VOLUME, VOLUME, VOLUME: Filling in the RAW gaps for a SHIRTED bench (VIDEO Included)

Monster Garage Gym/Maroscher Coaching Log: By MGG owner, 2-Time WPC World Powerlifting Champion, Eric Maroscher.
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This installment of the Monster Garage Gym/Maroscher Coaching Log features Top 50 All Time American Bencher, and APF Senior Nationals Champion and Best Lifter, Mike Strom.

The purpose of this log is to illustrate the sheer amount of volume that a world caliber lifter puts into a training session to help him/her prepare for that one max effort press in a meet. Mike is a shirted bencher (670LBS at 193bdw) but he knows that a shirt, which is designed to help you press more weight, can also exponentially expose your benching weaknesses. With that in mind, Mike trains more often RAW and works to fill in any RAW gaps within his benching, so when he puts on the shirt, he can focus and concentrate on technique and pure explosive power.

The training footage in this video (filmed in HD, let load to 720 or 1080 for HD quality) captures a good chunk of Mike’s most recent bench press training session and although you can see the sheer amount of volume in his log below, what the video can’t capture is the truly break-neck pace at which he trains. Nobody wants to lose a meet because they were gassed by the deadlift, and the speed at which Mike trains ensures that will never happen as he has phenomenal stamina.

We hope you find this video and log as a whole of use to you in your training. Please let us know by your comment(s) if these logs are useful to you and what we can do to make the better, or what you already like about them.

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.
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Mike Strom: Training Log -
Warm ups -
Rotator Cuff External Rotation at 90 degrees - 2x15
Band Pullaparts - 2x15
Band Pressdowns - 2x15

Arch Bar Bench with wide choked Avg Band - barx10, add band x 8, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 345 x 1, 365 x 1, 375 x miss

3 Board Close Grip - 315 x 8, 6, 5, 4
Superset with...
Band Pressdown - Avg x 25, 20, 20, 18

2 Arm Hammer Row - 2 plates / side x 15, 2.5 pps x 10, 10, 3 pps x 8

Pulldowns - 3 x 10
Hammer Shrug - 3 x 15-20
Hammer Curl - 25's x 3 x 10-15
Rotational Shoulder Raise - 10's x 2 x 10
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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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