Category Archives for "Travis Mash"

Mash Method 1/6/17

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Mash Method 1/6/17

Yesterday crushed my soul slightly. We were expecting snow here in North Carolina, so I pulled a double training session. No it’s not because I am afraid of driving in the snow. It’s two-part really. First I don’t want to leave my family with 8-inches of snow on the ground. We have a newborn and a two-year-old. If the power goes out, I need to build a fire. However, really I just want to be snowed in with my beautiful wife and children sitting by the fire.

As far as training, session 1 went something like this:

Trained at TFW Winston-Salem

Front Squats:
365lb x 3
275lb x 10
385lb x 3
285lb x 10
395lb x 3
405lb x 3
295lb x 10

Max Effort Bench Press worked up to 315lb x 3 for a comeback triple PR

The front squats were terrible and awesome all at the same time. Using post activation potentiation to drive the reps up helps to obviously increase the hypertrophy gains. The triples also help to add more volume at a much higher intensity. I have a lot of athletes that get incredible at max rep gains that simply don’t correlate to 1 rep maxes.

At the end of the day I am interested in increasing that 1 rep max capability because I am in the game of lifting the most weight for one repetition. After a couple of weeks with this hypertrophy phase, I will move into singles and doubles for a longer duration.

The reason for the two sets of three before the last 10-rep is because my training partner Ox Mason forgot to film the 395lb x 3. Now I could of said the heck with it, but truth is that I really wanted to go 405lb anyways. Plus did it really happen if there is no video? Not really!

Session 2

I trained with my team back at the Mash Compound.

Clean & Jerks up to 120k
Clean up to 140k/308lb
Deadlift 500lb x 1

We were packed with visitors, so I was pretty busy coaching. I just got in were I fit in. I just really wanted to get in some Clean & Jerk work and Deadlifts. That was the first time that I have deadlifted in at least 6-month. Next week, I am going to step up my training, and I will release my training schedule and program next week. If you guys want to follow along, we will go on this journey together.

I had to shut down the Clean & Jerks at 120k simply because my legs were destroyed. The dip and drive simply wasn’t working. It wasn’t optimal to Clean & Jerk or deadlift, but I had to get it in. Now I am writing this by the fire with my adorable family by my side.

Life is good, and I am serving an awesome God. If you guys have any questions, just ask them below and I will respond.

You can check out a few of my training videos on Instagram @coachtravismash

Check out one of our five E-Books:

• “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

Coach Travis Mash First Log of the New Year!

Check out one of our five E-Books:

• “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

Mash Log Jan 3 and 4

I am so excited to be keeping a daily log. I haven’t kept one since my days with Elite FTS. I hope to connect with a lot of you, and hopefully we can learn from each other. I am going to start with my stats, so that you can see where I am coming from:

• 43-years-old
• Former three-time powerlifting champion
• Former Nationally Ranked Weightlifter
• Best Multi-Ply Competition Squat 970lb
• Best Multi-Ply Competition Bench Press 722lb
• Best Multi-Ply Competition Deadlift 804lb
• Best Single Ply Competition Squat 950lb
• Best Single Ply Competition Bench Press 683lb
• Best Single Ply Competition Deadlift 804lb
• Best Raw Squat 805lb
• Best Raw Bench Press 535lb
• Best Raw Deadlift 800lb
• Best Snatch 145k/319b
• Best Clean & Jerk 190k/418lb

Best Numbers Past 40-years-old and all raw

• Back Squat 650lb
• Bench Press 405lb
• Deadlift 700lb
• Snatch 135k/297lb
• Clean & Jerk 166k/365lb
• Jerk 182k/400lb

I wanted to give you guys these numbers to let you know where I am coming from. Sometimes this helps to scale things that you see me doing that you might want to try. Plus it’s fun to look back and see what I have accomplished. There has been a lot of blood, sweat, and tears that has gone into these lifts. My results have always been my trophies. I could care less about a trophy or a medal. Those things rust and get lost. The numbers that I have put up will go down in time as my lifting legacy to the world. Not many people have successfully competed in both sports especially into their forties like me, and of that I am pretty proud of my accomplishments.

However, I like to use my accomplishments and what I am doing to motivate all of you. Whether you are a 30-year-old professional or a 40-year-old, life is not over. As a matter of fact, it’s probably less than halfway done for most of you. What are you going to do with the time you have left? That’s an exciting question when you think about it. The possibilities are endless. You can do whatever you want, but the key is “why”.

I train to motivate all of you. I train to set an example of health, strength, and hard work for my family. I train to show my athletes that I am willing to do the work just like I am asking them to do. I am trying to lead from the front. What are you trying to do?

Anyways, here is my workout from yesterday:

Jan 3, 2017

P. Snatch 165# x 3, 185# x 2, 205# x 1, 220# x 1

Clean & Press using the Mash Method-
140lb x 3
115lb x 10
150lb x 3
120lb x 10
165lb x 3
125lb x 10

Front Squat Max Effort 415lb x 2

I trained with my wife, Emily Drew Mash at our family farm, Rolling Hills Stables. This place is the best place on this planet that I have found to train. The tranquility of the farm allows you to empty all the negative thoughts and just focus on training. Plus I always like training with my wife. I like to show off for her in hopes of impressing her one more time. Who knows where that leads, right?

I was excited that snatches went so well. That was the first time that I have snatched in months. It would appear that the muscular imbalance work that I am performing is paying off. My left side that I damaged during an accident years ago is slowly getting better.

January 4, 2017

Staggered KB Carries (90lb at side and 30lb overhead)
Leap Frogs
Prowler Push 135lb
Bear Hug heavy Bag Carries 125lb
Sit Outs

We did 3 Rounds of 30 seconds on and 30 seconds off with 3 minutes between rounds. This type of workout is targeting my weaknesses especially the overhead work, addressing my mobility issues, and increasing my work capacity all at the same time. I am not going to lie. These workouts are crushing my very soul, but I leave there feeling better. My friend, Chris Ox Mason is the one designing these workouts, and I am very happy with the results.

Ox is my old training partner from my professional powerlifting days. I love training with him again. I am mentally tossed back into a time where I was driven beyond any normal limit. I am able to harness that energy into something much more healthy and productive.

You can check out glimpses of most of these workouts on my Instagram ⇒ @coachtravismash

Would you guys be interested in me making YouTube Videos to show you more of these workouts? If so, comment below. If not, no big deal.

Thanks for reading, and I look forward to taking this journey together. My goal is to get back on the powerlifting and weightlifting platforms this year, and hopefully I want to add an endurance goal. Maybe a 5k or something fun like a mud run, but I am still looking into my options.