Category Archives for "Travis Mash"

“Feels Good to be Back” Coach Mash’s Training Log 2/18/17

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Feels Good to be Back

I am going to be honest with all of you right now. This triceps recovery has been a lot tougher mentally than I thought it would be. After almost a year of barely training, I had just got back into shape. I was dreaming about competing, and feeling like myself again. Then out of the blue, bam no more triceps.

At 43-years-old it just shines light on the fact that I am getting old. I don’t know how many years that I have left to lift heavy. That’s scary to me. I have lifted heavy my entire life. It has been a major part of my identity. Sometimes it is like I don’t even know who I am anymore.

I am sure that this is God’s way of showing me that my identity should be in Him. I get that, but it’s still hard for the human side to let go. I love lifting big weights. It makes me feel young to lift heavy. It’s exciting to be able to lift heavier than most of my young athletes. I say most since I coach Nathan Damron and Evan Rutledge. I don’t see me backing off from heavy weights, but I am going to redefine things a bit. I definitely want a mix of:

• Strength
• Mobility
• Conditioning
• Muscular balance
• Relative strength

Saturday was the first real workout that I have had in weeks. My main focus was back squat. The first challenge was figuring out how to hold the weight. My right elbow is patched with several staples, so I have to make sure that I don’t put a lot of pressure on the injury. I just put my hands out on the collars and held the bar with my traps mainly.

Here was the workout:

180k x 1
150k x 5
200k x 1
160k x 5
210k/462lb x 1
170k/374lb x 5

Things felt surprisingly good. I felt a little clumsy, but I figured it out by the last couple of sets. I can’t tell you how good it felt to squat. This injury has really made me appreciate every moment in the gym. I was shown how quickly that it can all be taken from me, so I am going to love every second that God gives me.

I finished out with some:

Belt Squat Goodmornings
Lunges
Left arm DB Clean & Presses

I kept it pretty simple, but I will start ramping things up next week. I get my staples out Tuesday, and then in about another month, I can start working towards recovery. It’s going to be a process, but I hope to really pinpoint my future goals during this process.

Trials in life are simply a part of the process. I have always learned more from the trials than I ever have from the successes. That doesn’t mean that the trials are fun. They are not. Trials are painful. They hurt. You gotta keep your head down and eyes up. You have to remember that it is just a season. The key is to allow the trial to do its job. If you are wise, you will let the trial grow you as a human. You should come out the other end wiser than you were going into the trial. I am going to try and do just that.

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My latest E-Book “Mash Method” is live and it’s FREE! Check it out now at: http://www.mashelite.com/mashmethod
===================================
This book has several of the techniques that I used to set personal records and world records along with some of my latest techniques that I’m using to get my athletes and me hitting all-time numbers.
-wave training
-bands and chains contrasted with straight weight
-walk outs
-partials contrasted with full ROM
-Squats for vertical leap -Sled drags to set PR 40 yd dash times
And more!

http://www.mashelite.com/mashmethod

Coach Mash’s Recovery Starts

My latest E-Book “Mash Method” is live and it’s FREE! Check it out now at: http://www.mashelite.com/mashmethod
===================================
This book has several of the techniques that I used to set personal records and world records along with some of my latest techniques that I’m using to get my athletes and me hitting all-time numbers.
-wave training
-bands and chains contrasted with straight weight
-walk outs
-partials contrasted with full ROM
-Squats for vertical leap -Sled drags to set PR 40 yd dash times
And more!

http://www.mashelite.com/mashmethod

Let the Recovering Begin

For all of you that don’t know, last week I underwent a surgery to repair a ruptured triceps tendon on my right arm. It was just a freak thing that happened when I was snatching. There were signs that I ignored like a super achy right elbow. Here is my advice. If you are having chronic pain, there is a reason. I would simply get it checked out. Getting it check out could easily prevent 4-6 months of recovery.

Coach Ox Mason, my longtime friend and training partner, pointed out that he believes the whole thing was caused from my right side constantly compensating for the weaker left side. In 2007 I sustained a fracture in my cervical spine. The injury caused a weakness in my left arm. This weakness has caused me to spin to the right on snatches, cleans, and jerks to compensate. My right arm tries to take most of the load on all presses as well. It’s even hard for my scapula to stay tucked in the right position when weight is overhead.

As you can see, I was compensating in a lot of different ways leaving my right arm susceptible to this injury. A little more patience with the muscular balance work towards my left side could have prevented all of this as well. However, like you I want to get to the heavy stuff. The big six (snatch, clean, jerk, squat, bench, and deadlift) is what I love to do. However this impatient approached led to surgery and six months of rehabbing. A wiser approach could have left me doing what I love for a lot longer time without surgery.

I am telling all of you this, so you can make wise decisions for yourself. Hopefully some of you can learn from my mistakes. The only benefit to an injury is the ability to share with others. If my injury helps just one person, then it was all worth it. In my experience, my mistakes have led to better life lessons than my successes. If you are someone that is injured, I hope that you can cling to this positive.

My rehab workouts started two days after my surgery, and they consisted of range of motion work to the injured arm. Basically I curl my arm to 90 degrees, and then I let gravity straighten the arm as much as possible. I am trying to perform 3 x 10 with 3 sessions per day.

Today I am going to start working out in the gym again. Here is what my workouts are going to look like:

Day 1
SS Bar Max Effort 5RM, then -15% for 2 x 5
SS Bar Goodmornings 3 x 8
Left arm Bench Press 3 x 10
Left Arm KB OH Carry 3 x 40 yd

Day 2
Belt Squat Deep Squats 3 x 10
Belt Squat Glute Marches 3 x 6 seconds
Left Arm Strict Press 3 x 10
Sled Drags 3 x 40 yd ea direction

Day 3
SS Bar Max Effort Mash Method (1, 5)
SS Bar Goodmornings 3 x 8
Left Arm KB upright Row 3 x 10
Left Arm Farmers Walk 3 x 40 yd

The goal is to take advantage of this time to get the left arm stronger in all directions. The secondary goal is to keep my legs strong. I will also be adding in some Yoga in about a week along with some aerodyne sprint and distance work. I will stick with this style of workout until I am allowed to start loading the right arm.

The key to mentally surviving this moment in time is focusing on the positives:

• A chance to address my left arm weaknesses
• A chance to influence and encourage others
• A chance to be an example of perseverance for my family, team, and friends

I have already experienced moments of sadness, and I am sure that there will be some more. However my faith in God and my willingness to reflect back on the positives will sustain me through this time. Here’s the thing. It’s just a triceps tendon. It’s not cancer. There are people out there going through much worse than me.

I am excited to get back on the horse today, and at least feel some weight on my body. I think that when I come out of this, I will develop a different mindset towards training. Don’t worry I will never be the old man lifting light weights, but I will definitely take a slightly different approach. I will take a more balanced approach like:

• Focus my training on squat, bench, front squat, deadlift, and press
• Olympic lifts will be done once per week each with a focus on technique and movement.
• Yoga will find its way in there somewhere.
• Ox Mason Conditioning
• No Weaknesses Accessory work

I want to be able to train until the day that I die. I also want to be able to move well, so that I can play with my children as they grow up. I am actually excited to see what I come up with. I believe that God allows things to happen to us to either teach us a lesson or show us a new path. In my case I think that it’s a little of both. I guess time will tell.

========================================================
My latest E-Book “Mash Method” is live and it’s FREE! Check it out now at: http://www.mashelite.com/mashmethod
===================================
This book has several of the techniques that I used to set personal records and world records along with some of my latest techniques that I’m using to get my athletes and me hitting all-time numbers.
-wave training
-bands and chains contrasted with straight weight
-walk outs
-partials contrasted with full ROM
-Squats for vertical leap -Sled drags to set PR 40 yd dash times
And more!

http://www.mashelite.com/mashmethod

Training and a Ruptured Tendon

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• “Squat Every Day”
• “Eat What You Want”
• “Squat Every Day 2”
• “No Weaknesses”
• “Mash Program Sampler”
• “The Mash Blueprint for Program Design”

Check them out here: ⇒ Mash Elite E-Books

Training and a Ruptured Tendon

So last week while Snatching 115k/253lb, I ruptured a tricep tendon on my right arm. I knew that it was pretty bad when it happened because I thought that I had dislocated my elbow. I am assuming that the last several years of compensating for my left arm led to some major overuse in the right arm.

I am going to be real with all of you right now. I was pretty sad when I heard the news. It’s hard enough coming back from something like this when you are young. It’s really hard at 43-years-old. Most of you know that I barely trained last year as I was growing this team. I started training again around December of last year, and I crawled my way out of the hole that I had dug.

I was hitting some major markers that let me know that it was just about time to turn things up a bit. I had found a great flow to training that was getting me strong, conditioned, and mobile. Now here I am hurt again.

Ok before I have too big of a pity party, this is the first major injury since 2007. That’s not too bad. 10 years injury free is pretty good especially when you train like me. Still I am facing a 4-6 month lay off of upper body, and my ego hates that.

So what am I going to do? That’s the question. I am going to do my best to show you guys how to come back stronger than ever. We found out that we have a big following of 35 and older adults. That was music to my ear. One of my goals is to encourage people my age to get off the couch, get in shape, and to keep reaching for dreams. I look at this as a chance to influence and encourage my peers. Challenge taken!

Look that doesn’t mean that this road isn’t going to be bumpy. It will be, but that’s part of the process. I am going to get sad because I am human. It’s how I react at those moments that have always separated me from everyone else. I look forward to taking this journey together.

I still trained Friday January 27th at TFW Winston-Salem

Ox is always good at telling me to suck it up buttercup. He has always kept it real with me, and that’s why I love him. Too many people just tell me what I want to hear, but he tells me what I need to hear.

Safety Squat Bar Squats Mash Method-
405lb x 1
365 x 5
425lb x 1
385lb x 5
455lb x 1
405lb x 5

I followed this up with some mobility work.

Tuesday January 31st Training on the Farm with my wife

Back Squat Mash Method
455lb paused x 1
365lb x 5
485lb x 1 paused
405lb x 5
515lb paused x 1
405lb x 5

I completed more mobility work.

I am going to incorporate the Belt Squat from Westside Barbell starting next week. I am hoping that the Belt Squat along with the Safety Squat Bar will keep my quads and posterior chain strong. If so, the rest will come back fast. I will try to shoot some videos of my workouts to keep you guys informed. Stand By!

FYI we sell Westside Barbell Equipment now along with Intek Strength equipment. Check it out now:

Mash Mafia Equipment

Slight Set Back and Some Life Advice

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• “Squat Every Day”
• “Eat What You Want”
• “Squat Every Day 2”
• “No Weaknesses”
• “Mash Program Sampler”
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Check them out here: ⇒ Mash Elite E-Books

Slight Set Back

Lately I have been writing about all the great things going on with my training. Well today I am going to give you a dose of real life and how I handle it. Monday was probably the greatest day of training that I have experienced during this comeback. I benched a pr 375lb and hit a pr squat of 255k/563lb. Everything seemed to be heading in the right direction.

On Tuesday I caught a 115k/253lb Snatch, which would have been a 5k PR in this comeback of mine. Instead, I tore my right tricep. Actually that was good news because I thought I snapped my elbow. I am waiting to set up my MRI to find out how badly I tore it. Hopefully it was just a mild tear, which means that I will be ready to go in a couple of weeks. If it’s bad enough, then I will need to get surgery.

This is a pretty big let down as I was just getting in shape enough to consider competing, but such is life. This is just another chance for me to learn some lessons in perseverance. That’s the thing about the barbell. Training will normally mirror life. It’s full of ups and downs. It’s all about how we as individuals handle those ups and downs. That’s what truly defines us as strength athletes.

It’s easy to be the king of the hill when everything is cruising along. The question is, “What’s your attitude when things are dark and gloomy?” This is when your values will guide you. You have to know the answer to the following questions:

1. What’s important to you?

2. Why do you train in the first place?

The answers to these questions are keeping me sane right now. Let’s go through the questions, and you will see what I mean.

1. What’s important to Coach Travis Mash? Glorifying God is number one. Loving my family is number two. My athletes and friends come right behind. Then I want to inspire the world to live better, healthier, and more focused lives.

This injury bothered me at first for all the wrong reasons. I wanted to compete to show the world that I could still be strong at 43-years-old. That goal was too selfish. I am not sure that God was getting glory in any of that the way my motivation was becoming. Being healthy for my family is another reason that I train, so I can focus more on fitness and cardio now that my upper body is jacked. There was a part of me that was focusing at least as much on my training than my athletes.

I am just using this injury as a wake up call. I can still inspire all of you with the way that I rehab and comeback from this injury. I can now get in better conditioning which is better for my quality of life with my family. I can focus more on my athletes, which is always a good thing.

2. Why do I train? I train to inspire all of you, and to stay healthy for my beloved family. I want to affect as many lives as I can while still on this earth. This injury doesn’t change this goal what so ever. Therefore there is no reason to really be upset. I can just shift gears, and still inspire all of you to live healthier and more fulfilling lives.

Just writing these words pumps me up to see what I can do while I am nagged by this injury. See that, self-pity didn’t fit in any of those goals or answers. Here’s a bit of advice that I want to pass on to all of you. You can take it or leave it.

When you spend the majority of your time loving others, helping others, and inspiring others, you will notice more joy and love in your own life. That’s my secret. I don’t follow society’s catch phrase of “you have to love yourself”. Deep down, we all love ourselves. I have never met someone who didn’t love himself or herself. However I have met a bunch of people that love themselves and only themselves.

Where did that saying even come from? I mean maybe there are things in my life that I want to change. That doesn’t mean that I don’t love myself.

Here’s the thing though. If you are doing things for others because you expect something in return, then your motivation is selfish. That’s not what I am talking about. Truly loving other people is loving them and doing for them with no expectations. It’s a very hard concept, but if you are able to pull it off, your entire life will be flipped upside down.

I am not saying that I have this concept down. It was Christ that told us to love others. If I perfect it, that means I am probably dead and in heaven. I am just saying that it is something that we should all work to do. It’s a game changer y’all.

Anyways I hope that this helps all of you see how I handle an injury. It can be a trying time in one’s life. Hopefully I will handle it, and come out the other end stronger spiritually and physically.

Coach Mash

Big Squats, Attitude, and Monday Workouts January 23, 2017

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Check them out here: ⇒ Mash Elite E-Books

Monday Workouts January 23, 2017

I had one of my strongest days to date yesterday. I started my morning off by working out with my longtime buddy Chris Ox Mason and my other buddy CTP. When you workout with people that you love, training is way more exciting and enjoyable.

I can’t express how happy I am to be excited about training again at 43-years-old. What excites me about training? That’s a questions that I am asked quite a bit. The answer is curiosity. I am curious as to what’s possible. How far can I take my body at this age compared to 10-years ago or 20-years ago? I have no idea, but I am going to find out.

Every day is adventure training with Ox Mason. I don’t know what new thing that he will throw at me, and I don’t know what new barrier I will break through. What excites you about training? If you don’t know, you should find out. You need to find a way to make training a passion. Then it’s not a chore for you to check off some list. Then it becomes something you look forward to.

Ox and I were sharing with CTP that the gym is our hangout. Some people go hangout at the bar or the bowling alley. We hang out at the gym. The gym is recreation for us. It’s not some torture, or thing that we have to do. It’s something that we want to do.

Morning Session at TFW Winston-Salem

Bench Press Max Effort
375lb x 1 Comeback PR
315lb x 5 all paused a 5 rep PR

Bentover Rows Paused one second on chest 3 x 8 reps

KB Upright Rows 3 x 8 reps making sure that the eccentric is slower than the concentric

Mobility work focused on hips and thoracic spine

Evening Session at Mash Compound

Back Squat Modified Mash Method
242k/532lb x 1 PR
255k/562lb x 1 PR (up 33lb from last week)
200k x 5

Sumo Deadlift Max Effort
505lb x 1 PR sad to say

The bench PR was a big milestone because it left me only 25lb away from 400lb. I am way ahead of schedule on all my lifts. I was hoping to be at this point around May. I feel very blessed that my body is responding so quickly. I added in the rows to strengthen the areas where I am weakened from my cervical spine injury. I like to pause my rows to really strengthen the rhomboids.

The upright rows seem to be the weakest movement of all for me. I am assuming this is true because the movement requires fibers from my upper and middle trap to fire, which happen to be closer to the cervical spine. I am weaker the closer that you get to me cervical spine. That’s why I will be keeping the exercise in my program for a while.

I definitely went off the script in the evening session with the big back squat PR of 255k/562lb. I felt strong, so I decided to get an idea where my strength is on the back squat. The lift was probably an 8 RPE, so I feel a 600lb high bar squat is just around the corner. I will now get back on the program and stick to workout for a few weeks now that I have tested things out a bit.

Max Effort Deadlift was on the cards for today, so the 505lb sumo deadlift was an 80lb PR as of late sadly. Sumo deadlifts absolutely destroy my soul to perform. The main reason that I perform this movement is to increase blood flow to my hips and encourage healthier positions. You can see when I squat that my stance is extra close. I would love to get my stance back to a more shoulder width stance, which is where I have always been the strongest. I am using the sumo deadlift to encourage this position.

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Auto-Regulation and Workouts January 19th and 20th

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• “Squat Every Day”
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Check them out here: ⇒ Mash Elite E-Books

Auto-Regulation and Workouts January 19th and 20th

I am sorry for getting a little behind. CTP, original Barbell Shrugged producer, is in town, and I am trying to pick his brain and learn from him. We have already captured some priceless footage, and I can’t wait to deliver the end product to you guys. Anyway, here were the workouts:

Thursday January 19th at Jack King’s Gym

Clean & Jerks:

115k x 3
125k x 2
135k/297lb x 1

During this workout, I could tell that I was starting to feel the volume from the last several weeks. The workout progresses nicely, but it took a longtime to warm up and energy levels were down. The cool thing about being 43-years-old is that I have finally learned to listen to my body.

Friday January 20th

Morning Workout at TFW Winston-Salem

Mash Method Bench Press
315lb x 1
275lb x 5
340lb x 1
275lb x 5
365lb x 1
275lb x 10

KB Bottom Up Z Press 20lb 5 x 5ea side

Hip Mobility Work and Evening Prep

PM Session at the Mash Compound

Front Squat up to 210k/462lb and called it a day

The morning session was excellent. I decided to use the 5+ principle on the last set of bench to get in a little extra hypertrophy. The Mash Method paired with Max Effort on Mondays has really shot my bench up quickly. I have also added some quality muscle, which is great for the ego. I actually had some on Instagram comment on my increased muscle mass. Maybe I have a vanity issue, but the comment made my day.

The KB Bottom Up Z Press is an exercise that I have been meaning to add to my program. This exercise encourages proper posture, while developing stability and strength in the shoulder and surrounding musculature. I could feel this exercise all throughout my scapula region. The best part was that my range of motion and position improved each rep and each set.

Coach Ox Mason had me pause each rep for a few seconds at the top of each repetition. That added to the stability portion of the exercise, and it really made my left arm work. Ever since fracturing a cervical vertebra in 2007, my radial nerve in my left arm has been compromised. My thumb, pointer finger, and middle finger on my left hand are semi-numb and are not as strong as my right hand. The closer to my cervical spine you get equals more weakness. I have tried numerous protocols to improve it like chiropractic, laser, and acupuncture, and so far nothing has helped other than targeted strength work. That’s right, the more targeted strength work that I do strengthens the area and allows for better functionality of the entire arm.

The evening session was the first time that I have experienced complete over-training during this comeback. I have been working incredibly hard to get back into shape, but the real reason is lack of rest. I have a beautiful newborn baby at home, Behr Bradley. Between Behr, and my main man Rock Mash (my 2-year-old) rest can sometimes be hard to come by. Like I said, CTP is also in town, and we are working hard on some cool projects for all of you guys.

These are not excuses. This is just life, and now finally at 43-years-old I am wise enough to chill out for a day when I am wrecked. Basically all I did was work up to a medium weight in the front squat, realize that I was wrecked, and then I just worked on mobility. I spent the weekend working on projects, eating a lot, and recovering.

Any and all programs are just guidelines. They are more like outlines. It’s up to you or your coach to know when to go off the script, and going off the script doesn’t just mean go heavier than prescribed. Going off the script can also mean go lighter than prescribed. The athletes that last the longest in the game are the ones that can auto-regulate the best. That means they know when to hold’em and they know when to fold’em.

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