MGG/Maroscher Coaching Log: By MGG owner, 2-Time WPC World Powerlifting Champion, Eric Maroscher.
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As promised, this installment of the Monster Garage Gym/Maroscher Coaching Log covers Monsterette, Kristin Johnson’s six week training cycle, which prepped her for the 2015 APF IL State Powerlifting Champships.
Kristin is currently the #3 ranked RAW bencher in the 181LB division on PowerliftingWatch’s 2015 rankings, but this training cycle was for a full meet, so although she pressed an amazing 275LBS RAW, she also squatted 308LBS RAW no-wraps and pulled 380LBS RAW at a bdw of 178LBS.
[youtube=https://www.youtube.com/watch?v=jH3Lrcp_I8s]
We felt that this, full picture of her training cycle could provide you with a possible template for your own training if you are looking for a solid, non-technical training program. *Guys too can take note of this training, as a 300LB RAW bench press at 178LBS is a good press for a man and that is Kristin’s p.r. bench at this time in the gym.
As you will see via her log of this 6 week cycle, Kristin puts a lot of work into her training beyond the big three lifts. She also competes in Strongman and as much as I hate to say it, she runs marathons too (boo hiss boo hiss). So, there is a lot of volume in her training as well as movements that help her functional strength as well.Overall, Kristin is in amazing shape and she her overall functional strength level is quite impressive. This only serves to complement her powerlifting training and again, as much as it pains me to say, her tremendous cardio from the running allows her to get in more sets per session than 99% of our other powerlifters. This too only serves to enhance her numbers. Trust me, we are not saying to run a marathon, but if you know a powerlifter who thinks the prowler, sled, flipping tires or the boring treadmill won’t enhance their training, they are naïve at best.
As the goal of the MGG/Maroscher coaching logs is to educate, we hope this insight into her training will unlock some ideas for your training be you a male or female lifter. We hope you find this coaching log of value to you. Ever Onward, Eric Maroscher. Owner: MGG.
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Kristin’s 6-week, full meet training cycle.
Monday:
AM-30 minutes cardio on stairs
Max effort bench and triceps
Bar - 20
95 - 20
135 - 15
185 x 10
225 x 10
250 x 5
275 x 2
280 x 2
280 x 2
Triceps:
3-way pull downs: 90@20
Triangle pull downs: 10 per side/arm @ pin
Narrow grip bench: 5 x 10 @ 135
Tuesday:
AM-30 minutes cardio on stairs
Back, shoulders, biceps
Pull-ups 5 x 20
Push-press 5 x 5:
Bar x 20, 95 x 10, 5 x 135, 155, 165, 170, 180
Hammers 4 x 10: 20 x 30, 10 x 50, 50, 55
DB Rows 4 x 20: 80, 90, 100, 120
DB Laterals 4 x 10: 30
DB Curls 4 x 10: 35
BB Row 4 x 8:
BB Levers 4 x 5:
EZ Cable Curl 4 x 30 (drop sets):
PWO-12 minutes HIIT, 60-120 intervals
Wednesday:
AM-30 minutes cardio on stairs
10 minutes walking at 3.8
Legs and core:
Squats 5 x 5 @ 225
Warm up 20 @ bar, bar, 10 x 95, 10 x 135,
5 x 185, 5 x 225, 5 x 225, 5 x 225, 5 x 225,
5 x 225
Leg Press 3 x 20 450, 540, 630
Extensions 4 x 10 @ 150, 180, 180, 180
Seated Curls 4 x 20 @ 80, 110, 110, 110
Landmines 4 x 20
Leg Raises 4 x 10
PM-Max effort deadlift
10 x 3 @ 330
Warm up:
10 x 135
10 x 135
8 x 185
5 x 225
3 x 275
3 x 315
Working sets:
3 x 335, 3 x 335, 3 x 335, 3 x 335, 3 x 335
Reverse hyper 4 x 20 @ 90, 90, 90, 90
GHR 4 x 10 @ BW
Ab Wheel 4 x 30 30, 30, 30, 30
Thursday:
AM-30 minutes cardio
-treadmill
LIGHT chest and triceps:
Incline DB 5 x 20 30, 35, 40, 45, 50
Straight bar Pulldowns 5 x 20 40, 40, 50, 50, 50
PM-Accessory chest and triceps
Jambs-
Warm up:
10 x 135
10 x 135
10 x 185
10 x 225
10 x 225
8 x 250
5 x 275
Working sets:
5 x 285
4 x 305
Speed work:
10 x 135
10 x 135
Add chains (+90 at top)
10 x 135
3 x 185
3 x 225 -yikes
3 x 200
French press
10 x 90
10 x 140
10 x 140
Friday:
AM-30 minutes cardio on stairs
Back, shoulders, biceps
Pulldowns (reverse grip) 5 x 10: 175, 205, 210, 215, 220
Hammer Press 5 x 10: 180, 200, 210, 180,
EZ Preachers 4 x 10: 50,
Cable Row 4 x 10
Cable Laterals 4 x 10 (3-way)
EZ Curls 4 x 10
Shotgun Row 4 x 8
Arnolds 4 x 10
Concentration Curls 4 x 10
PWO-12 minutes HIIT, 60-120 intervals
Saturday:
AM-30 minutes cardio on stairs
Max effort squat and speed pulls:
Warm-up:
Bar x 20
65 x 20
95 x 15
135 x 10
185 x 8
185 x 8
225 x 5
250 x 3
Working sets-10 x 3 @ 285 (90%) *put belt on
1. ✔️
2. ✔️
3. ✔️
4. ✔️
5. ✔️
6. ✔️ (290)
7. ✔️ (295)
8. ✔️ (300)
9. ✔️ (300)
10. ✔️ (300)
Shrugs- 5 x 20 135, 225, 315, 315, 315
Front squat-5x5 135, 135, 135, 135, 135
Leg Press-5 x 20 270, 360, 450, 540, 630
Extensions - 4 x 10 30,30,30,30
Seated Curls - 4 x 10 50,70,70,70
Calf Raises - 4 x 60 (with leg press, 3-way)
Sunday:
AM-30 minutes cardio on stairs
Stretch
*Switched Saturday for Sunday, did light shoulders, 30 minutes and 12 minutes HIIT on stairs.
Monday-
Morning cardio: 30 minutes, intervals, on stairs
Abs: Landmines 1 x 20 (bar), 1 x 10 (with 25)
Extensions 3 x 20
Leg raises with plate 5 x 25
Oblique twists with plate 2 x 25
Afternoon training: bench and triceps
Warm up:
3 x 20 bar
20 x 135
20 x 135
8 x 185
5 x 185
5 x 225
5 x 260
1 x 260 (press commands) red light
1 x 260 (press commands) white light
1 x 275 (press commands) red light
1 x 275 (press commands) white light
10 x 225
Triceps:
Close grip: 4 x 20 @ 135, 1 x 15 @ 135
Big Grip Three-way pulldown: 3 x 10 (1 plate)
Three way EZ pulldown: 10, 10, 10 @ 4
DB ext: 10 @ 20, 15 @ 15
Triangle pushdown: 16 @ 5, 4 @ 3
Tuesday:
AM-30 minutes cardio on stairs
Back, shoulders, biceps
Pull-ups 5 x 20 ✔️, ✔️, 10
Push-press 5 x 5:
Warm up: 20 @ bar, 10 @ 95, 10 @ 135
Working set: 155, 160, 170, 185, 190 (3)
Bar x 20, 95 x 10, 5 x 135, 155, 165, 170, 180
Hammers 4 x 10:
1-Arm Hammer Rows 4 x 20: 90, 90, 135, 135 / side
Cable 3-Way Laterals 4 x 10: @10
DB Curls 4 x 10:
BB Row 4 x 8:
BB Levers 4 x 5:
EZ Cable Curl 4 x 30 (drop sets):
PWO-12 minutes HIIT, 60-120 intervals
Wednesday:
30 minutes stair intervals
Legs and core:
Squats 5 x 5
Warm up 20 @ bar, 10 @ bar + bands,
5 x 135, 145, 155, 185, 200 + bands. 10 x 135 + bands
Leg Press 3 x 20
Extensions 4 x 10
Seated Curls 4 x 20
Ab Wheel 4 x 20
Leg Raises 4 x 10
Deadlift (with straps)
5 x 5 @ 315, 320, 325, 325, 330
Warm up:
10 x 135
10 x 135
10 x 185
5 x 225
5 x 275 (with straps)
Thursday:
30 minutes stairs
Friday:
AM-
12 minutes treadmill
Seated military press:
20 @ 65, 15 @ 95, 12 @ 105, 10 @ 115,
8 @ 135, 8 @ 140
Machine Laterals SS Plate Front Raises: 12 @ 30, 10 @ 40, 10 @ 50, 8 @ 65
Seated Smith Press: 12 @ 90, 10 @ 95
10 @ 100, 8 @ 110
Bent Over Rear Delts: 4 x 20 @ 20
Shrugs: 4 x 30 with 45s
30 minutes stair intervals
Saturday:
Max effort squat and speed pulls:
Warm-up:
Bar x 20
95 x 20
95 x 20
135 x 10
185 x 8
225 x 5
225 x 5
250 x 3
Working sets- 8 x 3 @ 285 (90%) *put belt on. *low box
1. ✔️(285)
2. ✔️(285)
3. ✔️(285)
4. ✔️ (290)
5. ✔️ (290) *single at 315 with high box
6. ✔️ (295)
7. ✔️ (295)
8. ✔️ (300)
Below knee rack pulls-5x5 315, 325, 330, 350,
Front squat-5x5 155, 160, 175, 185
Leg Press-5 x 20 270, 360, 450, 540, 630
Extensions - 4 x 10 30,30,30,30
Seated Curls - 4 x 10 50,70,70,70
Calf Raises - 4 x 60 (with leg press, 3-way)
Monday:
30 minutes stairs
Bench: with 65lb bar
Warm-up -
50 @ bar
50 @ bar
20 @ 95
20 @ 95
10 @ 135
12 @ 135
10 @ 185
5 @ 185
5 @ 225
3 @ 255
2 @ 265
2 @ 265
2 @ 270
1 @ 285(little help)
1 @ 285 (fail)
1 @ 285 (nailed it!)
Wide Pushdowns:
3 x 20 x 20
Triangle pushdowns:
3 x 20
Skullcrusher/narrow/skullcrusher
2 x 10/10/10, 1 x 20/20/20
PM:
Hammer Incline:
4 x 8 @ 180
DB Extensions SS DB Kickbacks:
6 x 20, 15, 12, 10, 8, 8
3-way fly:
4 x 10
One arm pulldowns:
4 x 20
Leg raises with 25 plate: 4 x 25
Tuesday: Back and Bi’s
40 minutes stairs
Pull-ups: 50 5 x 10
Deads: 5x3
2 x 10 @ 135
2 x 5 @ 225
1 x 5 @ 275
1 x 5 @ 315
*Belt on-
3 @ 335
SS Hammer Pulldowns: 3 x 12 180, 180, 230
Low-Hammer Row: 3 x 12 180, 180, 230
EZ 21’s 3 sets
Spider Curls: 3 x 15
Reverse Grip Curl: 3 x 15
Hammers Run-the-Rack: start with 50
Wednesday: Shoulders
30 minutes stairs
Behind Neck Press: 5 x 10: 95, 95, 100, 100, 100
Standing Military Press: 5 x 5: 155, 160, 165, 170, 175 (4)
DB Laterals: 4 x 30: 20, 25, 30, 30
Plate Raises: 1 x 20
Reverse Peck Deck: 4 x 20 65, 75, 85, 100
12 minutes HIIT
Thursday:
30 minutes stairs
Speed Bench: 10 x 10 @ 150 :60 rest, feet up
4-wide 155, 155, 155, 155
3-ring finger on rings 155, 155, 155
3-pinky on rings 155, 155, 155
DB Incline: 4 x 12 50, 50, 50, 50
Pec-Deck Fly: 3 x 12
Low Cable Fly: 3 x 12
Narrow Grip: 5 x 10 (two inches above chest)
135, 135, 135, 20 x 135
EZ Skull Crusher: 4 x 8 60, 60, 60, 60
Decline DB Extension: 4 x 10
Over/Under/Narrow Push/Pulldown: 2 x 20
Side bends: 4 x 15 I,I,
Plate Leg Raises: 5 x 25
12 minutes HIIT
Friday:
30 minutes stairs
12 minutes HIIT
Nautilus Pulldown: 5 x 20 (with squeeze at bottom) 60, 80, 95, 110, 125
Landmine Row: 4 x 12 25, 50, 55, 65
BB Row: 4 x 10: 135, 185, 205, 225, 15 @ 135
Pull-ups: 50
Hammer Preachers: 5 x 20 45, 45, 45, 45, 45
Alternate DB Curls: 4 x 12
Hammers: 4 x 10
Reverse Grip Curls: 50
Plate Leg Raises: 5 x 25
Saturday:
LEGS
Extensions: 100 dropset 90 (30), then 10 x 80, 75, 70, 65, 55, 50, 45
Front Squats: 10 x 10 :60 rest
135, 135, 140, 140, 145, 150, 155, 160 (belt), 185 (6/4), 185 (7/3)
BB Lunges: 4 x 10 bar, bar, 95, 135
Stiff Leg: 5 x 12 135, 135, 185, 225, 225
Leg Press: 5 x 20 (3 high and narrow, 2 low) 270, 270,
SS Calf Raises 5 x 30
DB Lying Curls (hammies): 4 x 20
Extensions: 100 dropset
Sunday:
30 minutes stairs
DB Press:
30 @ 30
30 @ 40
20 @ 50
12 @ 60
12 @ 60
10 @ 65
10 @ 65
Standing Military:
20 @ bar
10 @ 95
10 @ 95
10 @ 135
7 @ 155
Laterals: 4 x 20 10, 35, 40, 40
Reverse Pec Deck: 5 x 20
Shrugs: 5 x 20 185, 185, 185, 185, 185
EZ preachers: 4 x 20 50, 50, 50, 50
Incline DB: 4 x 12 30, 30, 20, 20
21's with cable attachment: 3
Reverse Grip: 4 x 20
Monday:
30 minutes stairs
Leg Pump - 100 extensions, 100 seated curls
Chest:
Incline DB Press: 5 x 15 @ 60, 12 @ 65, 10 @ 75, 6 @ 80, 8 @ 80
Incline DB Fly: 4 x 12 @ 30, 10 @ 35, 8 @ 40 6 @ 50
Machine Chest Press: 3 x 20 100, 115, 130 (15/5)
3-way fly: 3 x 10 50, 50, 30
Triceps:
EZ Ext: 5 x 15, 12, 10, 8, 6
3-way push/pulldown: 3 x 60
Rope Pulldown: 5 x 20 40, 40, 50, 40, 60
DB Ext: 4 x 10
Delts:
Hammer Press: 4 x 10 @ 130
Laterals: 4 x 10 30, 30, 40, 45
Reverse Fly: 4 x 12 90, 90, 120, 120
Abs:
Ab Wheel: 4 x 25
Plate Leg Lift: 4 x 30
Side Bends: 4 x 12
Tuesday:
15 minute interval run
Pre-Pump SS-
Cable Crossovers: 5 x 12 @ 30
DB Laterals: 5 x 12 @ 15
Rope Pushdown: 5 x 12 @ 50
Pull-ups with vest: 100
Smith Row : 4 x 10- 90, 185, 185, 225
Cable Row: 4 x 10 - 105, 120
Wide Pulldown (machine) : 4 x 10 - 140, 145,
Shrugs: 5 x 30
DB Curl: 4 x 20-15, 30, 30, 30
Preachers: 4 x 12, 10, 8, 6
Hammers: 3 x 15
Rev. Grip: 3 x 20
Wednesday:
15 minute interval run
Pull-ups: 5 x 10
EZ Cable Curls: 5 x 10
Shrugs: 5 x 20
Extensions: 100-sets of 20 with rest pause @ 60
Hack Squat: 5 x 5 180, 230, 230, 250, 250
Leg Press (high and narrow): 5 x 20 270, 360, 450, 540, 540
Extensions SS Lying Curls: 4 x 10
Thursday:
Box Jumps: 4 x 25 SS Plate Leg Raises: 4 x 25
Machine Press: 4 x 20 SS Peck Deck Flys: 4 x 20
Machine Incline SS Machine Decline: 4 x 12
Machine Shoulder Press SS Machine Laterals: 4 x 20
Free Motion Press SS Plate Raises: 4 x 12
Cable Pulldown SS Overhead Rope Ext.: 4 x 20
Friday:
15 minute interval run
DB Incline: 3 x 20 @ 50
DB Laterals: 3 x 20 @ 50
DB Ext: 3 x 20 @ 50
Pull-ups: 50- 15, 12, 10, 8, 5
DB Row SS DB Pullover: 4 x 12
Machine Pulldown SS Machine Row: 4 x 12
Preachers SS Hammers: 5 x 12
Cable Drop Sets SS Reverse Grip: 4 x 30
BB Shrugs SS Side Bends: 4 x 20
Plate Shrugs SS Ab Wheel: 4 x 25
30 minutes stairs
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Monster Garage Gym/Maroscher coaching log by:
Eric Maroscher, 2-Time WPC World Powerlifting Champion. Columnist, Elitefts. Team Elitefts Member. Owner, Monster Garage Gym.
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