FULL 6 WEEK MEET PREP TRAINING CYCLE and MEET RESULTS: VIDEO Included

MGG/Maroscher Coaching Log: By MGG owner, 2-Time WPC World Powerlifting Champion, Eric Maroscher. ________________________________________ As promised, this installment of the Monster Garage Gym/Maroscher Coaching Log covers Monsterette, Kristin Johnson’s six week training cycle, which prepped her for the 2015 APF IL State Powerlifting Champships.



Kristin is currently the #3 ranked RAW bencher in the 181LB division on PowerliftingWatch’s 2015 rankings, but this training cycle was for a full meet, so although she pressed an amazing 275LBS RAW, she also squatted 308LBS RAW no-wraps and pulled 380LBS RAW at a bdw of 178LBS. [youtube=https://www.youtube.com/watch?v=jH3Lrcp_I8s] We felt that this, full picture of her training cycle could provide you with a possible template for your own training if you are looking for a solid, non-technical training program. *Guys too can take note of this training, as a 300LB RAW bench press at 178LBS is a good press for a man and that is Kristin’s p.r. bench at this time in the gym. As you will see via her log of this 6 week cycle, Kristin puts a lot of work into her training beyond the big three lifts. She also competes in Strongman and as much as I hate to say it, she runs marathons too (boo hiss boo hiss). So, there is a lot of volume in her training as well as movements that help her functional strength as well.Overall, Kristin is in amazing shape and she her overall functional strength level is quite impressive. This only serves to complement her powerlifting training and again, as much as it pains me to say, her tremendous cardio from the running allows her to get in more sets per session than 99% of our other powerlifters. This too only serves to enhance her numbers. Trust me, we are not saying to run a marathon, but if you know a powerlifter who thinks the prowler, sled, flipping tires or the boring treadmill won’t enhance their training, they are naïve at best. As the goal of the MGG/Maroscher coaching logs is to educate, we hope this insight into her training will unlock some ideas for your training be you a male or female lifter. We hope you find this coaching log of value to you. Ever Onward, Eric Maroscher. Owner: MGG. ________________________________________ Kristin’s 6-week, full meet training cycle. Monday: AM-30 minutes cardio on stairs Max effort bench and triceps Bar - 20 95 - 20 135 - 15 185 x 10 225 x 10 250 x 5 275 x 2 280 x 2 280 x 2 Triceps: 3-way pull downs: 90@20 Triangle pull downs: 10 per side/arm @ pin Narrow grip bench: 5 x 10 @ 135 Tuesday: AM-30 minutes cardio on stairs Back, shoulders, biceps Pull-ups 5 x 20 Push-press 5 x 5: Bar x 20, 95 x 10, 5 x 135, 155, 165, 170, 180 Hammers 4 x 10: 20 x 30, 10 x 50, 50, 55 DB Rows 4 x 20: 80, 90, 100, 120 DB Laterals 4 x 10: 30 DB Curls 4 x 10: 35 BB Row 4 x 8: BB Levers 4 x 5: EZ Cable Curl 4 x 30 (drop sets): PWO-12 minutes HIIT, 60-120 intervals Wednesday: AM-30 minutes cardio on stairs 10 minutes walking at 3.8 Legs and core: Squats 5 x 5 @ 225 Warm up 20 @ bar, bar, 10 x 95, 10 x 135, 5 x 185, 5 x 225, 5 x 225, 5 x 225, 5 x 225, 5 x 225 Leg Press 3 x 20 450, 540, 630 Extensions 4 x 10 @ 150, 180, 180, 180 Seated Curls 4 x 20 @ 80, 110, 110, 110 Landmines 4 x 20 Leg Raises 4 x 10 PM-Max effort deadlift 10 x 3 @ 330 Warm up: 10 x 135 10 x 135 8 x 185 5 x 225 3 x 275 3 x 315 Working sets: 3 x 335, 3 x 335, 3 x 335, 3 x 335, 3 x 335 Reverse hyper 4 x 20 @ 90, 90, 90, 90 GHR 4 x 10 @ BW Ab Wheel 4 x 30 30, 30, 30, 30 Thursday: AM-30 minutes cardio -treadmill LIGHT chest and triceps: Incline DB 5 x 20 30, 35, 40, 45, 50 Straight bar Pulldowns 5 x 20 40, 40, 50, 50, 50 PM-Accessory chest and triceps Jambs- Warm up: 10 x 135 10 x 135 10 x 185 10 x 225 10 x 225 8 x 250 5 x 275 Working sets: 5 x 285 4 x 305 Speed work: 10 x 135 10 x 135 Add chains (+90 at top) 10 x 135 3 x 185 3 x 225 -yikes 3 x 200 French press 10 x 90 10 x 140 10 x 140 Friday: AM-30 minutes cardio on stairs Back, shoulders, biceps Pulldowns (reverse grip) 5 x 10: 175, 205, 210, 215, 220 Hammer Press 5 x 10: 180, 200, 210, 180, EZ Preachers 4 x 10: 50, Cable Row 4 x 10 Cable Laterals 4 x 10 (3-way) EZ Curls 4 x 10 Shotgun Row 4 x 8 Arnolds 4 x 10 Concentration Curls 4 x 10 PWO-12 minutes HIIT, 60-120 intervals Saturday: AM-30 minutes cardio on stairs Max effort squat and speed pulls: Warm-up: Bar x 20 65 x 20 95 x 15 135 x 10 185 x 8 185 x 8 225 x 5 250 x 3 Working sets-10 x 3 @ 285 (90%) *put belt on 1. ✔️ 2. ✔️ 3. ✔️ 4. ✔️ 5. ✔️ 6. ✔️ (290) 7. ✔️ (295) 8. ✔️ (300) 9. ✔️ (300) 10. ✔️ (300) Shrugs- 5 x 20 135, 225, 315, 315, 315 Front squat-5x5 135, 135, 135, 135, 135 Leg Press-5 x 20 270, 360, 450, 540, 630 Extensions - 4 x 10 30,30,30,30 Seated Curls - 4 x 10 50,70,70,70 Calf Raises - 4 x 60 (with leg press, 3-way) Sunday: AM-30 minutes cardio on stairs Stretch *Switched Saturday for Sunday, did light shoulders, 30 minutes and 12 minutes HIIT on stairs. Monday- Morning cardio: 30 minutes, intervals, on stairs Abs: Landmines 1 x 20 (bar), 1 x 10 (with 25) Extensions 3 x 20 Leg raises with plate 5 x 25 Oblique twists with plate 2 x 25 Afternoon training: bench and triceps Warm up: 3 x 20 bar 20 x 135 20 x 135 8 x 185 5 x 185 5 x 225 5 x 260 1 x 260 (press commands) red light 1 x 260 (press commands) white light 1 x 275 (press commands) red light 1 x 275 (press commands) white light 10 x 225 Triceps: Close grip: 4 x 20 @ 135, 1 x 15 @ 135 Big Grip Three-way pulldown: 3 x 10 (1 plate) Three way EZ pulldown: 10, 10, 10 @ 4 DB ext: 10 @ 20, 15 @ 15 Triangle pushdown: 16 @ 5, 4 @ 3 Tuesday: AM-30 minutes cardio on stairs Back, shoulders, biceps Pull-ups 5 x 20 ✔️, ✔️, 10 Push-press 5 x 5: Warm up: 20 @ bar, 10 @ 95, 10 @ 135 Working set: 155, 160, 170, 185, 190 (3) Bar x 20, 95 x 10, 5 x 135, 155, 165, 170, 180 Hammers 4 x 10: 1-Arm Hammer Rows 4 x 20: 90, 90, 135, 135 / side Cable 3-Way Laterals 4 x 10: @10 DB Curls 4 x 10: BB Row 4 x 8: BB Levers 4 x 5: EZ Cable Curl 4 x 30 (drop sets): PWO-12 minutes HIIT, 60-120 intervals Wednesday: 30 minutes stair intervals Legs and core: Squats 5 x 5 Warm up 20 @ bar, 10 @ bar + bands, 5 x 135, 145, 155, 185, 200 + bands. 10 x 135 + bands Leg Press 3 x 20 Extensions 4 x 10 Seated Curls 4 x 20 Ab Wheel 4 x 20 Leg Raises 4 x 10 Deadlift (with straps) 5 x 5 @ 315, 320, 325, 325, 330 Warm up: 10 x 135 10 x 135 10 x 185 5 x 225 5 x 275 (with straps) Thursday: 30 minutes stairs Friday: AM- 12 minutes treadmill Seated military press: 20 @ 65, 15 @ 95, 12 @ 105, 10 @ 115, 8 @ 135, 8 @ 140 Machine Laterals SS Plate Front Raises: 12 @ 30, 10 @ 40, 10 @ 50, 8 @ 65 Seated Smith Press: 12 @ 90, 10 @ 95 10 @ 100, 8 @ 110 Bent Over Rear Delts: 4 x 20 @ 20 Shrugs: 4 x 30 with 45s 30 minutes stair intervals Saturday: Max effort squat and speed pulls: Warm-up: Bar x 20 95 x 20 95 x 20 135 x 10 185 x 8 225 x 5 225 x 5 250 x 3 Working sets- 8 x 3 @ 285 (90%) *put belt on. *low box 1. ✔️(285) 2. ✔️(285) 3. ✔️(285) 4. ✔️ (290) 5. ✔️ (290) *single at 315 with high box 6. ✔️ (295) 7. ✔️ (295) 8. ✔️ (300) Below knee rack pulls-5x5 315, 325, 330, 350, Front squat-5x5 155, 160, 175, 185 Leg Press-5 x 20 270, 360, 450, 540, 630 Extensions - 4 x 10 30,30,30,30 Seated Curls - 4 x 10 50,70,70,70 Calf Raises - 4 x 60 (with leg press, 3-way) Monday: 30 minutes stairs Bench: with 65lb bar Warm-up - 50 @ bar 50 @ bar 20 @ 95 20 @ 95 10 @ 135 12 @ 135 10 @ 185 5 @ 185 5 @ 225 3 @ 255 2 @ 265 2 @ 265 2 @ 270 1 @ 285(little help) 1 @ 285 (fail) 1 @ 285 (nailed it!) Wide Pushdowns: 3 x 20 x 20 Triangle pushdowns: 3 x 20 Skullcrusher/narrow/skullcrusher 2 x 10/10/10, 1 x 20/20/20 PM: Hammer Incline: 4 x 8 @ 180 DB Extensions SS DB Kickbacks: 6 x 20, 15, 12, 10, 8, 8 3-way fly: 4 x 10 One arm pulldowns: 4 x 20 Leg raises with 25 plate: 4 x 25 Tuesday: Back and Bi’s 40 minutes stairs Pull-ups: 50 5 x 10 Deads: 5x3 2 x 10 @ 135 2 x 5 @ 225 1 x 5 @ 275 1 x 5 @ 315 *Belt on- 3 @ 335 SS Hammer Pulldowns: 3 x 12 180, 180, 230 Low-Hammer Row: 3 x 12 180, 180, 230 EZ 21’s 3 sets Spider Curls: 3 x 15 Reverse Grip Curl: 3 x 15 Hammers Run-the-Rack: start with 50 Wednesday: Shoulders 30 minutes stairs Behind Neck Press: 5 x 10: 95, 95, 100, 100, 100 Standing Military Press: 5 x 5: 155, 160, 165, 170, 175 (4) DB Laterals: 4 x 30: 20, 25, 30, 30 Plate Raises: 1 x 20 Reverse Peck Deck: 4 x 20 65, 75, 85, 100 12 minutes HIIT Thursday: 30 minutes stairs Speed Bench: 10 x 10 @ 150 :60 rest, feet up 4-wide 155, 155, 155, 155 3-ring finger on rings 155, 155, 155 3-pinky on rings 155, 155, 155 DB Incline: 4 x 12 50, 50, 50, 50 Pec-Deck Fly: 3 x 12 Low Cable Fly: 3 x 12 Narrow Grip: 5 x 10 (two inches above chest) 135, 135, 135, 20 x 135 EZ Skull Crusher: 4 x 8 60, 60, 60, 60 Decline DB Extension: 4 x 10 Over/Under/Narrow Push/Pulldown: 2 x 20 Side bends: 4 x 15 I,I, Plate Leg Raises: 5 x 25 12 minutes HIIT Friday: 30 minutes stairs 12 minutes HIIT Nautilus Pulldown: 5 x 20 (with squeeze at bottom) 60, 80, 95, 110, 125 Landmine Row: 4 x 12 25, 50, 55, 65 BB Row: 4 x 10: 135, 185, 205, 225, 15 @ 135 Pull-ups: 50 Hammer Preachers: 5 x 20 45, 45, 45, 45, 45 Alternate DB Curls: 4 x 12 Hammers: 4 x 10 Reverse Grip Curls: 50 Plate Leg Raises: 5 x 25 Saturday: LEGS Extensions: 100 dropset 90 (30), then 10 x 80, 75, 70, 65, 55, 50, 45 Front Squats: 10 x 10 :60 rest 135, 135, 140, 140, 145, 150, 155, 160 (belt), 185 (6/4), 185 (7/3) BB Lunges: 4 x 10 bar, bar, 95, 135 Stiff Leg: 5 x 12 135, 135, 185, 225, 225 Leg Press: 5 x 20 (3 high and narrow, 2 low) 270, 270, SS Calf Raises 5 x 30 DB Lying Curls (hammies): 4 x 20 Extensions: 100 dropset Sunday: 30 minutes stairs DB Press: 30 @ 30 30 @ 40 20 @ 50 12 @ 60 12 @ 60 10 @ 65 10 @ 65 Standing Military: 20 @ bar 10 @ 95 10 @ 95 10 @ 135 7 @ 155 Laterals: 4 x 20 10, 35, 40, 40 Reverse Pec Deck: 5 x 20 Shrugs: 5 x 20 185, 185, 185, 185, 185 EZ preachers: 4 x 20 50, 50, 50, 50 Incline DB: 4 x 12 30, 30, 20, 20 21's with cable attachment: 3 Reverse Grip: 4 x 20 Monday: 30 minutes stairs Leg Pump - 100 extensions, 100 seated curls Chest: Incline DB Press: 5 x 15 @ 60, 12 @ 65, 10 @ 75, 6 @ 80, 8 @ 80 Incline DB Fly: 4 x 12 @ 30, 10 @ 35, 8 @ 40 6 @ 50 Machine Chest Press: 3 x 20 100, 115, 130 (15/5) 3-way fly: 3 x 10 50, 50, 30 Triceps: EZ Ext: 5 x 15, 12, 10, 8, 6 3-way push/pulldown: 3 x 60 Rope Pulldown: 5 x 20 40, 40, 50, 40, 60 DB Ext: 4 x 10 Delts: Hammer Press: 4 x 10 @ 130 Laterals: 4 x 10 30, 30, 40, 45 Reverse Fly: 4 x 12 90, 90, 120, 120 Abs: Ab Wheel: 4 x 25 Plate Leg Lift: 4 x 30 Side Bends: 4 x 12 Tuesday: 15 minute interval run Pre-Pump SS- Cable Crossovers: 5 x 12 @ 30 DB Laterals: 5 x 12 @ 15 Rope Pushdown: 5 x 12 @ 50 Pull-ups with vest: 100 Smith Row : 4 x 10- 90, 185, 185, 225 Cable Row: 4 x 10 - 105, 120 Wide Pulldown (machine) : 4 x 10 - 140, 145, Shrugs: 5 x 30 DB Curl: 4 x 20-15, 30, 30, 30 Preachers: 4 x 12, 10, 8, 6 Hammers: 3 x 15 Rev. Grip: 3 x 20 Wednesday: 15 minute interval run Pull-ups: 5 x 10 EZ Cable Curls: 5 x 10 Shrugs: 5 x 20 Extensions: 100-sets of 20 with rest pause @ 60 Hack Squat: 5 x 5 180, 230, 230, 250, 250 Leg Press (high and narrow): 5 x 20 270, 360, 450, 540, 540 Extensions SS Lying Curls: 4 x 10 Thursday: Box Jumps: 4 x 25 SS Plate Leg Raises: 4 x 25 Machine Press: 4 x 20 SS Peck Deck Flys: 4 x 20 Machine Incline SS Machine Decline: 4 x 12 Machine Shoulder Press SS Machine Laterals: 4 x 20 Free Motion Press SS Plate Raises: 4 x 12 Cable Pulldown SS Overhead Rope Ext.: 4 x 20 Friday: 15 minute interval run DB Incline: 3 x 20 @ 50 DB Laterals: 3 x 20 @ 50 DB Ext: 3 x 20 @ 50 Pull-ups: 50- 15, 12, 10, 8, 5 DB Row SS DB Pullover: 4 x 12 Machine Pulldown SS Machine Row: 4 x 12 Preachers SS Hammers: 5 x 12 Cable Drop Sets SS Reverse Grip: 4 x 30 BB Shrugs SS Side Bends: 4 x 20 Plate Shrugs SS Ab Wheel: 4 x 25 30 minutes stairs



________________________________________ Monster Garage Gym/Maroscher coaching log by: Eric Maroscher, 2-Time WPC World Powerlifting Champion. Columnist, Elitefts. Team Elitefts Member. Owner, Monster Garage Gym. You can follow Monster Garage Gym at:

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