Women's RAW Bench Press Training: VIDEO (Included)

Monster Garage Gym/Maroscher Coaching Log: By MGG owner, 2-Time WPC World Powerlifting Champion, Eric Maroscher. (Log number XXIII).
This installment of the MONSTER GARAGE GYM/Maroscher Coaching Log features the #5 Ranked Women’s RAW master bencher (203LBS at 148BDW) Mz. Dawn.

The purpose of this log is to show you some contest training footage of a RAW female bencher, as well as her specific bench press form/technique/set-up. Mz. Dawn is currently prepping for the 2015 APF Chicagoland Summer Bash. She was the 2010 AWPC World RAW Bench Press Champion and has held the AWPC World and AAPF National bench press records in both the Open and Master division.

In this training session Mz. Dawn takes the weight up to a nice 210LB RAW bench press. Dawn’s program vacillates between heavier sets of 1’s, 2’s or 4’s (based on %’s) on heavier days and a volume training day with reps around the 8 range area. Her program is built on a foundation of the basics with very little accommodating resistance and minimal variation. For Dawn, this, no-frills program is what she responds to the most. There are a number of elements of Strongman training in her program that we feel gives her some additional functional strength and also keeps her body healthy as well as benefits her overall general conditioning. Sometimes, especially for the newer RAW lifter, there is a misconception that training methods need to become progressively more dynamic and complex the better the lifter becomes. The reality is, every powerlifter is different and finding the program that is right for you, is the key to continued success. Just because lifter X or Y does program A or B does not mean that their program is the best for you.

The footage in the accompanying video captures a good chunk of Mz. Dawn’s training from the day. *The training footage in this video (filmed in HD, let load to 720 or 1080 for HD quality). Dawn’s complete log from the day is written out below for your perusal.

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. If you like them, we would appreciate it if you would share 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.
Dawn’s Training Log:
Bar - warm up 2 sets of 15 reps
95- 2 sets of 8 reps
135-1 set of 6 reps
155-1 set of 5 reps
165-1 set of 3 reps
175-1 set of 3 reps
180-1 set of 2 reps
185-1 set of 1 rep
190-1 set of 1 rep
195-1 set of 1 rep
200-1 set of 1 rep
205-1 set of 1 rep
210-1 set attempted

50lbs 15reps
55lbs 12 reps
60lbs 12 reps
Back rows

Lat raises
20lbs 2 sets of 15
Floor pull ups 2 sets of 8
Pull downs 1 set of 5 stopped as my arms couldn't do any more

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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