Putting up world class numbers via non-complex training programs: (VIDEO Included)

This installment of the Monster Garage Gym/Maroscher Coaching Log covers Monsterette, Crystal Tate and Monsterette Dawn Maroscher’s training session.

*Crystal is currently the #1 ranked women’s RAW deadlifter on the PowerliftingWatch rankings, and Dawn has held the AWPC World RAW Bench Record, AAPF National RAW Bench Record and AAPF IL State RAW Bench Record in the 148LB class.

In this coaching log, Crystal works up to a 500LB RAW deadlift and Dawn works up to a 215LB RAW bench press *using the 60LB EliteFTS Sabertooth bench bar.

The point of this particular coaching log is two-fold. First, to demonstrate that women at the top of the powerlifting game can put up world caliber numbers yet do so through non-complex, yet, well thought out, planned and executed training cycles. Second, to give you an opportunity to see up close the EliteFTS Sabertooth bench bar.

Below you will find Crystal and Dawn’s training log from the day’s session.

We hope you find this coaching log of value to you. Ever Onward, Eric Maroscher. Owner: Monster Garage Gym.
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Crystal:
“Warm up sets: 135x5 135x5 185x5 225x4 275x4 295x4 315x3 335x3 385x2 405x2 Singles: 425x2 455x1 475x1 490x1 5lb pr 500x1 missed 500x1 (15lb pr) Accessory work: Box deadlifts to work my form. Hip thrusts to strengthen my hips through the lockout. 3 different ab workouts for core strength.”
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Dawn:
“Warmed up with the bar, 2 sets of 5 reps. Note: In this case, the bar is a 60LB bar. It is the Sabertooth bench bar. The 500-800LB benchers at the MGG like it because you can load it with many plates but still have room to spot on the sides. They also like it because it is thicker and has minimal if any whip to it. Although my bench is 215LBS RAW and not 800LBS, I like the balance of the bar and the width of the bar. What I don’t care for is having to re-figure the numbers as it is 60LBS not 45LBS.
110 x 5 x 3, 150 x 5, 165 x 3, 190 x 2, 195 x 2, 200 x 2, 205 x 1, 210 x 1, 215 x 1
Dumbbells 50’s x 12 x 2
Triceps-trifecta with 15LBers x 12 x 3
Abs pull downs with green EliteFTS band x 100 reps
Ab roller sets with 50 reps
Currently I am training for the AAPF Nationals.”
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We hope this video and write-up from our coaching log is beneficial to you. Special thanks to Crystal and Dawn and the Monsters at Monster Garage gym.

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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