When the LAST day is really the FIRST day [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 geared to the new to intermediate powerlifter. LIVE, LEARN and PASS ON.

MONSTER GARAGE GYM is one of the premier powerlifting gyms in the US.

THIS WEEK’S Monster Garage Gym/Maroscher Coaching Log: When the LAST day is really the FIRST day

*NEW MGG COACHING LOG POSTED HERE EVERY WEEK!!!!
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Coaching Log:
The largest military installation in Illinois and the largest training station in the Navy, is the Naval Station Great Lakes, aka, Great Lakes Naval Training Center. It is comprised of some eleven hundred buildings spread over some sixteen hundred acres. It is in essence a small city that annually has some 40,000 recruits pass through Recruit Training Command, and hosts some 7,000 recruits at any given time.  It just so happens that Monster Garage Gym and Naval Station Great Lakes are a mere 15 minutes from one another.  

As the men and women of the United States Navy are cut from a cloth that demands the best out of themselves not only mentally, but physically, the Monster Garage Gym serves as powerlifting central for some of these amazing individuals.  As there time is sometimes short-lived on the base…..get trained, get moving on the the next military training, we will get some of these go-getters for merely one hot minute, and then they are gone. Because of this, our primary focus with them is steeped in the basics, meaning technique assessment, technique correction, technique enhancement and finally, technique implementation.  In other words, we strip away the bad stuff, keep what is good and add what is missing. Our RAW programming guru, Ronald Legarreta, complements this technical piece with a training regiment deeply rooted in the Prilepin Chart.

IMG_5875prilipinjosh size 800 -Josh's program, based on Prilipin's Table

What makes working with these young sailors and powerlifters such a unique experience, is they are easily the most coachable lifters we have ever encountered. They listen, they internalize, they ask great questions, they implement and they follow directions like nobody’s business. With this skill set as our blank powerlifting canvas, the technique folks at the gym are in heaven. If you are someone’s powerlifting mentor, coach, trainer (whatever vernacular you choose to use), just imagine if your pupil not only listened to you, but did so with exacting precision all the while asking questions when they needed too. This is a huge juxtaposition to what I and others are sometime used to. It is not typical to make the same suggestion for literally years, then some three years later the lifter says, “Hey, that thing you suggested really worked.” I say “great, I am glad to hear that.” What I want to say is, “It took you several wasted years, several minor and a major injury to take and implement that suggestion.” But not every horse that is led to the sparkling blue waters will drink. ….But, I digress.

ericjoshsize800MGG -M.G.G. owner Eric Maroscher with Fire Controlman third class, Josh Gregory-

Recently, one of our mentees from Naval Station Great Lakes, took his last training pulls at the Monster Garage Gym. Josh is a 20 year old sailor whose is a Fire Controlman third class.

22237307_1526573550722017_788269884_n -Military Muscle Foundation-
joshandsupportteamusaplmeet -Josh with some of his Navy crew at the USAPL WI State Meet-

Josh came to the gym with a great work ethic, a great attitude and a desire to learn how to become strong(er). In the process he competed in a non-sanctioned meet at the Naval Station that lifters from the M.G.G. judged, he took part in a free deadlift technique assessment seminar that we hosted exclusively for active military to teach deadlift technique but to also support the Military Muscle Foundation whose charge is to combat and promote awareness for both veteran and military suicide, alongside PTSD. Josh also competed in the USAPL Wisconsin State Powerlifting Championships. During this time, and while he kept his main focus, military training, Josh brought other sailors into the gym, where they followed his powerlifting leadership and path. They too, listened, learned, trained and some took that leap and competed as well.

One of the keys to success with newer lifters is to meet them where they are. One size fits all training will not be successful as every lifter has their own path. Having said that, there is the ultimate end goal, but getting there can take a number of routes.

Like within the military, if the recruit is not performing well, that really falls on their superior officer. Same with powerlifting. If a lifter is under the care of a mentor, coach, trainer, etc, and they are not producing at the meet, if they are failing to hit numbers or bombing out, don’t castigate that lifter, look to their superior officer, their coach. Sailors do what they are told and if the instruction is poor or the attention to nuance is flawed or lacking, that is not on the sailor.

IMG_5831 -Last day at M.G.G. for Josh. Once a Monster, ALWAYS a Monster-

All that said, we have few precious months to work with these lifters and that responsibility for their success falls as much on our shoulders as teachers as their as pupils. The silver-backs, the master lifters at the gym know this well. They know that they were taught well and that six months to a year is hardly enough training/teaching time, but it is enough to build a foundation and help lifters to ready themselves for when they leave and that entails knowing what training advice not to take and who not to listen to and how to identify that. They will be getting advice from everyone who is trying to make a buck or who owns a pair of squat shoes. The veterans of the sport will say watch out for the lifter with the expensive squat shoes and a cheap squat, as well as those who talk loud and talk about others. The best lifting coaches stay in their lane, and rarely comment on others as their focus is their lifters and not wasting precious energy.

As Josh’s last training sessions approached we could tell he was becoming keenly aware of the significance of where he was training, what he had learned, who he had learned if from, some of the vast history of this sport, where he could potentially end up in that history and the fact that he would be leaving this teaching environment.

Stick with the program….. As Josh’s last day approached the fact that this was his last training day at this gym, with his fellow sailors, his friends, his lifting mentors was weighing on him. You could see it all over his affect. Josh’s idea was to max, which we all get. His lifting mentor at the M.G.G., retired United States Marine, and Military Nationals powerlifting champion Ronald Legarreta said, “Sure you can max today….after you finish today’s training (sets of 2’s on the deadlift). Stick to the plan, it is what got you here, it is what subsequent training sessions are based on.” The simple and appropriate response from Josh, “Yes sir.” And so Josh’s last training session at the Monster Garage Gym began.

How did the session go? Did he max after his training? We’ll let you see for yourself with the accompanying video.

The purpose of this coaching log is many fold. First, is for the newer to intermediate lifters who follow this log;

  • Find a powerlifting gym is, if not the most critical one of the most critical ingredients to finding success in this sport.
  • Know how to identify those in this sport who know what they are talking about, then listen and learn from them. There are snake oil selling ‘coaches’ everywhere. Caveat emptor my friends.
  • Be consistent, listen, ask clarifying questions, work hard, and train with like minded individuals and remember, it is ok to have fun in this process. Being hard core doesn’t mean you have to be an *ss. Psychology tells us that most people who are critical or plain old jags, are so because they are miserable people and ultimately lack self confidence, thus the boisterous and negative aspersions on others. These ‘experts’ never last in powerlifting as they lack the symmetry in their lives to maintain success. Listen to Dave Tate preach about the pillars of life, symmetry if you will, as he is 110% correct in that assessment.

Reflecting back on Josh’s time with the master lifters and his Naval crew at the M.G.G. the only lesson he didn’t fully internalize (yet) is that leaving the M.G.G. was really not his last training session with the Monster crew, as all of that information, all that knowledge and all the relationships go with him as his last day at the M.G.G. is really his first day in the next phase of his powerlifting journey. And that next phase will take place as Josh and a number of his, Monster Garage Gym Military Powerlifting Team members head to make their mark in Dahlgren, Virginia at the NAVAL SURFACE WARFARE CENTER. The name alone commands the respect it rightfully deserves.

The crew at the Monster Garage Gym wishes Josh, and all of our Great Lakes Naval Training Center powerlifters who are and have headed to their next mission, all the best. Thank you for your service in the US NAVY and service to the United States Of America. Ever onward!!!!!

NOTE: Ronald's complete III phase program for Josh below.

PHASE I
Squat Bench Deadlift
Week 1 Week 1 Week 1
4-Dec 10-Dec 249 4 sets x 5 1 set x 4 60.00% 150 4 sets x 5 1 set x 4 60.00% 261 5 sets x 3 60.00%
259 62.50% 156 62.50% 272 62.50%
270 65.00% 163 65.00% 283 65.00%
280 67.50% 169 67.50% 294 67.50%
291 70.00% 175 70.00% 305 70.00%

Squat Bench Deadlift
Week 2 Week 2 Week 2
11-Dec 17-Dec 291 2 sets x 4 3 sets x 3 70.00% 175 2 sets x 4 3 sets x 3 70.00% 305 4 sets x 3 70.00%
301 72.50% 181 72.50% 315 72.50%
311 75.00% 188 75.00% 326 75.00%
322 77.50% 194 77.50% 337 77.50%
332 80.00% 200 80.00% 348 80.00%

Squat Bench Deadlift
Week 3 Week 3 Week 3
18-Dec 24-Dec 332 3 sets x 3 3 sets x 2 80.00% 200 3 sets x 3 3 sets x 2 80.00% 348 4 sets x 2 80.00%
342 82.50% 206 82.50% 359 82.50%
353 85.00% 213 85.00% 370 85.00%
363 87.50% 219 87.50% 381 87.50%
374 90.00% 225 90.00% 392 90.00%

Squat Bench Deadlift
Week 4 Week 4 Week 4
25-Dec 31-Dec 374 3 sets x 1 90.00% 225 3 sets x 1 90.00% 392 3 sets x 1 90.00%
384 92.50% 231 92.50% 402 92.50%
394 95.00% 238 95.00% 413 95.00%
405 97.50% 244 97.50% 424 97.50%
415 100% 250 100% 435 100%

Raw Bench 0 Week 4
21-Oct 10-Dec 0 3 sets x 1 90.00%
0 92.50%
0 95.00%
0 97.50%
0 100%

28-Oct 17-Dec Week 1
0 4 sets x 5 1 set x 4 60.00%
0 62.50%
0 65.00%
0 67.50%
0 70.00%

4-Nov 24-Dec Week 2
0 2 sets x 4 3 sets x 3 70.00%
0 72.50%
0 75.00%
0 77.50%
0 80.00%

Week 3
11-Nov 31-Dec 0 3 sets x 3 3 sets x 2 80.00%
0 82.50%
0 85.00%
0 87.50%
0 90.00%

PHASE II
Squat Bench Deadlift
Week 1 Week 1 Week 1
4-Dec 10-Dec 267 4 sets x 5 1 set x 4 60.00% 159 4 sets x 5 1 set x 4 60.00% 285 5 sets x 3 60.00%
278 62.50% 166 62.50% 297 62.50%
289 65.00% 172 65.00% 309 65.00%
300 67.50% 179 67.50% 321 67.50%
312 70.00% 186 70.00% 333 70.00%

Squat Bench Deadlift
Week 2 Week 2 Week 2
11-Dec 17-Dec 312 2 sets x 4 3 sets x 3 70.00% 186 2 sets x 4 3 sets x 3 70.00% 333 4 sets x 3 70.00%
323 72.50% 192 72.50% 344 72.50%
334 75.00% 199 75.00% 356 75.00%
345 77.50% 205 77.50% 368 77.50%
356 80.00% 212 80.00% 380 80.00%

Squat Bench Deadlift
Week 3 Week 3 Week 3
18-Dec 24-Dec 356 3 sets x 3 3 sets x 2 80.00% 212 3 sets x 3 3 sets x 2 80.00% 380 4 sets x 2 80.00%
367 82.50% 219 82.50% 392 82.50%
378 85.00% 225 85.00% 404 85.00%
389 87.50% 232 87.50% 416 87.50%
401 90.00% 239 90.00% 428 90.00%

Squat Bench Deadlift
Week 4 Week 4 Week 4
25-Dec 31-Dec 401 3 sets x 1 90.00% 239 3 sets x 1 90.00% 428 3 sets x 1 90.00%
412 92.50% 245 92.50% 439 92.50%
423 95.00% 252 95.00% 451 95.00%
434 97.50% 258 97.50% 463 97.50%
445 100% 265 100% 475 100%

Raw Bench 0 Week 4
21-Oct 10-Dec 0 3 sets x 1 90.00%
0 92.50%
0 95.00%
0 97.50%
0 100%

28-Oct 17-Dec Week 1
0 4 sets x 5 1 set x 4 60.00%
0 62.50%
0 65.00%
0 67.50%
0 70.00%

4-Nov 24-Dec Week 2
0 2 sets x 4 3 sets x 3 70.00%
0 72.50%
0 75.00%
0 77.50%
0 80.00%

Week 3
11-Nov 31-Dec 0 3 sets x 3 3 sets x 2 80.00%
0 82.50%
0 85.00%
0 87.50%
0 90.00%

PHASE III

Squat Bench Deadlift
Week 1 Week 1 Week 1
11-Sep 17-Sep 279 4 sets x 5 1 set x 4 60.00% 165 4 sets x 5 1 set x 4 60.00% 300 5 sets x 3 60.00%
291 62.50% 172 62.50% 313 62.50%
302 65.00% 179 65.00% 325 65.00%
314 67.50% 186 67.50% 338 67.50%
326 70.00% 193 70.00% 350 70.00%

Squat Bench Deadlift
Week 2 Week 2 Week 2
18-Sep 24-Sep 326 2 sets x 4 3 sets x 3 70.00% 193 2 sets x 4 3 sets x 3 70.00% 350 4 sets x 3 70.00%
337 72.50% 199 72.50% 363 72.50%
349 75.00% 206 75.00% 375 75.00%
360 77.50% 213 77.50% 388 77.50%
372 80.00% 220 80.00% 400 80.00%

Squat Bench Deadlift
Week 3 Week 3 Week 3
25-Sep 1-Oct 372 3 sets x 3 3 sets x 2 80.00% 220 3 sets x 3 3 sets x 2 80.00% 400 4 sets x 2 80.00%
384 82.50% 227 82.50% 413 82.50%
395 85.00% 234 85.00% 425 85.00%
407 87.50% 241 87.50% 438 87.50%
419 90.00% 248 90.00% 450 90.00%

Squat Bench Deadlift
Week 4 Week 4 Week 4
2-Oct 8-Oct 419 3 sets x 1 90.00% 248 3 sets x 1 90.00% 450 3 sets x 1 90.00%
430 92.50% 254 92.50% 463 92.50%
442 95.00% 261 95.00% 475 95.00%
453 97.50% 268 97.50% 488 97.50%
465 100% 275 100% 500 100%

Raw Bench 0 Week 4
21-Oct 17-Sep 0 3 sets x 1 90.00%
0 92.50%
0 95.00%
0 97.50%
0 100%

28-Oct 24-Sep Week 1
0 4 sets x 5 1 set x 4 60.00%
0 62.50%
0 65.00%
0 67.50%
0 70.00%

4-Nov 1-Oct Week 2
0 2 sets x 4 3 sets x 3 70.00%
0 72.50%
0 75.00%
0 77.50%
0 80.00%

Week 3
11-Nov 8-Oct 0 3 sets x 3 3 sets x 2 80.00%
0 82.50%
0 85.00%
0 87.50%
0 90.00%

Wishing all of our weekly coaching log readers the best in your training and competitions. Ever Onward, Eric Maroscher, Owner: MONSTER GARAGE GYM

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