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Thread: James Getchell's - Raw Powers training journal

  1. #1
    Wannabebig Member Raw Power's Avatar
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    James Getchell's - Raw Powers training journal

    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


    -
    Last edited by chris mason; 03-08-2013 at 08:26 PM.

  2. #2
    Senior Member larsen540's Avatar
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    Perfect James time to get busy
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  3. #3
    Wannabebig Member Raw Power's Avatar
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    I am itching to start now!!!! Darn these 12 hour shifts and weekend family trips!!!! lol

    James


    -

  4. #4
    Wannabebig Member Raw Power's Avatar
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    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


    _
    Goal - 450+ RAW Bench

  5. #5
    Senior Member larsen540's Avatar
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    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.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  6. #6
    Wannabebig Member Raw Power's Avatar
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    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


    -
    Goal - 450+ RAW Bench

  7. #7
    Wannabebig Member Raw Power's Avatar
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    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!!!

    -
    Last edited by Raw Power; 03-05-2013 at 07:37 PM.
    Goal - 450+ RAW Bench

  8. #8
    Wannabebig Member Raw Power's Avatar
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    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!!!


    -
    Goal - 450+ RAW Bench

  9. #9
    Wannabebig Member Raw Power's Avatar
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    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



    -
    Goal - 450+ RAW Bench

  10. #10
    Wannabebig Member Raw Power's Avatar
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    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



    -
    Goal - 450+ RAW Bench

  11. #11
    Wannabebig Member Raw Power's Avatar
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    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


    --
    Goal - 450+ RAW Bench

  12. #12
    Wannabebig Member Raw Power's Avatar
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    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



    -
    Goal - 450+ RAW Bench

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