"LOOK MA, NO KNEE WRAPS." RAW/RAW SQUAT & DEADLIFT TRAINING. [HD TRAINING VIDEO INCLUDED]

The MONSTER GARAGE GYM/MAROSCHER COACHING LOG is a weekly Coaching Log by MGG owner, 2-Time WPC World Powerlifting Champion, Eric Maroscher, and is one of the Featured Coaching Logs at EliteFTS.
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Monster Garage Gym/Maroscher Coaching Log: (Log number LXXII). “LOOK MA, NO WRAPS…TRAINING RAW/RAW”

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The purpose of this Coaching Log is to show you some RAW/RAW meet prep with Robert Bain (2016 RAW w/o wraps National Powerlifting Champion in the 242LB class) of the MONSTER GARAGE GYM as well as to share his training program and emphasize the factors that helped contribute to his success. Footage includes squat and deadlift training from his 2016 AAPF RAW National Powerlifting Championship meet prep.

Robert is a RAW powerlifter with a highly competitive soccer background. Because of his athletic background, he trained with weights for soccer since 2000 and he began powerifting in 2014. As of this past weekend Robert has now qualified for the 2016 AWPC RAW World Powerlifting Championships in Russia.

[youtube=https://www.youtube.com/watch?v=VXWHJboF-88]

A few things to note, because as someone who has been in the game for a going on three decades now, I have been around the block a few times and I have noted that really good lifters have many traits in common. Robert is successful for a few very specific reasons. First, he is athletic. Having said that, lots of folks are athletic and can’t convert that into titles and big numbers. Here is why Robert can and does. We spent a lot of time on technique at the MONSTER GARAGE GYM. Robert came to the MGG fairly strong, but with adequate technique for a gym, sub-par technique for a competitive powerlifter. For big numbers a powerlifter need outstanding technique and it needs to be outstanding all the time….warm ups, all the way through and including the big lifts. Robert put in the time working on his technique (I am sure he thought we would never put big weight in his hands) and now with regard to the squat and deadlift he truly has outstanding form. How did this happen???….Second, Robert is coachable. Robert chose to come to the MGG with an attitude of learning, not with a mindset of just lifting with strong(er) powerlifters. What I am saying is that Robert put his ego in the drawer, specifically chose to train at the MGG and came into the gym with an open mind but more importantly, open ears and a closed mouth and he listened and learned. Third, he applied. Robert applied what he heard and then took that application and practiced it over and over and over and over and over and over and over yet again. Let me say it this way, to be clear, as newer to intermediate lifters reading this coaching log should note that Robert has a great work ethic and is somewhat of a perfectionist. Every workout he comes to train, every set he performs to perfection and every rep is a replica of the rep prior to it. This is a trait that is key to any powerlifters success and I see it at the MGG with guys like Robert and guys like Dr. Rob Keyes (IPF World Powerlifting Champion), Mike Strom (2-Time APF Senior Nationals Powerlifting Champion, Best Lifter and Top 50 All Time American Bencher in 2 separate weight classes), Kristin Johnson (Top 5 Amateur Strong Woman in the world) and some others. Robert doesn’t just put in the time, Robert puts in the time, every time. I say that because we get a good chunk of e-mail asking for the “secrets” to so many of our lifters' success. So fourth, the secret, technique, work ethic, perfectionism, consistency, dialing in the details and listening, listening, listening to the lifters who have successfully been there, done that.

Robert's AAPF RAW Nationals bling. Photo courtesy of Bain and MGG

Robert trains with the team but his trainer and the man who writes out his program is MONSTER GARAGE GYM’s, Ronald Legarreta (IPF World Powerlifting Championship competitor, USAPL Masters Powerlifting Champion, Military Nationals Powerlifting Champion).

MGG veteran coach, Ronald Legarreta. USAPL National Powerlifting Champion. Photo courtesy of MGG

Ronald is a coache’s coach, and although the program he puts together for his Saturday crew is outstanding, it is nothing without the technique to go under the weight so his emphasis as is mine as is others on the team is technique, technique, technique. The following is a write up Ronald Legaretta (20+ years of powerlifting experience) contributed to this log regarding the program heput together for Robert's Nats training.

Ronald Legaretta's information:  "This is the program we used for Bain's run at Nationals. It is a modified version of the Prilepin's table.

 The basic principle behind the program is getting in a certain number of reps at a certain percentage of your max. Bottom line, you have to get the work in.  

• Week 1 we use 60-70% of your max and you want to get 24 reps. So we would do 5 sets of 5.  
• Week 2 we are at 70-80% of your max with the optimal amount of reps of 18.  
• Week 3 is 80-90% of your max with optimal number of reps at 15; this is an ass kicker.  
• Week 4 is where we disregard the optimal 7 reps and just do 3 singles. After week 3, this is cake!

 If you notice the program has Phase 1, Phase 2, etc...each cycle is a 4 week program so you start 3-4 four months out and cycle through the phases.  So at each phase you bump up your goal and this is where newbies or undisciplined lifters start to run into problems. For example, Bain's program was based on a 650 squat but Phase 1 started at 600. The biggest issues is people not sticking with the program and not being realistic with their goals. 

 You start out on Phase 1 at a 600 squat and blow through the program. Then you begin Phase 2 (with a 630 goal) and at week 1 you are only squatting out at 375-440 on the squats, so you feel manly and (this is where you make the mistake and) add more weight because it is light (and it should be) maybe bump up 25-30 pound. Then week 3 comes around and kicks you in the nuts, then at week 4 you either grind the singles or miss them.  Which then leads to the question are you an actual 630 pound squatter or did you overtrain? 

 You have to be honest, 60-70% should be just that.

One major modification is the deadlift. The rep scheme is very modified because I am not sure who would be able to do 5 sets of 5 on the deadlifts. Week 1 deadlift rep scheme is 15 reps (3 sets of 5), week 2 is 12 reps (3 sets of 4), week 3 is 8 reps (4 sets of 2), and week 4 is the 3 singles. 

 One thing I do love about that program is it gives you a range.  Week 1 the optimal number is 24 reps but the range is 18-30 reps. Week 2 the optimal number is 18 reps but the range is 12-24 reps. We do not get paid to lift so we have jobs, families, etc...this takes it toll and sometimes you may not have it that day. So hit the minimum number and call it a day — live to fight another day.

 Last thing you may notice is the staggering of the Bench. Couple reasons for this: 1) I like to have the last heavy SQ and DL about 14 days out, the bench I like around 10 days, and 2) Trying to hit all three lifts during the same week is too much.  After heavy squat and deadlift, you are too beat up to bench heavy. "

Ronan Delve (left) handler. Robert Bain (right) 2016 AAPF RAW National Powerlifting Champion. Photo courtesy of Bain and MGG.

Squat Bench Deadlift

Week 1 Week 2 Week 1

1/10/2016 1/16/2016 360 4 sets x 5 1 set x 4 60.00% 235 2 sets x 4 3 sets x 3 70.00% 387 4 sets x 5 1 set x 4 60.00%
375 62.50% 243 72.50% 403 62.50%
390 65.00% 251 75.00% 419 65.00%
405 67.50% 260 77.50% 435 67.50%
420 70.00% 268 80.00% 452 70.00%

Squat Bench Deadlift
Week 2 Week 3 Week 2
1/17/2016 1/23/2016 420 2 sets x 4 3 sets x 3 70.00% 268 3 sets x 3 3 sets x 2 80.00% 452 2 sets x 4 3 sets x 3 70.00%
435 72.50% 276 82.50% 468 72.50%
450 75.00% 285 85.00% 484 75.00%
465 77.50% 293 87.50% 500 77.50%
480 80.00% 302 90.00% 516 80.00%

Squat Bench Deadlift
Week 3 Week 1 Week 3
1/24/2016 1/30/2016 480 3 sets x 3 3 sets x 2 80.00% 228 4 sets x 5 1 set x 4 60.00% 516 3 sets x 3 3 sets x 2 80.00%
495 82.50% 238 62.50% 532 82.50%
510 85.00% 247 65.00% 548 85.00%
525 87.50% 257 67.50% 564 87.50%
540 90.00% 266 70.00% 581 90.00%

Squat Bench Deadlift
Week 4 Week 2 Week 4
1/31/2016 2/6/2016 540 3 sets x 1 90.00% 266 2 sets x 4 3 sets x 3 70.00% 581 3 sets x 1 90.00%
555 92.50% 276 72.50% 597 92.50%
570 95.00% 285 75.00% 613 95.00%
585 97.50% 295 77.50% 629 97.50%
600 100% 304 80.00% 645 100%

Squat Bench Deadlift
Week 1 Week 3 Week 1
2/7/2016 2/13/2016 378 4 sets x 5 1 set x 4 60.00% 245 3 sets x 3 3 sets x 2 70.00% 408 4 sets x 5 1 set x 4 60.00%
394 62.50% 254 72.50% 425 62.50%
410 65.00% 263 75.00% 442 65.00%
425 67.50% 271 77.50% 459 67.50%
441 70.00% 280 80.00% 476 70.00%

Squat Bench Deadlift
Week 2 Week 4 Week 2
2/14/2016 2/20/2016 441 2 sets x 4 3 sets x 3 70.00% 280 3 sets x 1 80.00% 476 2 sets x 4 3 sets x 3 70.00%
457 72.50% 289 82.50% 493 72.50%
473 75.00% 298 85.00% 510 75.00%
488 77.50% 306 87.50% 527 77.50%
504 80.00% 315 90.00% 544 80.00%

Squat Bench Deadlift
Week 3 Week 1 Week 3
2/21/2016 2/27/2016 504 3 sets x 3 3 sets x 2 80.00% 228 4 sets x 5 1 set x 4 60.00% 544 3 sets x 3 3 sets x 2 80.00%
520 82.50% 238 62.50% 561 82.50%
536 85.00% 247 65.00% 578 85.00%
551 87.50% 257 67.50% 595 87.50%
567 90.00% 266 70.00% 612 90.00%

Squat Bench Deadlift
Week 4 Week 2 Week 4
2/28/2016 3/5/2016 567 3 sets x 1 90.00% 266 2 sets x 4 3 sets x 3 70.00% 612 3 sets x 1 90.00%
583 92.50% 276 72.50% 629 92.50%
599 95.00% 285 75.00% 646 95.00%
614 97.50% 295 77.50% 663 97.50%
630 100% 304 80.00% 680 100%

Squat Bench Deadlift
Week 1 Week 3 Week 1
3/6/2016 3/12/2016 390 4 sets x 5 1 set x 4 60.00% 259 3 sets x 3 3 sets x 2 70.00% 420 4 sets x 5 1 set x 4 60.00%
406 62.50% 268 72.50% 438 62.50%
423 65.00% 278 75.00% 455 65.00%
439 67.50% 287 77.50% 473 67.50%
455 70.00% 296 80.00% 490 70.00%

Squat Bench Deadlift
Week 2 Week 4 Week 2
3/13/2016 3/19/2016 455 2 sets x 4 3 sets x 3 70.00% 296 3 sets x 1 80.00% 490 2 sets x 4 3 sets x 3 70.00%
471 72.50% 305 82.50% 508 72.50%
488 75.00% 315 85.00% 525 75.00%
504 77.50% 324 87.50% 543 77.50%
520 80.00% 333 90.00% 560 80.00%

Squat Bench Deadlift
Week 3 Week 1 Week 3
3/20/2016 3/26/2016 520 3 sets x 3 3 sets x 2 80.00% 228 4 sets x 5 1 set x 4 60.00% 560 3 sets x 3 3 sets x 2 80.00%
536 82.50% 238 62.50% 578 82.50%
553 85.00% 247 65.00% 595 85.00%
569 87.50% 257 67.50% 613 87.50%
585 90.00% 266 70.00% 630 90.00%

Squat Bench Deadlift
Week 4 Week 2 Week 4
3/27/2016 4/2/2016 585 3 sets x 1 90.00% 266 2 sets x 4 3 sets x 3 70.00% 630 3 sets x 1 90.00%
601 92.50% 276 72.50% 648 92.50%
618 95.00% 285 75.00% 665 95.00%
634 97.50% 295 77.50% 683 97.50%
650 100% 304 80.00% 700 100%

Bench
Week 3
4/3/2016 4/9/2016 304 3 sets x 3 3 sets x 2 80.00%
314 82.50%
323 85.00%
333 87.50%
342 90.00%

Bench
Week 4 (April 11 or 13)
4/10/2016 4/16/2016 342 3 sets x 1 90.00%
352 92.50%
361 95.00%
371 97.50%
380 100.00%

With Ronald's information and the program you just read, know that going into his training Robert was at: 600/335/645, all RAW, no knee wraps for a 1580 total. After the 13 week cycle Robert was hitting 645/355/675, all RAW, no knee wraps for a 1675 total, so a 95LB increase on his total at the end of the 13 weeks. Robert also pulled a nice 705LB deadlift, but lost it at the very top, so we are not counting that. That being said, it makes for a 60LB increase in the deadlift. Not that Robert’s deadlift was bad, but there are a number of good pullers at the MGG and thus lots of nice deadlift information there. Here is a tip we worked on with Robert as well as some of the other newer lifters, and if you are a newer lifter, or a lifter stuck in a plateau. This is going to be a small portion to a deadlift article I am putting together, but I want to share it within the context of this coaching log as it is germane to the discussion. ***Deadlift Tip (upcoming article segment): Recently I was at the APF IL State Powerlifting Championships. At the meet I had an opportunity to talk with my mentor, friend and living powerlifting legend, Ernie Frantz. We discussed many things and it is always great talking with Ernie. But of note during our meeting was our discussion about deadlifting and dropping the deadlift bar (lots of that it seems via social media). As Ernie went through his extensive and quite frankly, impressive rolodex of historically great pullers he has trained with, he noted that they all were pullers who controlled the descent. Beyond the damage to the integrity of the platform’s flat surface and the fact that this shortens the life of a deadlift bar, the amount of power a lifter gives away when they drop the bar is greater than they know as clearly if they had this knowledge they would never drop a bar again. On the surface it looks pretty cool and feels fulfilling to pull a big weight off of the platform and let that bad boy crash to the ground and then hear that sweet sound of hundreds of pounds of weight hitting the floor. So although that is truthfully a great feeling, that crashing sound is symbolically the sound of strength development escaping your grasp. The harsh reality is, when the deadlift makes a sound anything more than a clang on the platform surface (and yes, 500LBS, 600LBS, 700LBS and 800LBS can truly just clang on the platform surface) the lifter is only training what comes to less than half the lift when you break down the mathematics. Ironically it is controlling the down and making a controlled landing on the platform that builds the strength to get the deadlifter past plateaus when pulling the weight off of the ground. Additionally we are talking about time under tension. Let’s look at the math. The pull of the deadlift (depending on how much of a grinder it is) tends to be about 3 seconds. When the lifter drops the deadlift at that point, they are missing the 2 seconds of hold at the top and the 2-3 seconds of controlled descent. In other words, 100% of the time the bar is being controlled by the lifter with regard to a full deadlift is typically 8 seconds, by dropping the bar at the lock out, the lifter is missing 75% of the time under tension of the lift. To put that another way, the lifter pulling 700LBS, then holding, then controlling the descent is getting 75% more time with the loaded barbell then his counterpart who drops the 700LB bar from the top. The additional beauty of a full deadlift with a hold at the top and controlled descent is that the deadlifter is getting a full 8 seconds with the weight in his/her hands. Nothing, NOTHING builds a deadlifter’s grip like a fully controlled deadlift. ***As you watch Robert deadlift, note each and every deadlift touches the platform in a controlled manner and THIS is where so much of his power comes from. Newer lifters make a note of this as there is a world of difference between a social media deadlift that sounds impressive and a deadlift that is actually is impressive.

The other variables in Robert’s training that contributed to this 95LB total increase in 13 weeks included cleaning up his diet so Robert worked very hard at his nutrition and had a nice easy transition from a softer 250LB training weight to a tight, dialed in 241 training weight, weighing in at 241LBS for the meet. Supplements for the meet were key too and with our relationship with Universal Nutrition Robert supplemented with the following for the 13 weeks: Ultra whey pro, Casein pro, Animal Pak, Glutamine, Creatine chews, Jointment, Beef aminos, Atomic 7 and CLA. Lastly, and this is pretty key Robert and I talked a lot about Magnesium and D3. If you want to know the WHY behind these two supplements, I just put this out for all powerlifters to Live, Learn and Pass On, https://www.elitefts.com/education/magnesium-and-vitamin-d3-two-neglected-parts-of-the-power-game/
So, Magnesium wise Robert supplemented with 1000mg of Magnesium and D3 wise, 3000iu’s building up to 10,000iu’s toward the middle and end of the training cycle. At the risk of sounding like a Mom, and in all seriousness, read the article on Magnesium and D3 as the scientific data with regard to these two supplements and strength and power are irrefutable and absolutely essential.

Robert's training cycle supplements for the AAPF RAW Nationals. Photo courtesy of Bain and MGG.

*TRAINING FOOTAGE FILMED IN HD.*

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