FULL 6 WEEK MEET PREP TRAINING CYCLE and MEET RESULTS: VIDEO Included

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.

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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.

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

MGG Monsterettes
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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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