This installment of the Maroscher/MGG Coaches Log covers Rote Nature Of A Training Session.

The point of this particular coache’s log is to take you through one specific bench workout, in this case with RAW lifter, Kristin Johnson. I am choosing Kristin for several reasons. First, at this point in time she is quickly closing in on a 300LB RAW bench press and for a 181LB woman that is world caliber weight. There are guys out there that weight 181LBS and can’t press 300LBS so both men and women can learn from her as she is a superior bencher. Kristin’s current RAW bench press max is 280LBS. Second, Kristin has worked very hard on her form and technique which will be very apparent as you to watch this footage. It might be of value for some to note how each and every rep is a mirror image of the prior rep. Some might want to even emulate some of the facets of her RAW technique. Third, because her training program is a simple % program for sets and reps with a rotation of bench and bench like movements. On this day she follows her bench work with the EliteFTS pad to hit the lockout portion of her bench and to get used to handling weight greater than her training weight.


We get a lot of questions at the Monster Garage Gym about training programs, and a lot of newer-to-the-game powerlifters throw terms around that they have heard, but might not necessarily understand like (accommodating resistance, max effort, etc.) as they are searching for a program to become involved with. Even lifters who have trained for a while have questions for us as they lift alone so they lack that symbiosis you get from others coaching you and sharing information with you, as well as sometimes the information out there can put them on overload mode.

On top of that, many powerlifting videos online are actually very exciting high-light reels. They serve to inspire and motivate and they do a very nice job of that, and to that end they serve their purpose well.

Having said all that, the work that often goes into the lift that eventually gets put on the highlight reel is far more tame, far more rote and far less exciting than the finished product that one sees in the meet or on the inspirational video, but the high light reels are some lifter’s template to what they think a training session must look like.

This is why I have chosen Kristin’s training session as the illustration for this log. In this session there is nothing fancy, no bands, no chains, just meticulous form, the proper weight %’s being used, a good training partner, a solid EliteFTS deluxe bench to train on and the EliteFTS pad which is used for her post-bench press work.

Below you will find Kristin’s workout and above the accompanying video of her working sets. Ever Onward, Eric Maroscher/Owner: Monster Garage Gym.

Photo by MGG, Kristin Johnson RAW bench press
During this clip Kristin training looks like this:
Warm ups:
Bar x 30
95 x 20
135 x 15
185 x 5
225 x 5
Working sets:
245 x 4 x 5
Pad Working sets:
225 x 5
250 x 2
275 x 2
300 x 1
315 x 1

Following her flat bench work, Kristin works with the EliteFTS shoulder saver pad. It equates to a two board but there is not that artificial feeling of bar hitting the board, and the board being pressed down hard on the chest. It gives the bencher a little more of an authentic tactile benching experience. The pad also allows those lifters who train alone not to have to tuck the two board into their shirt, or use bands to strap the board onto the lifters chest. The pad allows for the bencher to train with weights greater than their max as the distance to the chest is drastically shortened thus also allowing the lifter to get used to that heavier weight for more than a single rep.

The narration of the video will verbally illustrate the training footage. Kristin is living proof that training sessions do not have to always incorporate complex movements or entail elaborate training methodology. They do require near perfect form, some type of program be it periodization or some other more basic program based on good research, a superior work ethic and consistency of training.


We hope this video from our coaches log is beneficial to you. Special thanks to Kristin Johnson and Dustin Karasek. Music: Binary Metal, by Rob Scallon.

Monster Garage Gym/Maroscher coaching log:
Eric Maroscher, 2-Time WPC World Powerlifting Champion. Columnist, Elitefts. Team Elitefts Member. Owner, Monster Garage Gym

Monster Garage Gym/Maroscher coaching log bench training by: Kristin Johnson. Kristin is a N.A.S. National Strongman Qualifier, N.A.S. Kentucky Strongest Man and Woman Champion, N.A.S. Illinois State Log Press Record Holder, AAPF National and IL State RAW bench only record holder.