Monster Garage Gym/Maroscher Coaching Log: By MGG owner, 2-Time WPC World Powerlifting Champion, Eric Maroscher.
This installment of the Monster Garage Gym/Maroscher Coaching Log features Top 50 All Time American Bencher, Mike Strom and AWPC World RAW Bench Press Champion and World RAW bench record holder, Dawn Maroscher.
The purpose of this log is to illustrate the stark difference between a speed bench (in this case with an arch bar and EliteFTS Monster Mini bands) with a max effort bench (in this case with a 60LB EliteFTS Sabertooth bench bar and strait weight). Many great EliteFTS articles written by Dave Tate go into grave detail with regard to these methods (check them all out on this site) but the teaching point here is to demonstrate how vastly different these two methods are, which is especially important to those just putting their toe into the waters of these WSBB methods. *Video filmed in HD: Load to 720 or 1080 for HD video.
The comparisons are:
Set Up: Mike and Dawn’s set up is virtually identical. Mike is the MGG’s pound for pound best bencher with a 670LB shirted bench at 193LBS bdw. Mike’s form is the form Dawn (as well as other MGGer’s) uses and their set ups are about as identical as two set-ups can be. Why, because Mike really helped tweak her form as he does with others at the gym.
Bench Press: Both Mike and Dawn are training on an EliteFTS Deluxe bench press so there is zero difference there.
Top of their game: Mike’s biggest win was the 2014 APF Senior Nationals best lifter winner. Dawn’s biggest win was the AWPC Worlds where she set the AWPC RAW bench press record and won best lifter. So both are hitting their stride when it comes to meet numbers and winning.
The contrasts are:
Two completely and totally different methods of training, speed vs max effort. With that as a given, even with this contrast the similarity is that both training methods (honed by the guru of methodology, Louis Simmons) is that they both work toward the ultimate goal and that is a competition p.r. and winning the meet.
The nuances alone of speed vs max effort bench are enough to fill a book (and have) and thus that is a topic for a different day, however, the point of this log is for you to visually see, via their training footage, the striking differences of these methods, but note as well the fact that both are built on a foundation of superior technique and execution of the lifts. Both methods performed on the same bench, with the same form and technique, by two superior benchers, but with two unique and different purposes, yet both being bench work aimed at the same ultimate benching goals.
We hope you find this video comparison and contrast of use to you in your training. Below are Mike and Dawn’s complete training logs from this day’s training.
As always, thank you for following the Monster Garage Gym/Maroscher coaching log. We hope you found this log and our other prior logs of benefit to you. Ever Onward, Eric Maroscher.
Mike’s Training Log:
Log from Thursday... Warm ups - External Rotation at 90 degrees 2x15, Band Pullaparts 2x15, Band Pressdowns 2x15 Speed Bench with Arch Bar- 185+monster minis 6x3, 205 with bands x3, 225 with bands x3, 245 with bands x3 DB Bench - 95's x 12, 10, 8 Rolling DB Tricep Extension- 40's x12, 45's x10,10, 50's x8,8 2 Arm Hammer Row- 2 plates per side x15,12, add 25 per side x10, 3 plates x10 Superset with... Pulldowns- 150 x 4x10 Hammer Shrug- 3x20 Band Face Pull- Light x 2x10 Hammer Curl- 25's x 15, 12, 12 Delt Rotational Raise- 10's x 2x10 2:00 DB Bench- 35's Felt good to get a lot of work / accessory volume in. DE Bench day is always the training day that leaves me feeling best... Better than when I walked in to the gym.
Dawn’s Training Log:
Bar 60lbs 2x 15
Bar +25lbs 2x10
Bar +45lbs 1x5
Bar +45lbs+10 1x3, Bar+45lbs+10+10x3, Bar +45lbs+10+10+2x1, Bar +45lbs+25x1, Bar 45lbs+25+2x1
Chaos Bench 10lbs x15
25lbs +10lbs x 3set of 15
Triceps burn out
with red band 50 reps in total
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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