400lbs 6 sets of 12

J Stottlemire
01-15-2013, 09:22 AM
I added my Phenom into my training today first day bAck in it since mid Novemeber, NO SPOTTERS and crappy gym bench wasnt a real pretty deal so I canned it with shirt work early.

RAW
135 X 10
225 X 5
315 X 1
405 X1
ADD SDP I floated every attempt and nothing was even ball park of touching and at best 3 board area, just didnt have shirt on good or seated well.
495 x 5
585 x 3
635 x 2
655 x 1 after this I just took SHIRT off

bench with slingshot paused reps
405 x 5
445 x 3
465 x 1

raw "long" pause triples, with 3 second pauses at chest
315 x 5
335 x 5
355 x 3

Incline barbell work
225lbs 3 sets of 10reps
135lbs one set of burnout 42 reps

larsen540
01-15-2013, 09:27 AM
Nice work

J Stottlemire
01-17-2013, 08:24 AM
Thanks Adrian I never use the ram or slingshot I wanna start incorporating it in training. I have saw many of you having great success with it and my next meet will not be till May as of now. I may get 35 pounds out of one as of now.

J Stottlemire
01-17-2013, 08:29 AM
http://www.youtube.com/watch?v=s3lnSgCtqmg&list=UUIZBns4paP-v-qLCX6zZSfg

Raw deads
140, 230, 320,410 x 2 reps
500 x 1
570 x 2
590 x 1

BB shrugs
225 5sets x 20

lat pulls
170 x 15
190 x 12
210 x 8

T bar row close grip
135 x 12
160 x 12
180 x 12

hyper ext with bw
4 x 12

weighted crunch ab machine
150 lbs 3x 20

hammer curls db
45lbs 3 x 12

Brian C
01-17-2013, 06:31 PM
Great work after the layoff Josh. Sounds like your doing pretty good back home. Im glad to hear it.

J Stottlemire
01-18-2013, 10:15 AM
Thanks Brian. Always looking to find a path to prs :)

J Stottlemire
01-22-2013, 08:54 AM
135 x 10
225 x 8
315 x 5
365 x 3
385 x 3
405 x 2

Add Ram
435 x 2
455 x 2
475 x 2

Floor press with thin back pad under me as recommended by Donnie Thompson. which in turn had the bar touching my chest each rep, I did these close grip and with a pause.
315 x 3
345 x 3
365 x 2
315 x 5

Incline bb press
225 x 5
255 x 5
275 x 5

tris
skull crushers
135 x 15
155 x 10
175 x 8

incline triceps cable press down
90 lbs 4 x 12 reps

single arm triceps ext
65lbs 3 sets off ten

Best work out from use of form and for a pump I've had in a long time all weights were fast and felt good and most being in the 75-92 percent max range. My triceps are truly hammered today.

J Stottlemire
01-24-2013, 07:18 PM
http://www.youtube.com/watch?v=byGOX52VBcs&list=UUIZBns4paP-v-qLCX6zZSfg&index=1
Raw deads
140 x 5
230 x 3, 320 x 3
410 x 2
500 x 1
550 x 4

BB SHRUGS
225,315,405,405 X 15

CLOSE GRIP T BAR ROWS
135 X 10
205 2 SETS X 10

Lower back ext
130lbs 4 x 12 reps

Bi's

90 degree Cable curl
100lbs 4 x 10

Hammer curls 50lbs db 4 x 10

Preacher curls 45 lbs 3 x 12

abs 140lbs on ab crunch machine 4 x 25

J Stottlemire
01-29-2013, 09:10 AM
Front squats
135 x 10
225 x 10
275 x 5
315 x 5
335 x 5

leg press
warm up
800 x 25
1050 3 x 15

leg ext 170lbs 4 x 15
legs curls 90lbs 4 x12

donkey calf raises
400lbs 4 x 15

abs seated weighted crunch
140lbs 4 x 35 reps

J Stottlemire
01-29-2013, 09:14 AM
raw bench
135 x 10
225 x 8
315 x 5
365 x 6
395 x 3
add Inzer SDP
All 3brd work
495 x 3
585 x 3
655 x 2
705 x 1
745 x 1

BB inclines
225 x 5
275 x 5
295 x 5

Pec dec 100lbs 4 x 15

Single arm db skull crushers
35, 40, 45, 50lbs 4 x 10

Over head tri cable ext
80lbs 4 x 15 reps

Triceps rope ext
50lbs 3 x 25 reps

J Stottlemire
02-01-2013, 06:36 AM
Deads raw
140,230,320,410,500,570,620 all single reps
Below is video of 620 pull

CG lat pull downs
170 X 12
200 X 10
220 X 10

Wide grip BB row
225 x 12
305 x 10
365 x 10
405 x 8

BB shrugs
225 X 15
315 X 15
405 X 12

Bis
90% angle pulley curl
45lbs 3 x 12

DB alternate supinated curls
35lbs 3 x 15

Hammer curls
40lbs 3 x 12
http://www.youtube.com/watch?v=pNREfSeiDyY&list=UUIZBns4paP-v-qLCX6zZSfg&index=1

J Stottlemire
02-05-2013, 11:07 AM
Front squats
135 x10, 225 x 10, 315 x 5, 385 x 4

Leg press close stance
500,590,680 LBS fpr sets of 30

Seated hamstring curl
90lbs 3 x 12

leg ext
110lbs 3 x 30

Donkey calf raises
400lbs 4 x15

abs seated weighted crunch machine
140 3 x 50reps

J Stottlemire
02-05-2013, 11:21 AM
All work raw and paused today on bench, heavy volume with 85%

135 x 8
225 x 8
315 x 10
405 x 2
375 x 3
385 x 2
385 x 2

Close grip 5 second pause benches
365 3 sets of 1

Incline BB
225LBS 3 X 15 reps

Cable flies
50lbs 3 sets 15 reps

Shoulder circuit 3 rounds, 15 reps each exercise
BB Military press 225lbs
Side raises 25lb db
Rear raises on pec dec with 90llbs

Triceps
ez curl bar skull crushers
135 x 12
155 x 12
175 x 8

Single arm tricep pressdown
55lbs 3 sets of 25

J Stottlemire
02-14-2013, 05:57 AM
BB ROWS
135 X 10
225 X 10
275 X 8
295 X 8

Pull ups BW
3 X 12

HIGH ROWS
250 X 12
290 X 10
330 X 10

HAMMER Strength LAT PULLS
225 3 X 10

Shrugs
225 x x 20

Biceps
Hammer curls db
50lbs x 8, 55lb x 6, 60lbs x 6

Single arm preacher curls with db
30lbs 3 x 10

21'S
25LBS DB 3SETS OF 21

J Stottlemire
02-14-2013, 06:02 AM
Raw warm ups
135 x 8
225 x 6
315 x 3
385 x 1
add Inzer SDP
Floated all reps
495 x 3
585 x 3
655 x 1
705 x 1 two brd
725 x 1 1 1/2 brd

rack lockouts from 2 brd raw
225 x 3
315 x 3
365 x 3
405 x 3
425 x 2

Incline iso press
225 3 x 25

Tris
overhead tri ext
75 x 20
95 x 15
115 x 20

J Stottlemire
02-14-2013, 06:08 AM
135 x 8
225 x 4
315 x 2
405 x 1
495 x 1
585 x 1 I WANTED TO HIT A TRIPLE BUT BARELY GOT ONE, DUE TO MY GRIP AND HAVING NO HAND CHALK IN MY BAG OR OUR GYM. This was the beginning of me torturing my self for having the grip issues.
495 3 sets of 1
405 5 sets of 2
315 25 sets of doubles

I only took 30 second rest intervals between pulls. After roughly 40 sets of deads I called it a day....

J Stottlemire
02-19-2013, 12:37 PM
Raw bench work
135 x 8
225 x 8
315 x 5
405 x 2
add overkill 2 ply shirt arms were super tight and unable to fully seat them this work out

495 x 5 floated
585 x 3 2brd
660 x 2 1brd
660 x 1 tried to touch not close about 1 brd again
http://www.youtube.com/watch?v=GY6c7OJ1VAc&list=UUIZBns4paP-v-qLCX6zZSfg&index=2
710 x 1 2brd
770 x 1 3 brd

raw work after dropping shirt
315 x 10 close grip to get some blood flowing

http://www.youtube.com/watch?v=449Ou3Wq1Uk&list=UUIZBns4paP-v-qLCX6zZSfg&index=1

incline dumbells
85lbs 3 sets of 15

triceps work
tate presses
40 x 10
50 x 10
60 x 8

triceps pressdown
110 x 25
140 x 15
140 x 15
70 x 100

larsen540
02-20-2013, 07:49 AM
Nice work homie

J Stottlemire
02-20-2013, 04:15 PM
Nice work homie

Thanks Adrian, I feel I am best in my SDP however gonna have some sleeve work done (tightning) and shoot for 750 this summer.

J Stottlemire
02-25-2013, 12:14 PM
raw pulls
135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
add briefs
585 x 1
add suit bottoms (as the straps were way to tight)
660 x 0
640 x 1
I had no lock out and was off badly, I pull much better raw with no gear and will stay that way
I went to pulls off A 2 INCH BLOCK
500 X 3
585 X 3
660 X MISS AGAIN!

DB ROWS
110 X 10
130 X 8
150 X 8

Lat pulls palms facing in
180lbs 4 sets of 15

hammer curls
60lbs 3 sets of 8

alternate supinated db curl
35lbs 3 x 12

J Stottlemire
02-25-2013, 12:17 PM
Bench
135 x 10
225 x 10
315 x 6
365 x 6
405 x 3
440 x 1
add ram
405 x 5

1 set of dips 50 reps

single arm triceps ext with db
40 x 10
45 x 10
50 x 10

triceps ext on 90% incline
70lbs 2 sets of 20 close grip
80lbs 2 sets of 20 wide grip

Brian C
02-25-2013, 12:28 PM
The old deadlifting woes. I feel your pain there. Do yo feel that the added bodyweight is changing your leverages? Bench is looking stellar as usual

larsen540
02-26-2013, 08:08 AM
Nice work on the raw benching man

J Stottlemire
03-01-2013, 06:17 PM
Thanks Brian and Adrian. Yeah bench is going well. I am looking to add SOME DIRECT shoulder work into my routine however but gym time is limited with my crazy work schedule and the deadlift "GOD ONLY KNOWS" I am gonna plug away with reps one week from floor and the following week heavy rack pulls, more shrugs and neck work.

J Stottlemire
03-05-2013, 08:23 AM
I have got a little behind on my log due to crazy work schedule. I had a long exhausting work week and kept the day simple. My log will be more detailed soon as I start some meet prep.

Incline bb bench
135 x 10
225 x 10
275 x 10
295 x 8

Decline bb close grip bench
225 x 10
315 x 10
365 x 8

Flat bench bb(ultra wide grip)
225 3 sets of 15

J Stottlemire
03-11-2013, 03:04 PM
rack pulls from 3 inches below knees
135 x 5
225 x 5
315 x 2
405 x 2
500 x 1
595 x 1
665 x 1
685 x 1 pr

http://www.youtube.com/watch?v=tDtMJqpx5es&list=UUIZBns4paP-v-qLCX6zZSfg&index=3
lat pulls
200lbs 4 sets of 15

shoulder shrugs
BB 440lbs 4 sets of 15
100lbs dbs 2 sets of 25

T bar rows
315 close grip 2 sets of 12
315 wide grip 2 sets of 12

biceps work
cable preacher curls65 lbs 4 sets of 10

alternate db curls
45lbs 4 sets of 10

J Stottlemire
03-11-2013, 03:08 PM
INCLINE BENCH
135 X 10
225 X 10
315 X 7
275 X 10 ALL PAUSED

http://www.youtube.com/watch?v=NvTOj43YIUA&list=UUIZBns4paP-v-qLCX6zZSfg
Flat dbs press
100 x 20
120 x 15
130 x 8

http://www.youtube.com/watch?v=MgMr2eiWvis&list=UUIZBns4paP-v-qLCX6zZSfg
flyes 110lbs 4 sets of 15

incline bench triceps ext
80 x 10
90 x 10
100 x 10

pushups with 100lb plate on back
3 sets of 25

Brian C
03-11-2013, 07:44 PM
Nice rack pr Josh. Incline looking tight too.

J Stottlemire
03-13-2013, 02:33 PM
Deficit deads
135 x 5
225 x 3
315 x 2
410 x 2
500 x 1
590 x 1

http://www.youtube.com/watch?v=GQCr9DLqRpY&list=UUIZBns4paP-v-qLCX6zZSfg&index=1
Shrugs
225 x 12
315 x 12
405 3 sets of 10

t bar rows
2plates- 10
3plates- 10
4plates- 10
5 plates-8
5plates and a 25-6

Close grip tbar rows 3 plates 3 sets of 10

lat pulls
200lbs 3 sets of 10

biceps
hammer curls 60lb dbs 3 sets of 10

90degree cable curl 65 lbs 3 sets of 10

abs
4 sets of lower abs (frog kicks) 4 x 50 reps

J Stottlemire
03-16-2013, 08:29 AM
leg presses
leg ext
lying leg curls
seated hamstring curls
donkey calf raises
standing calf raises
abs

J Stottlemire
03-18-2013, 05:34 PM
Raw bench
135 x 10
225 x 8
315 x 6
385 x 3
405 x 4

long pauses
385 3 sets of 3

Hammer strench plate loaded incline
205 x 8
295 x 8
385 x 8
435 x 8

overhead cable tricep ext
90 x 15
105 x 15
125 x 10
145 x 8

Single arm tricep ext. on incline
35lbs 3 x 10

Rope press downs
80lbs 3 x 35

J Stottlemire
03-22-2013, 01:48 PM
rack pulls 1 inch below knees
135,225,315,405,495 all for 3 reps
590 x1
660 x 1
700 x 1
730 x 1 very easy and a pr

BB ROWS
135 X 15
225 X 8
275 X 8
295 X 6

LAT PULLS
200 X 12
220 X 8
250 X 8
270 X 8

SHOULDER WORK
HAMMER STRENTGH PLATE LOADED SHOULDER PRESS
90 X 15
180 X 15
205 X 15
270 X 15

SIDE RAISES
30LB DB 3 SETS OF 15

BICEP CIRCUIT
PREACHER CURLS, HAMMER CURLS, ALTERNATE DB SUPINATED CURLS

J Stottlemire
03-22-2013, 01:54 PM
Squats
185 x 10
275 x 10
315 x 8
405 x 6
475 x 2 and strained right quad, easy reps but quad pulled hard up top and I played it safe was going to do 8-10 reps

hamstrings
lying leg curl 4 sets
seated hamstring curl 4 sets
standing single leg curl 3 sets

Abs circuit

J Stottlemire
03-26-2013, 01:13 PM
http://www.youtube.com/watch?v=7LSQCSMpkqY&list=UUIZBns4paP-v-qLCX6zZSfg&index=1
Flat bench
135 x 10
225 x 10
315 x 15
315 x 15
315 x 16

Incline
225 3 sets of 15

Pec dec 100lbs 3 sets of 12

Tris
Single arm skull crushers
55lbs db 3 x 10

overhead cable ext 115lbs 3 x 12

Abs circuit

Calves

Standing calf raises and donker calf raises 4 sets of each 25 reps