#SquatEveryDaySuperTotal “The Chess Match”

Before you check out the “#SquatEveryDaySuperTotal” article, I want to remind you all that I have two more “Mash Mafia Workshops & Train” this year. November 7th I will be in Eagan, MN at Undisputed Strength and Conditioning, and then November 14th at the Mash Compound in Clemmons, NC. Find out more by clicking on the link below:

>>>>Mash Mafia Workshops and Train<<<<

For more information on one of my Online Teams, click on the links below:

Eat What You Want! Lift What You Want!

Mash Mafia Online Team

Team GridStyle for Functional Fitness Tailored to You!

For Online Coaching and Mentoring from Coach Mash, click on the link below:

Online Coaching from Coach Mash

#SquatEveryDaySuperTotal “The Chess Match”


I have two weeks until I compete in my first Super Total Meet in Raleigh, NC. It has been a dream of mine to compete in a Super Total Meet, since I was in college. Now I am going to do not one but two. I am going down to Miami in December to compete in my friend Danny Lopez’s Super Total Meet.

I have had a lot of fun using the Squat Every Day Model to train for these meets, but there has definitely been a bit of a chess match the entire time. It has really helped me with developing the plan that I am going to release later this month for all of you. I have always been a coach that tried new ideas on myself before trying them out on my athletes.

Here are a few things that I have learned:

1. High volume bench press and strict press will affect jerks and snatches.

2. Deloading the intensity during a few of the squat days and focusing more on pausing and positions can lead to PRs in the Olympic lifts.

3. Overhead Squat Variations on an almost every day consistency has really helped my overhead stability and position in the bottom. I cracked a cervical vertebra in 2007, and I have struggled with overhead stability ever since. This program has really helped me regain some stability.

4. The Bodyweight Lunges are crucial for connective tissues to keep up with the gains in strength and movement. I slacked for a few weeks, and I really paid the price.

5. Personally I needed three days of Back Squats instead of Front Squats because I needed the practice believe it or not. For some reason over the years I have become a much better Front Squatter. I am guessing that spending all of those years competing in equipped powerlifting caused my raw squat to suffer. It’s not that the strength suffered, but the efficiency of the movement suffered.

I have really worked on depth, torso position, and proper movement out of the bottom. The problem with so many back squats is an increase in the weight that I can move, so I really manipulated the back squat to take pressure off of my joints by long pauses, not using a belt, and using chains to take pressure off my back in the bottom of the squat.


6. I can’t go heavy in the Olympic lifts more than once per week. I tried keeping up with some of my young bucks in the Snatch and Clean & Jerk, and I ended up paying for it. When you add in heavy deadlifts, bench press, and strict press, your joints take a beating. I have moved my Snatch and Clean & Jerk along nicely by focusing on technique and speed 1-2 days each, and then performing maximum effort once in each. The daily squatting and overhead squatting keeps my strength and mobility in check, so less real snatching and clean & jerking is required.

7. Luckily I have a brilliant wife, so she has spent lots of time cooking amazing food with anti-inflammatory qualities that has helped with my joints. She is working on some articles detailing the recipes and the foods.

8. Dr. Gray is a lifesaver! He is my awesome Chiropractor, and he has been since 2002. I suggest that you do some research, and find the best one in your area. If you are in the Winston-Salem area, look him up at GrayCSA.com.

So far, here are my maxes in training:

Snatch 132k/290lb
Clean & Jerk 170k/374lb
Squat 645lb
Bench Press 400lb
Deadlift 700lb

Not bad for 42-years-old! I am not sure how long that I will keep this level up, but I am forever thankful for getting my strength back up to this level one more time.

I hope this helps you guys. I am coming out with a completed plan at the end of the month. Get ready because it is going to detail my journey completely.

My friends at Undisputed Strength and Conditioning/Mash Mafia MN in Eagan, MN has some really cool things coming up:

Fundraiser Event for AO: Sunday November 8, we’ll be hosting that at the gym in the evening, there will be a raffle too. Look for details on their website. I will be there so come out and support our team!

They are hosting a USAW certification Level One – Weekend of November 14! Here is their Facebook Page for more information: https://www.facebook.com/undisputedsc/?fref=ts



  1. David Harlan says

    Interested in your new plan. I’m getting into my thirties and due to playing sports and hard labor my body doesn’t always agree with me. Thanks always for the valuable information.

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