Category Archives for "Crystal McCullough"

Training Log – Monday, February 20, 2017

Week 8 begins!! I cannot tell a lie. Legs still felt trashed from Saturday’s post workout conditioning fest. It’s my own fault. I asked for it. LOL. Back home in Fayetteville from a great weekend with the Mash family (and my two favorite boys – Wayne and Morgan, of course ๐Ÿ™‚ ) and back to the daily grind.

High Bar Back Squat in 3 easy steps ๐Ÿ™‚

  • Step 1 – 60% weight (170#) plus 25# band tension for 3×5 resting 60 seconds between sets
  • Step 2 – with bands, build to heavy double staying RPE 8-9. Built to 240#, no belt, which is 5# more than last week.

  • Step 3 – Remove bands 1rm staying RPE 8-9. Not sure how I pulled it off with the trashed legs, but hit 285#/129.5k,ย which is what I hit at Nationals, but the speed was much different. So much faster and not maximal this time! I wish I had a side by side comparison! My high bar is definitely quite a bit less than my low bar. It is coming along though!

Deadliftsย 12×1 pausing at knee for 2 seconds (starting at 70% working up to <90%)

  • 250# – 255#- 260# – 265# – 275# – 280# – 285# – 290# – 295# – 305# – 310# – 320#
  • No Belt!! and no video ๐Ÿ™ Thought I was recording, but I wasn’t. The 320# is the most I’ve done beltless, especially with any kind of pause!! It felt great!!! Guess you will have to take my word for it this week….

ss with Box jumps (focusing on height and landing at parallel) 3×3 20″

Accessory Work:

  • GHD 3×8 (back extensions)
  • BB rear leg elevated split squats 4×5 (RPE8) w/95#

Great start to the week. Hoping the legs don’t feel trashed all week!!

Training Log – End of Week 7 at the Mash Compound

Finished up my Days 5 and 6 of Week 7 at the Mash Compound. I absolutely love when I get these 2 days up there! The energy, coaching, and camaraderie is the SHIZ!

Friday 1/17 DAY 5

Mash Method Squats – I have 2 days of high bar this training block, so this is my low bar day!

  • 2-6-2-6-2-6
  • Set 1: 88% (127k/279.4#) x 2 Rest 2 minutes 73% (106k/233.2#) x 6
  • Set 2: 132k/290.4# x 2 Rest 2 minutes 111k/244.2# x 6
  • Set 3: 138k/303.6# x 2 PR Rest 2 minutes 116k/255.2 x 6

The last set felt great!!! I have one more week of this rep scheme, so looking for 305+ for a double!


Deadlifts Max Effort 5rm off 8″ blocks – worked my way to 315#/143k with NO Belt, which is 10# more than last week. Where this bar sits is right at my sticking point. The start here is slow and then gets fast.

Accessory Work:

  • KB deadlift band hip extensions 3 x 1 minute w/40# KBs
  • Farmer Walkย  3 x 30 yards w/70# KBs
  • Plank w/lat pull 3 x 30 seconds each side

Saturday 2/18 Day 6

Mash Method Bench Press

  • 2-6-2-6-2-6
  • Set 1: 88% (155#) x 2 Rest 2 minutes 73% (127.2#) x 6
  • Set 2: 165# x 2 Rest 2 minutes 137.2# x 6
  • Set 3: 172.2# x 2 PR Rest 2 minutes 147.2# x 6

I need to work on a definite pause when I get to this weight. The set 0f 6 has a better pause than the non-existent pause on my set of 2. :/

Accessory Work:

  • Nosebreakers (45#) 6×8 ss OH banded tricep extensions 6×15; resting 30 seconds b/t sets
  • Hammer Curls 3×10 w/20# DBs
  • Rows (Bent over BB w/75#) ss DB rear delt flies (15#) 3×10+10

Travis and I had a conversation at dinner a few weeks ago where I brought up Julien from StrongFit and how I would love to spend a week getting trained by him. Travis’ response was “no reason to go there, I could make you puke here.” I asked if he could speak to me in a French accent. ๐Ÿ™‚ Saturday, he didn’t make me puke, but after my training session, he did put me through a conditioning piece with Carson Newman incoming Freshman football player, Matt. He had me do ย a 10 minute AMRAP of: Sled push 40 yds, Bear Crawl 40 yds, Lunge 40 yds. Each time, he added a little more weight to the sled. I hit 3 rounds here. I rested 5 minutes and repeated. The sled was heavier!! I got 2 rounds plus 1/2 sled push on the second go around. My legs were smoked!! Loved it!!

Always enjoy our time up at the Compound!! Morgan is back to lifting as well after taking 3+ weeks off from training. He’s prepping for Youth Nationals in August.

Next meet: April 8

Current Weight: 72.4k


Training Log – Wednesday and Thursday, February 15 and 16th, 2017

Usually, on Wednesday, my legs are tired and I have to grind out the weight, so I was pleasantly surprised when I felt good!! Had a great couple of days starting off the week, so was hoping for a great squat day on Wednesday.

Wednesday 2/17 Day 3

High Bar Back Squat 1rm w/ 3 second pause – worked up to 275#/125k, which is 5# more than last week. It felt easier and smoother too!! Positioning felt good throughout the entire lift.

downsets were 3×3 with 220#/100k, last set 3+. Ended up with 15 reps, which I’m pretty sure is a 15rm PR for high bar!!

Squat Bottoms 5rm, then 10% for 5 – worked my way up to 245#/ 111k which is a PR for this movement. I definitely feel these are helping speed up my squats out of the whole. I mean, ย check out my set of 15 above!!

Deadlifts 3rm w/3 second pause at knee on the first rep. Worked up to 315#/143k with no belt. Then down set of 2×3 no pause at 285#/129.5k.

Accessory Work:

  • Unilateral RDLs 4×5 each leg w/70# kettlebell

Thursday 2/18 Day 4

Alternate Grip (close grip) Speed Bench w/10% chains

  • 55% + chains (95#) 3×3
  • 65% ย + chains (115#) 3×3
  • 75% + chains (130#) 2×2
  • 3×1 working up 135# – 140# – 150#/68k

ss w/ 12″ explosive push-ups 5×6 then 4×4 (resting 60 sec b/t first 5 sets and 90 sec b/t last 4 sets) – needless to say the pump is real and arms were dead!

Accessory Work:

  • Plate Lateral Raises 3×10 w/5# plates
  • Pull-ups 3x submaximal – 9/9/9 DOH and strict
  • Banded row to external rotation 3×10

Mash Compound for Days 5 and 6!!! Finishing out Week 7 strong!!

Training Log – Tuesday, February 14th, 2017

I guess yesterday was Valentine’s Day. I’m not a cynic in any manner of the word, yet I don’t like to make a big deal out of this day. Why? Because I want my husband to tell me on a Tuesday he loves me or randomly get me flowers (that aren’t 4x the cost) because he wants to, not because a holiday tells him he should ๐Ÿ™‚ So, yesterday was a normal day and then we went out to a restaurant in our gym clothes after I finished coaching and the boys finished up their training. ๐Ÿ™‚ That’s just how we roll!!

On to yesterday’s training….

Front Squat 1 rm w/7 second pause RPE7 – I have slowly been increasing this weight depending on how I feel each week. I actually felt good yesterday and was able to hit 220#/100k. I always try to stay to an RPE7 here because there is a reason for leaving some in the tank ๐Ÿ™‚ My best ever front squat is 245# but it has been at least 2 full training cycles since I’ve tested it without a pause, so who knows? May be more now ๐Ÿ™‚ I’m digging the depth and positioning in the bottom. Elbows dropped slightly in the ascent, but was able to correct it and stand fairly quickly with the weight.

Bench Press with Slingshot 3rm – worked my way up to 185#/84k, which felt pretty good. Jumped to 195#/88.6k, but got out of position and didn’t hit it. Dropped to 190#/86.3k (which is what I hit last week), but was only able to hit one rep. I just benched maximal on Sunday and was fatigued by this point.

Bench Press (no slingshot) Comp Grip

  • 85% (148#/67k) x 5
  • 90% (158#/72k) x 3
  • 93% (163#/74k) x AMAP – hit 2 reps

*At this point, it all felt heavy!! Glad to still be able to hit these higher percentages consistently!

Accessory Work:

  • Close Grip Floor Press (should have had 50# of chains, but don’t) 5rm then – 15% for 3×5 (last set 5+) – hit 145#/66k then downsets at 125#/57k, where I hit 12 reps on my last set. This is 5# more than last week and 1 more rep on downset at 5# more weight.
  • Banded Face Pulls – 3×12
  • BB Rows paused 2 seconds at sternum 4×5 with 103#
  • Fat Grip DB OH Walks 3×20 yd forward and backward with 25# DBs

BW is staying right around 72k finally. No weighing in light this time for me ๐Ÿ™‚

Training Log – Monday, February 13, 2017

Week 7!! 8 weeks out from my next meet (Battle on the Border – Fort Mill, SC)

Legs felt great considering I trained over the weekend, including Sunday. I was a little concerned if I would start the week out sore.

High Bar Back Squats

  • Step 1 – (60% straight weight + 25% band tension) 4×5 with 60 seconds rest b/t sets; 170#/77k
  • Step 2 – build to a heavy double with bands; 235#/107k (10# more than last week!)

  • Step 3 – take bands off and hit 2rm – worked up to 280#/127k and stopped. This was 15# more than last week and felt great and fast while still keeping my torso upright.


  • 10 x 1 with 2 second pause at knee and at mid-thigh; start at 70% building to <88%
  • 250#-260#-265#-270#-275#-280#-285#-290#-300#-310#/141k NO BELT

Deadlifts felt great today!!! ss with box jumps (focusing on height and landing at parallel) 3×3 at 20″

Accessory Work:

  • GHD Back Extensions 3×8
  • BB Rear Leg Elevated Split Squats 3×8 each leg with 80# (RPE8)

Training Log – February 11th and 12th: Days 5 and 6 all ‘Mash’ed together :)

What a week! Morgan has been sick most of the week and it finally hit me on Thursday night!! Friday was not pleasant at all!! If you know me at all, I will train through just about anything; I didn’t train on Friday!! So, on Saturday, I did my main movements from Day 5 (Squat and Deadlift) and on Sunday I did my main movement (Bench) plus all of my accessory work from Days 5 and 6.

Saturday 2/11 Day 5

Mash Method Squats – new rep scheme of 2-6-2-6-2-6. (Goal is to add 5k/10# to each set if possible)

  • Set 1 – 85% x 2 (270#/123k) rest 2 minutes 70% x 6 (225#/102k)
  • Set 2 – 280#/127k x 2 rest 2 minutes 235#/107k x 6
  • Set 3 – 290#/132k x 2 rest 2 minutes 245#/111k x 6ย 

No PR’s but that is perfectly ok. The way the program read this week, I would have have had to jump quite a bit for a PR and after the debacle of sickness on Friday, I was super happy to hit these numbers!! Both sets felt good and pretty fast actually! PRs next week at the Mash Compound ๐Ÿ™‚

Deadlift (Max Effort) – 5rm off 8″ blocks then -10% for 5

  • worked my way up to 305#/138.6k with no belt
  • down set at 275#

Sunday 2/12 Day 6 (and then some)

Gave myself plenty of time to get everything done I needed to do!!

Mash Method Bench Press –ย new rep scheme of 2-6-2-6-2-6. (Goal is to add 5k/10# to each set if possible)

  • Set 1 – 85% (150#/68k) x 2 rest 2 minutes 70% (125#/57k) x 6
  • Set 2 – 160#/72.7k x 2 rest 2 minutes 135#/61k x 6
  • Set 3 – 170#/77k x 2 rest 2 minutes 145#/66k x 6

Matched my 2rm PR here. Not sure where the set of 6 is on the PR scale, but I would say it is pretty close ๐Ÿ™‚

Accessory Work:

From Saturday –

  • KB Deadlift Band Hip Ext 3 x 1 minute

  • Farmer Walks 3 x 30 yards w/53# KB
  • Plank w/ lat pull holds 3 x 30 seconds each side

From Sunday –

  • Nosebreakers 6×8 ss OH Band Tricep Extensions 6×15 (30 sec rest b/t sets)
  • DB Hammer Curls 3×10 w/15# DBs
  • Rows ss DB Rear Delt Flies 3×10+10 (underhand rows w/75# ss 15# DBs)

Finished off Sunday with some conditioning. I didn’t push too hard. Just wanted to break a sweat and get some movement in. It was a beautiful day!!

AMRAP 30: 500m Row, 400m Run, 30 Cals on Assault Bike, 20 KBS w/35#, 10 Burpees. Ended up with 2 full rounds plus 900m.

Sunday night, Morgan and I (plus a few friends) got a chance to go see the Newsboys in concert and meet them ๐Ÿ™‚ Wonderful night of worship! I highly recommend you check out their music!! And yes, I do dress up every once in a while!! ๐Ÿ™‚

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