Road to 2200 total.

[J Stottlemire]

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]

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]

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]

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]

Nice work Josh!

[J Stottlemire]

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]

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]

Haha Josh. It only counts if it's done at a meet!

[J Stottlemire]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Superior low box squat triples with 500, especially after missing leg work the past few weeks.

[J Stottlemire]

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]

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]

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]

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.