PDA

View Full Version : James Getchell's - Raw Powers training journal



Raw Power
02-26-2013, 10:37 PM
I am doing a Bench Meet June 22nd and I will keep a log here. I normally don't keep a log, but with some encouragement I realized its time.

I will start training again next Monday. March 4th


James


-

larsen540
02-27-2013, 08:02 AM
Perfect James time to get busy

Raw Power
02-27-2013, 08:48 AM
I am itching to start now!!!! Darn these 12 hour shifts and weekend family trips!!!! lol

James


-

Raw Power
02-27-2013, 06:40 PM
So my goal is a 450+ Raw bench....My raw meet bench PR is a 430 as a light 308. I took 450 for a ride after the 430 and it moved about 3.5 inches and stalled.

Had a meet this past weekend and it did not go well....First in almost 2 years...Everything went great during training. Few weeks out I did 400X2, 420x2, and 440X2 all to a 1 board...felt great!!!!

Meet day comes and I open with 425 which I had done for 2 sets of 1 on my opener day....Pressed it ok, but my butt flashed at the top....Tried to change my setup, and did not go well.....Passed on my third....I quit!!!! Afterwards I was kicking myself in the A$$.....I've never bombed....Even when doing geared 3 lifts....Spent that day ready to be done....Then decided "Hell no. Not going out on a bomb"....Found a meet in June and will be getting back to it this next Monday!!!!

Thanks Adrian Larsen for all your help already.....You Sir are a good man!!!!

June 22nd I WILL nail 450 on my second, and have fun with my third attempt!!!!


James


_

larsen540
02-28-2013, 09:51 AM
James let me tell you a story, I get invited to LA Fit expo I open up at 740lbs and bomb out. Not because I wasnt strong enough but it was because I didnt outline my training right. Now I spent a lot of money to get there and to have that as a result left me sick to my stomache. The flight back I didnt say a word all I could think about is how I am going to quit.

After a couple of days I knew I wasnt going to quit. But I kept that feeling you get deep down in your stomache the ache of not doing as well as you wanted and I left that chip on my shoulder during ever single workout. You need to do the same brother. An now that your training is dialed in 450 is going to be a easy opener and a smoke show.

Raw Power
03-03-2013, 10:07 PM
Thank you Mr. Larsen!!! I know that feeling that you are speaking of. I am going to follow everything to a T!!!! Can't wait to get back at it!!!!


Thanks again for everything!!!!


James


-

Raw Power
03-05-2013, 07:04 PM
Got in a little late. Running kids around. First workout since meet, and the first on this new shift where I'm getting up at 4:30 am...:(

Here's how it went -


March 5th
*
Max Bench - with mini bands - triple up to a max triple

Barx15, 95x10, 135x8, 225x6, 275x4, 315x3, add first mini 315x3, added another mini, 315x1, went back to 1 mini band 335x3

Took bands off - 315x7
*
DB floor Presses - 45x5, 75x4, 90x3, 100x6 - had a hard time getting them in position by myself so did 6 with the 100's
*
Seated Shoulder press - barx8, 135x8, 185x6, 225x4, 245x3
*
Push downs - 2x25xstack, 1x20 with stack


Out!!!

-

Raw Power
03-06-2013, 05:34 PM
March 6th - ROWS

BB rows - barx12, 135x8,225x8, 275x6, 315x5, 365x4
*
Pull downs - 140x12, 160x12, 180x12, 200x10
*
Db rows - 80x10, 100x10, 120x10
*
shrugs - 225x8, 315x8, 405x6, 495x6, 545x6

Seated side laterals - 2x8x30's, 1x8x35's'
*
Reverse pec dec - 3x12x90
*

OUT!!!


-

Raw Power
03-08-2013, 07:00 PM
Today march 8th speed bench -

March 8th
*
Speed bench - reverse bands- 95x2x16, 135x8, 225x6, 275x4, add reverse bands 315x3, 9x3x365
*
neutral grip overhead dbs - 60x8, 70x8, 75x8, 80x6
*
CG floor presses - 135x8, 225x8, 275x8

Kennelly db's - 25x10, 40x10, 55x10, 65x10



-

Raw Power
03-13-2013, 06:53 PM
week 2 - March 12th - BENCH
*
Max Bench - with mini bands - triple up to a max triple - barx2x8, 135x8, 225x4, 275x3, 315x3, add mini band 335x3, 355x3

floor Presses - 135x8, 225x6, 275x3, 315x3, 335x3

tris - 3x8x110
*
front raises - 25'sx12, 35x12, 45x12
*
Couldn't figure out why everything felt heavy on my main bench movement. Then I realized that the power rings on the bar I was using were really narrow. So everything was close grip....:(

Kind of messed up my entire workout...lol...Time to throw a tape measure in my gym bag. Lol



-

Raw Power
03-18-2013, 09:24 AM
March 15th rows

Bb rows - 135x8, 225x8, 315x6, 365x5, 315x6

Banded bench pull downs - 4x10

Dizenzo rows - 80x10, 100x10, 120x10

Shrugs - 135x8, 225x8, 315x8, 405x8, 495x6, 545x4

Incline side laterals - 10x10, 15x10, 20x10


--

Raw Power
03-24-2013, 09:41 PM
Catch up -


March 21st - Max Bench

Max bench - barx2x10, 135x8, 185x6, 225x4, add board 275x3, 315x3, 345x3, 355x3, 370x2 (I suck at reps)
*
shoulder presses - barx10, 95x8, 135x8, 165x6, 185x4, 205x3

push downs - 110x20, 130x20, 150x30
*
*--------

March 22nd - dl and back

Deadlift - 135x2x8, 225x6, 315x4, 405x2, 495x1, 545x1

Bb rows - 135x8, 225x6, 315x4
365x3

D rows - 90x10, 120x10, 140x10, 170x10

Shrugs - 225x8, 315x8, 405x8, 495x6, 565x4

--------

March 24th - *Speed bench day -*

long pause - barx10, barx20, 95x10, 135x8, 185x6, 225x4, *9x3x245
*
floor presses - barx10, 135x8, 225x8, 275x5, 315x3, 335x3, 355x3
*
bb ext - 95x8, 115x8, 125x6, 155x6
*
neutral grip db OH - 35x10, 40x10, 45x10, 55x10
*
Pec dec - 105x12, 135x10, 150x10,*165x10



-