Category Archives for "Free Workouts"

Mash Jacked

Travis

For two weeks now I have begun my march back to strength greatness. The first two weeks, I basically followed a Bulgarian method, and I maxed out every workout. My goal was to do that to maximize the initial gains. Everything but bench press was responding really well. The injuries I sustained from breaking my neck have severely affected the radial nerve in my left arm. I am going to need targeted attention to the tricep, rear delt, serratus anterior, and pec region of my left side. I will also employee Dr. Gray to help me wake up that area.

The ten week workout that I have written for my initial training cycle attempts to maximize Olympic weightlifting and powerlifting. My secondary goals are metabolic conditioning, body weight training, and bodybuilding. For anyone that is going to try this workout, make sure that your goals match up with my own. During the ten weeks, I will be training anywhere from 6 days and 8 training sessions to 7 days and 9 training sessions.

The workout is divided into three 3 week blocks, and one taper week for max out. I will attempt to explain each block, so that you will begin to understand the ‘why’. My goal is to teach you all along this journey. I will also post weekly Vlogs that will attempt to explain the mentality, frustrations, and conquests that go along with championship training. I will also post videos of mobility work, met con madness, and nutrition. I want this to be a life journey.

Phase 1 Weeks 1-3

Week 1
Day 1
Back Squat 5RM, then -10% for 5
Deadlift Paused 3 sec at Knee 3RM, then -10% for 3 not paused
GHRs ss Lunges 8 reps of each x 3 sets
Leg Curls ss Abdominal Work

Day 2
Bench Press Max Effort Work Sling Shot 3RM
Bench Press Closegrip Bench 5RM, then -5&-10% for 5
Medium Grip BH Neck Push Press 5RM, then -10% for 5
Pullups 15 Total Reps
Dips 15 Total Reps
Bro Session

Cardio
Family Walk

Day 3
Clean 3RM, then -5&-10% for 3
Front Squat 5 sec pause in bottom 1RM
Max set of Pullups 1 set

Row 1000m Row

Day 4
Squat 3 sec pause 3RM, then -10% for 3
Deadlift Sumo 5RM, then -10% for 5
Leg Curls & Abdominal Work

Met Con Work

Day 5
Snatch 3RM, then -5&-10% for 3
Front Squat 5 Sec pause in bottom 2RM

Row 500m Sprint x 2 w 1 minute rest

Day 6
Bench 10RM, then -10% for 10
Standing Press 5RM, then -5&-10% for 5
Pullups 15 Total Reps
DB Tricep Ext ss Pushdowns 6 reps ss 10 reps x 6 set ea
Fat Bar Curls 10 reps x 3 sets

Met Con

Day 7
1 set of Max Pullups
Cardio Row 1500m

Week 2
Day 1
Back Squat 5RM, then -10% for 5
Deadlift Paused 2 sec at Knee 3RM, then -10% for 3 not paused
GHRs ss Lunges 8 reps of each x 3 sets
Leg Curls ss Abdominal Work

Day 2
Bench Press Max Effort Work Sling Shot 2RM
Bench Press Closegrip Bench 5RM, then -5&-10% for 5
Medium Grip BH Neck Push Press 5RM, then -10% for 5
Pullups 15 Total Reps
Dips 15 Total Reps
Bro Session

Cardio
Family Walk

Day 3
Clean 3RM, then -5&-10% for 3
Front Squat 4 sec pause in bottom 1RM
1 set of Max Pullups

Row 1200m Row

Day 4
Squat 2 sec pause 3RM, then -10% for 3
Deadlift Sumo 5RM, then -10% for 5
Leg Curls & Abdominal Work

Met Con Work

Day 5
Snatch 3RM, then -5&-10% for 3
Front Squat 4 Sec pause in bottom 2RM

Row 600m Sprint x 2 w 1 minute rest

Day 6
Bench 10RM, then -10% for 10
Standing Press 5RM, then -5&-10% for 5
Pullups 15 Total Reps
DB Tricep Ext ss Pushdowns 6 reps ss 10 reps x 6 set ea
Fat Bar Curls 10 reps x 3 sets

Met Con

Day 7
1 set of Max Pullups
Cardio Row 1700m

Week 3
Day 1
Back Squat 5RM
Deadlift Paused 1 sec at Knee 3RM, then -10% for 3 not paused
Leg Curls ss Abdominal Work

Day 2
Bench Press Max Effort Work Sling Shot 1RM
Bench Press Closegrip Bench 5RM, then -10% for 5
Medium Grip BH Neck Push Press 5RM
Pullups 15 Total Reps
Dips 15 Total Reps
Bro Session

Cardio
Family Walk

Day 3
Clean 3RM
Front Squat 3 sec pause in bottom 1RM
1 set of Max Pullups

Row 800m Row

Day 4
Squat 1 sec pause 3RM, then -10% for 3
Deadlift Sumo 5RM
Leg Curls & Abdominal Work

Met Con Work

Day 5
Snatch 3RM
Front Squat 3 Sec pause in bottom 2RM

Row 400m Sprint x 2 w 1 minute rest

Day 6
Bench 8RM, then -10% for 8
Standing Press 5RM, then -10% for 5
Pullups 15 Total Reps
DB Tricep Ext ss Pushdowns 6 reps ss 10 reps x 6 set ea
Fat Bar Curls 10 reps x 3 sets

Met Con

Day 7
1 set of Max Pullups
Cardio Row 1000m

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Starting with day 1 you have a simple rep max in the 5 range which is where one will yield the most bang for their buck. By that I mean in the 5 rep range, the athlete can expect the most combination of hypertrophy and strength. I am also trying to build my work capacity with the down sets which is simply another stimulus to create the most adaptation. The paused deadlifts are a terrible animal, but produce amazing results. I watched Greg Nuckols use these to deadlift 725lbs drug free with the shortest arms in the game. By that I mean, Greg wasn’t designed to deadlift. He just got yoked! The pauses will help the athlete recruit the most fibers wherever they choose to pause the movement. The body will learn to fire wherever the athlete decides to pause.

The assistance on day 1 will be greater than the other days because there will be no Met Cons to perform later in the day. I have chosen GHRs because of my weakness in hamstring strength. Nothing on earth works the hamstrings like GHRs because they work the hamstrings as the cross the hip and the knee. It’s really hard to find an exercise that works them quite so functionally. The lunges are simply for hip and knee health. Most weightlifters and Powerlifters only perform bilateral movements like squats because squats are definitely king. However, unilateral movements like lunges help to open the hips, lengthen the hip flexors, and the vmo is utilized more. All of these attributes are good for preventing injuries and flaws. The leg curls are used to relieve pressure on the back, and the abdominal work is used to stabilize the spine for heavy squats and cleans.

Day 2 is max effort bench day, and we will be using the sling shot predominately. I like the sling shot over boards because it allows me to use slightly heavier weights but in a full range of motion. We will also receive some PAP (post activation potentiation) from the sling shot which I wrote about in the articles referring to Rebecca Gerdon’s squat. The closegrip bench is target my triceps which are inhibited by my radial nerve. The push presses are once again to strengthen the area that has been affected the most by my neck, the overhead area. The rest of the day is spent targeting bodyweight movements that I will need to strengthen for the Grid League. I have programmed them in terms of total reps. The goal is to perform the total reps in less and less number of sets. The rest of the day will be spent with my wife and son on a leisurely Sunday walk.

Day 3 will be performed at MuscleDriver USA, and I will focus on just cleans in the Olympic lifting. I am chilling in the jerk department while I am doing so much overhead and upper body work. I learned this from the Kyle Pierce program. The front squat is to increase mobility with that 5 second pause while keeping my knees fresh. The more I squat the better I feel as long as the volume is low. I will also throw in some rowing to keep the ticker strong for my man Rock. I am a 41 year old man with a one month old son, and I am going to do everything that I can to be in shape for my son when he gets older.

Day 4 will be my squat day where I focus on time under tension. Once again, I am really focusing on mobility and stabilization in this area. The sumo deadlifts are programmed because my man Zach Greenwald suggested them after testing a few of my lifts. I am really weak in the sumo deadlifts compared to the conventional deadlifts suggesting some weaknesses that I need to address. I will also perform a 10 minute or so met con on this day that will be centered around weaknesses that I need to target and conditioning.

Day 5 will be much like day 3 except I will be focusing on the snatch. I will still be using the front squat for mobility and stabilization. I will also be rowing once again for the old ticker. I will also be focused on mobility that I hope to convince Tom Sroka to help me with. That guy is the master of mobility work.

Day 6 is another bench press/upper body day. During this phase I will be focused mainly on hypertrophy during the first three weeks on this particular day. Once again I will be performing overhead work and body weight exercises. I will also perform another met con on this day. As you can see, I am really trying to make this workout a combination of strength and conditioning.

Day 7 is simply pullups and cardio during the first three week!

Weeks 4-6

Week 4
Day 1
Back Squat 3RM, then -10% for 3×2
Clean Pause at Knee 3 sec 1 RM no misses
Deadlift Paused 3 sec at Knee 1RM, then -20% for 3 not paused
GHRs ss Rear Leg Elevated Unilateral Squats 8 reps of each x 3 sets
Leg Curls ss Abdominal Work

Day 2
Bench Press Max Effort Work Sling Shot 3RM
Bench Press Closegrip Bench 3RM, then -5&-10% for 3
Medium Grip BH Neck Push Press 3RM, then -10% for 3
Pullups 20 Total Reps
Dips 20 Total Reps
Bro Session

Cardio
Family Walk

Day 3
Clean from Blocks 3RM, then -5&-10% for 3
Front Squat 3 sec pause in bottom 1RM
Max set of Pullups 1 set

Row 1200m Row

Day 4
Snatch Pause 3 sec at knee 1RM
Squat 3 sec pause 1RM, then -20% for 3 no pause
Deadlift Sumo 3RM, then -10% for 3
Leg Curls & Abdominal Work

Met Con Work

Day 5
Snatch from Blocks 3RM, then -5&-10% for 3
Front Squat 3 Sec pause in bottom 2RM

Row 600m Sprint x 2 w 1 minute rest

Day 6
Snatch Pause at knee 3 sec 1RM
Bench 5RM, then -5&-10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 20 Total Reps
Nosebreakers ss Closegrip Bench 10 reps and 10 reps x 5 sets
Fat Bar Curls 10 reps x 3 sets

Met Con

Day 7
1 set of Max Pullups
Cardio Row 1700m

Week 5
Day 1
Back Squat 3RM, then -10% for 3×2
Clean Pause at Knee 2 sec 1 RM no misses
Deadlift Paused 2 sec at Knee 1RM, then -20% for 3 not paused
GHRs ss Rear Leg Elevated Unilateral Squats 8 reps of each x 3 sets
Leg Curls ss Abdominal Work

Day 2
Bench Press Max Effort Work Sling Shot 2RM
Bench Press Closegrip Bench 3RM, then -5&-10% for 3
Medium Grip BH Neck Push Press 3RM, then -10% for 3
Pullups 20 Total Reps
Dips 20 Total Reps
Bro Session

Cardio
Family Walk

Day 3
Clean from Blocks 3RM, then -5&-10% for 3
Front Squat 2 sec pause in bottom 1RM
1 set of Max Pullups

Row 1400m Row

Day 4
Squat 2 sec pause 1RM, then -20% for 3×2 no pauses
Deadlift Sumo 3RM, then -5&-10% for 3
Leg Curls & Abdominal Work

Met Con Work

Day 5
Snatch from Blocks 3RM, then -5&-10% for 3
Front Squat 2 Sec pause in bottom 2RM

Row 700m Sprint x 2 w 1 minute rest

Day 6
Snatch Pause at Knee 2 sec 1RM
Bench 5RM, then -5&-10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 20 Total Reps
Nosebreakers ss Closegrip Bench 10 reps ea x 5 sets
Fat Bar Curls 10 reps x 3 sets

Met Con

Day 7
1 set of Max Pullups
Cardio Row 1900m

Week 6
Day 1
Back Squat 3RM
Clean Pause at Knee 1 sec 1 RM no misses
Deadlift Paused 1 sec at Knee 1RM, then -20% for 3 not paused
Leg Curls ss Abdominal Work

Day 2
Bench Press Max Effort Work Sling Shot 1RM
Bench Press Closegrip Bench 3RM, then -10% for 3
Medium Grip BH Neck Push Press 3RM
Pullups 20 Total Reps
Dips 20 Total Reps
Bro Session

Cardio
Family Walk

Day 3
Clean from Blocks 3RM
Front Squat 1 sec pause in bottom 1RM
1 set of Max Pullups

Row 1000m Row

Day 4
Squat 1 sec pause 1RM, then -20% for 3 no pauses
Deadlift Sumo 3RM
Leg Curls & Abdominal Work

Met Con Work

Day 5
Snatch from Blocks 3RM
Front Squat 1 Sec pause in bottom 2RM

Row 500m Sprint x 2 w 1 minute rest

Day 6
Snatch Pause at Knee 1 sec 1RM
Bench 5RM, then -10% for 5
Standing Press 3RM, then -10% for 3
Pullups 20 Total Reps
Nosebreakers ss Closegrip Bench 10 reps ea x 5 sets
Fat Bar Curls 10 reps x 3 sets

Met Con

Day 7
1 set of Max Pullups
Cardio Row 1200m

The biggest differences in this phase is less reps and heavier weight. I have also added in extra Olympic weightlifting on days 1 and 6. I have increased the cardio in a linear fashion. Also every third week is a slight deload mainly in volume. You will also notice a daily undulated theme that I have always used, but Greg Nuckols dropped the knowledge on me about how awesome it is. Now it’s there to stay. You will also notice an increase in total volume with body weight training which is an area that I really need to focus. I used to be super strong in the relative strength category, but when I broke my neck that all changed.

Weeks 7-10

Week 7
Day 1
Back Squat Paused 2 sec warm up with Bands 1RM, then -20% for 3×2
Clean & Jerk 1 RM no misses, then -20%/2
Deadlift from 4 inch deficit 1RM, then -20% for 3
GHRs 8 reps x 3 sets
Leg Curls ss Abdominal Work

Day 2
Bench Press Max Effort Work Sling Shot 3RM
Bench Press Closegrip Bench 3 sec pause 1RM, then -20% for 3×2
Push Press 3RM, then -5&-10% for 3
Pullups 25 Total Reps
Dips 25 Total Reps
Bro Session

Cardio
Family Walk

Day 3
Clean from Blocks 1RM, then -20% for 3×3
Front Squats Paused 3 sec 3RM
Max set of Pullups 1 set

Row 1400m Row

Day 4
Snatch Pull to Snatch 1RM
Squat 3 sec pause 5RM, then -10% for 5
Deadlift off Blocks Bar at Knee 3RM, then -10% for 3
Leg Curls & Abdominal Work

Met Con Work

Day 5
Snatch from Blocks 1RM, then -20% for 3×3

Row 700m Sprint x 2 w 1 minute rest

Day 6
Bench 3RM, then -5&-10% for 3
Incline DB Bench 10 reps x 3 sets
Pullups 25 Total Reps
DB R&Rs 8×8
Fat Bar Curls 10 reps x 3 sets

Met Con

Day 7
Snatch Pull x 2 to Snatch to OH Squat Max
Clean Pull to Clean to Front Squat to Jerk Max

Cardio Row 1800m

Week 8
Day 1
Back Squat Paused 1 sec warm up with bands 1RM, then -20% for 3×2
Clean & Jerk 1 RM no misses, then -20%/2
Deadlift from 2 inch deficit 1RM, then -20% for 3
GHRs 8 reps x 3 sets
Leg Curls ss Abdominal Work

Day 2
Bench Press Max Effort Work Sling Shot 2RM
Bench Press Closegrip Bench 2 sec pause 1RM, then -20% for 3×2
Push Press 3RM, then -5&-10% for 3
Pullups 25 Total Reps
Dips 25 Total Reps
Bro Session

Cardio
Family Walk

Day 3
Clean from Blocks 1RM, then -20% for 3×2
Front Squats Paused 2 sec 3RM
Max set of Pullups 1 set

Row 1500m Row

Day 4
Snatch Pull to Snatch 1RM, then -20% x 2
Squat 2 sec pause 5RM, then -10% for 5 no pauses
Deadlift off Blocks Bar 2″ Below Knee 3RM, then -10% for 3
Leg Curls & Abdominal Work

Met Con Work

Day 5
Snatch from Blocks 1RM, then -20% for 3×2

Row 800m Sprint x 2 w 1 minute rest

Day 6
Bench 2RM, then -5&-10% for 2
DB Bench Press 10 reps x 3 sets
Pullups 25 Total Reps
DB R&Rs 8×8
Fat Bar Curls 10 reps x 3 sets

Met Con

Day 7
Snatch Pull to Snatch to OH Squat Max
Clean to Front Squat to Jerk Max

Cardio Row 2000m

Week 9
Day 1
Back Squat warm up with bands 1RM, then -20% for 3
Clean & Jerk 1 RM
Deadlift 1RM
Leg Curls ss Abdominal Work

Day 2
Bench Press Max Effort Work Sling Shot 1RM
Bench Press Closegrip Bench 1 sec pause 1RM, then -20% for 3
Push Press 3RM, then -10% for 3
Pullups 25 Total Reps
Dips 25 Total Reps
Bro Session

Cardio
Family Walk

Day 3
Clean from Blocks 1RM, then -20% for 3
Front Squats Paused 1 sec 1RM
Max set of Pullups 1 set

Row 1000m Row

Day 4
Snatch Pull to Snatch 1RM
Squat 1 sec pause 5RM
Deadlift off Blocks Bar 4″ off Floor 1RM, then -20% for 3
Leg Curls & Abdominal Work

Met Con Work

Day 5
Snatch from Blocks 1RM

Row 500m Sprint x 2 w 1 minute rest

Day 6
Bench warm up with mini-bands 1RM, then -10% for 2
Pullups 25 Total Reps
DB R&Rs 8×8
Fat Bar Curls 10 reps x 3 sets

Met Con

Day 7
Snatch Max
Clean & Jerk Max

Cardio Row 1000m

Taper
Week 10
Day 1
Snatch max
Clean & Jerk opener
Back Squat 85%/1 x 3
Leg Curls ss Abdominal Work

Day 2
Bench Press 80%/1×3
Pullups 15 Total Reps
Dips 15 Total Reps

Day 3
off

Day 4
Snatch Opener
Clean & Jerk last warm up
Front Squat Max
Leg Curls & Abdominal Work

Met Con Work light 5 minute one

Day 5
off

Day 6 Friday
Snatch Max
Clean & Jerk Max

Day 7 Saturday
Squat Max
Bench Max
Deadlift Max

This last phase includes a taper week that will prepare the athlete for competition or at least a max out week. I have also used bands in this phase for the PAP effect solely. The other main difference is that we are using Day 7 as a test day of the Olympic lifts. We are starting with complexes, and then slowly peeling back the layers until in week 9 it is just snatch and clean & jerk.

For those using this workout, I hope that you will post your trials and successes directly on my blog. Also ask any questions directly on the blog, and I will try to answer each of them.

To join one of our online teams, click on the links below:

Mash Mafia Online Team

Eat What You Want! Lift What You Want!

Online Coaching by Coach Mash

Don’t miss the Mash Mafia Dec. 20th Weightlifting Competition! Come celebrate the holidays at the Mash Compound with some bar slams and coffee! Click on the link below for information:

Jingle Bars Weightlifting Meet at the Mash Compound!

Also check out the first Learn 2 Lift of the Year right here at the Mash Compound January 10th and 11th. Weightlifting and Powerlifting taught by Coach Mash and the Mash Crew! Click below for more information:

Learn 2 Lift January 10th and 11th!

Mash Mafia Get Jacked 12 Week Plan

The Get Jacked Program is a combination of Olympic Weightlifting, Powerlifting, and Bodybuilding. I realized a long time ago that most of us were not going to the Olympics, but a lot of us love the barbell. We want to be strong, and we want to look jacked. Well here is your plan. This workout is not for the weak of heart. It’s for the strong.

For Personal Online Coaching by Coach Mash, check out the following link:

Online Coaching by Coach Mash

For more information about our Online Teams, check out the following links:

Mash Mafia Online Team

Eat What You Want! Lift What You Want!

Day 1 Week 1
Snatch 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/1×2
Back Squat 10RM then -5&-10% for 10
Deadlift Paused at Knee 3 sec 3RM, then -10% for 3
Lunges BB Lunges/20 ea leg x 4

Day 2
3 Board Bench Press 3 Board Bench max 3, then -10% for 3 reps x 2 sets
Bench to Chest 90%/1, max to chest, 70%/max reps
Chest Work Weighted Pushups/10 ss DB Flies/20 x 5 sets
Back Work Pullups/5 ss Band Rows/10 x 4
Arm Work Fat Bar Curls/10 ss Pushdowns/15 x 5

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/1×2
Fr. Squat 5RM, paused, -15%/max reps paused
Goodmornings 8 reps x 3 sets
Posterior Chain GHDs/8 ss TRX Leg Curls/10 x 3

Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 10RM, then -5&-10% for 10
Upper Accessory Push Presses 8RM, then -5&-10% for 8
Delts & Back Tri Delts/12reps x 3 ss Bentover Rows 8RM, then -5&-10% for 8
Arms DB R&Rs/10 ss OH Band Tricep Extension/20 ss DB Hammer Curls/10 x 4

Day 5
Back Squat 5RM Paused 3 sec, then -5&-10%/5 all paused
Deadlift Snatch Grip Elevated 3RM, then -10%/3
Legs Step Ups/10 ea leg ss KB Potato Squats/15 x 4
Glute Work BB Hip Ups/8 x 3 ss GHDs/8 x 3

Week 2
Day 1 Week 2
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1×2
Back Squat 10RM then -5&-10% for 10
Deadlift Paused at Knee 2 sec 3RM, then -10% for 3
Lunges BB Lunges/20 ea leg x 4

Day 2
3 Board Bench Press 2 Board Bench max 3, then -10% for 3 reps x 2 sets
Bench to Chest 85%/max reps, 73%/max reps
Chest Work Weighted Pushups/10 ss DB Flies/20 x 5 sets
Back Work Pullups/5 ss Band Rows/10 x 4
Arm Work Fat Bar Curls/10 ss Pushdowns/15 x 5

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1×2
Fr. Squat 5RM, paused, -15%/max reps paused
Goodmornings 8 reps x 3 sets
Posterior Chain GHDs/8 ss TRX Leg Curls/10 x 3

Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 10RM, then -5&-10% for 10
Upper Accessory Push Presses 8RM, then -5&-10% for 8
Delts & Back Tri Delts/12reps x 3 ss Bentover Rows 8RM, then -5&-10% for 8
Arms DB R&Rs/10 ss OH Band Tricep Extension/20 ss DB Hammer Curls/10 x 4

Day 5
Back Squat 5RM Paused 2 sec, then -5&-10%/5 all paused
Deadlift Snatch Grip Elevated 3RM, then -10%/3
Legs Step Ups/10 ea leg ss KB Potato Squats/15 x 4
Glute Work BB Hip Ups/8 x 3 ss GHDs/8 x 3

Week 3
Day 1 Week 3
Snatch 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1, 88%/1 work up with no misses
Back Squat 10RM then -5&-10% for 10
Deadlift Paused at Knee 1 sec 3RM, then -10% for 3
Lunges BB Lunges/20 ea leg x 3

Day 2
3 Board Bench Press 1 Board Bench max 3, then -10% for 3 reps
Bench to Chest 88%/max reps paused 3 sec on chest each, 75%/max reps
Chest Work DB Bench/20 reps x 4
Back Work Pullups/5 ss Band Rows/10 x 4
Arm Work Fat Bar Curls/10 ss Pushdowns/15 x 5

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1, 88%/1 work up with no misses
Fr. Squat 5RM, paused, -15%/max reps paused
Goodmornings 8 reps x 3 sets
Posterior Chain GHDs/8 ss TRX Leg Curls/10 x 3

Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 10RM, then -5&-10% for 10
Upper Accessory Push Presses 8RM, then -5&-10% for 8
Delts & Back Tri Delts/12reps x 3 ss Bentover Rows 8RM, then -5&-10% for 8
Arms DB R&Rs/10 ss OH Band Tricep Extension/20 ss DB Hammer Curls/10 x 4

Day 5
Back Squat 5RM Paused 1 sec, then -5&-10%/5 all paused
Deadlift Snatch Grip 2inch deficit 3RM, then -10%/3
Legs Step Ups/10 ea leg ss BB Hack Squats/15 x 4
Glute Work BB Hip Ups with Bands around Knees/12 x 3 ss GHDs/8 x 3

Week 4
Day 1 Week 4
Snatch 40%/3,50%/3,65%/3, 75%/2,80%/1
Back Squat 5RM
Deadlift 3RM
Lunges BB Lunges/20 ea leg x 3

Day 2
3 Board Bench Press
Bench to Chest Floor Press 5RM, then -5&-10% for 5
Chest Work DB Bench/20 reps x 4
Back Work Pullups/5 ss Band Rows/10 x 4
Arm Work Fat Bar Curls/10 ss Pushdowns/15 x 5

Day 3
Clean & Jerks 40%/3,50%/3,65%/3, 75%/2,80%/1
Fr. Squat 3RM all paused
Goodmornings 5 reps x 3 sets
Posterior Chain GHDs/8 ss TRX Leg Curls/10 x 3

Day 4
Snatch Pull to Snatch Regular Snatch Max
Clean & 2 Jerks Regular Clean & Jerk Max
Bench 5RM, paused
Upper Accessory Push Press 5RM
Delts & Back Tri Delts/12reps x 3 ss Bentover Rows 8RM, then -5&-10% for 8
Arms DB R&Rs/10 ss OH Band Tricep Extension/20 ss DB Hammer Curls/10 x 4

Day 5
Back Squat 5RM
Deadlift Snatch Grip Deadlift 3RM, then -10%/3
Legs Step Ups/10 ea leg ss BB Hack Squats/15 x 4
Glute Work BB Hip Ups with Bands around Knees/12 x 3 ss GHDs/8 x 3

Week 5
Day 1 Week 5
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1×2
Back Squat 5RM then -5&-10% for 5
Deadlift Paused 2 inches off Ground 3 sec 5RM, then -10% for 5
Lunges Rear Leg Elevated Split Squats/10 ea leg x 3 ss KB Double Goblet Squats/15 x 4

Day 2
3 Board Bench Press 3 Board Bench max 1, then -20% for 3 reps x 2 sets
Bench to Chest 85%/max reps paused 3 sec ea on chest, then 60%/max reps
Chest Work Incline Bench/10 reps x 5 sets
Back Work Pullups weighted/5 ss BB Bentover Rows/10 x 4
Arm Work Fat Bar Curls/10 ss DB Hammer Curls/10 ss Dips/10 x 4

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1×2
Fr. Squat 3RM paused 3 sec ea, then -15%/max reps paused
RDLs 8 reps x 3 sets
Posterior Chain Waterbury Crucifix/8 ss TRX Leg Curls/10 x 3

Day 4
Snatch Pull to Snatch to OH Squat Max
Clean Pull, Clean & 2 Jerks Max
Bench 5RM, then -5&-10% for 5
Upper Accessory Push Presses 5RM, then -5&-10% for 5
Delts & Back Plate Lateral Raises/12reps ss One Arm DB Rows/10 ea arm x 3 sets
Arms Nosebreakers/10 ss Closegrip Bench/10 ss Standing Curls/10 x 5 sets

Day 5
Back Squat 3RM Paused 3 sec, then -5 and -10%/3 all paused
Deadlift Off Blocks with Bar at Knee 5RM, then -10%/5
Legs BB Walking Lunges/12 ea leg x 5
Glute Work Elevated BB Hip Ups/8 x 3 ss GHDs/8 x 3

Week 6
Day 1 Week 6
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1
Back Squat 5RM then -5&-10% for 5
Deadlift Paused 2 inches off Ground 2 sec 5RM, then -10% for 5
Lunges Rear Leg Elevated Split Squats/10 ea leg x 3 ss KB Double Goblet Squats/15 x 4

Day 2
3 Board Bench Press 2 Board Bench max 1, then -20% for 3 reps x 2 sets
Bench to Chest 88%/max reps paused 3 sec ea on chest, then 63%/max reps
Chest Work DB Incline Bench/15 reps x 4 sets
Back Work Pullups weighted/5 ss BB Bentover Rows/10 x 4
Arm Work Fat Bar Curls/10 ss DB Hammer Curls/10 ss Dips/10 x 4

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1
Fr. Squat 3RM paused 2 sec ea, then -15%/max reps paused
RDLs 8 reps x 3 sets
Posterior Chain Waterbury Crucifix/8 ss TRX Leg Curls/10 x 3

Day 4
Snatch Pull to Snatch to OH Squat Max
Clean Pull, Clean & 2 Jerks Max
Bench 5RM, then -5&-10% for 5
Upper Accessory Push Presses 5RM, then -5&-10% for 5
Delts & Back Plate Lateral Raises/12reps ss One Arm DB Rows/10 ea arm x 3 sets
Arms Nosebreakers/10 ss Closegrip Bench/10 ss Standing Curls/10 x 5 sets

Day 5
Back Squat 3RM Paused 2 sec, then -5 and -10%/3 all paused
Deadlift Off Blocks with Bar at Knee 3RM, then -10%/3
Legs BB Walking Lunges/12 ea leg x 5
Glute Work Elevated BB Hip Ups/8 x 3 ss GHDs/8 x 3

Week 7
Day 1 Week 7
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1×2
Back Squat 5RM then -5&-10% for 5
Deadlift Paused 2 inches off Ground 1 sec 3RM, then -10% for 3
Lunges Rear Leg Elevated Split Squats/10 ea leg x 3 ss KB Double Goblet Squats/15 x 4

Day 2
Board Bench Press 1 Board Bench max 2, then -20% for 4 reps x 2 sets
Bench to Chest 90%/max reps paused 3 sec ea on chest, then 65%/max reps
Chest Work DB Incline Bench/15 reps x 4 sets
Back Work Pullups weighted/5 ss BB Bentover Rows/10 x 4
Arm Work Fat Bar Curls/10 ss DB Hammer Curls/10 ss Dips/10 x 4

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1×2
Fr. Squat 3RM paused 1 sec ea, then -15%/max reps paused
RDLs 8 reps x 3 sets
Posterior Chain Waterbury Crucifix/8 ss TRX Leg Curls/10 x 3

Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 5RM, then -5&-10% for 5
Upper Accessory Push Presses 5RM, then -5&-10% for 5
Delts & Back Plate Lateral Raises/12reps ss One Arm DB Rows/10 ea arm x 3 sets
Arms Nosebreakers/10 ss Closegrip Bench/10 ss Standing Curls/10 x 5 sets

Day 5
Back Squat 3RM Paused 1 sec, then -5 and -10%/3 all paused
Deadlift Off Blocks with Bar at Knee 1RM, then -20%/3
Legs BB Walking Lunges/12 ea leg x 5
Glute Work Elevated BB Hip Ups/8 x 3 ss GHDs/8 x 3

Week 8
Day 1 Week 8
Snatch 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/1
Back Squat 5RM then -10% for 5
Deadlift 3RM, then -10% for 3
Lunges Rear Leg Elevated Split Squats/10 ea leg x 3 ss KB Double Goblet Squats/15 x 4

Day 2
Closegrip Bench with 30lbs of chain 5RM, then -5&-10% for 5
Floor Presses 8RM, then -10% for Max Reps
Chest Work DB Incline Bench/15 reps x 4 sets
Back Work Pullups weighted/5 ss BB Bentover Rows/10 x 4
Arm Work Fat Bar Curls/10 ss DB Hammer Curls/10 ss Dips/10 x 4

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/1
Fr. Squat 3RM, then -15%/max reps
RDLs 8 reps x 3 sets
Posterior Chain Waterbury Crucifix/8 ss TRX Leg Curls/10 x 3

Day 4
Snatch to OH Squat Max
Clean Pull to Clean & Jerk Max
Bench 5RM, then -10% for 5
Upper Accessory Push Presses 5RM, then -10% for 5
Delts & Back Plate Lateral Raises/12reps ss One Arm DB Rows/10 ea arm x 3 sets
Arms Nosebreakers/10 ss Closegrip Bench/10 ss Standing Curls/10 x 3 sets

Day 5
Back Squat 3RM , then -5 and -10%/3
Deadlift Off Blocks with Bar Below Knee 5RM, then -10%/5
Legs BB Walking Lunges/12 ea leg x 3
Glute Work Elevated BB Hip Ups/8 x 3 ss GHDs/8 x 3

Week 9
Day 1 Week 9
Snatch 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1×2
Back Squat 3RM then -10% for 3, and -25%/max reps but no misses
Deadlift Paused 2 inches off Ground 2 sec 3RM, then -10% for 3
Lunges Elevated Split Squats/10 ea leg x 5 sets

Day 2
Board Bench Press 2 Board Bench max 3, then -20% for 5 reps x 2 sets
Bench to Chest 88%/max reps paused 3 sec ea on chest, then 65%/max reps
Chest Work Incline DB Bench/15 reps ss Incline DB Flies/15 reps x 4 sets of each
Back Work Pullups chest to bar paused 1 sec on chest/5 ss DB Bentover Rows/10 ea hand x 4
Arm Work Incline DB Curls/12 ss Incline DB Tricep Extensions/12 x 5 sets

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 88%/1×2
Fr. Squat 1RM paused 3 sec ea, then -15%/max reps paused
Unilateral RDLs 8 reps ea leg x 3 sets
Core and Glutes Bar Rollouts/10 ss Elevated BB Hip Ups/10 x 5 sets

Day 4
Snatch Pull to Snatch Max
Clean & 2 Jerks Max
Bench 3RM, then -5&-10% for 3
Upper Accessory Push Presses 3RM, then -5&-10% for 3
Delts & Back DB Clean & Press/15 reps ss T-Bar Rows/15 reps x 4 sets
Arms Dips/10 ss Fat Bar Curls/10 x 6 sets

Day 5
Back Squat 1RM Paused 3 sec, then -20%/3 all paused, then -30%/max reps not paused
Deadlift Off Blocks with Bar Below Knee 3RM, then -10%/3
Legs BB Zercher Lunges/10 ea leg x 5
Glute Work Band Around Knees/10 steps forward and 10 steps back ss GHDs with 5 seconds eccentric/8 x 3

Week 10
Day 1 Week 10
Snatch 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/2, 78%/2, 83%/2, 88%/2, work up with no misses
Back Squat 3RM then -10% for 3, and -25%/max reps but no misses
Deadlift Paused 2 inches off Ground 1 sec 1RM, then -20% for 3
Lunges Elevated Split Squats/10 ea leg x 5 sets

Day 2
Board Bench Press 1 Board Bench max 3, then -20% for 5 reps x 2 sets
Bench to Chest 90%/max reps paused 2 sec ea on chest, then 68%/max reps
Chest Work Incline DB Bench/15 reps ss Incline DB Flies/15 reps x 4 sets of each
Back Work Pullups chest to bar paused 1 sec on chest/5 ss DB Bentover Rows/10 ea hand x 4
Arm Work Incline DB Curls/12 ss Incline DB Tricep Extensions/12 x 5 sets

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/3,80%/2, 85%/2, 78%/2, 83%/2, 88%/2, work up with no misses
Fr. Squat 1RM paused 2 sec ea, then -15%/max reps paused
RDLs 8 reps ea leg x 3 sets
Posterior Chain Bar Rollouts/10 ss Elevated BB Hip Ups/10 x 5 sets

Day 4
Snatch to OH Squat Max
Clean & Jerk Max Double
Bench 3RM, then -5&-10% for 3
Upper Accessory Push Presses 3RM, then -5&-10% for 3
Delts & Back DB Clean & Press/15 reps ss T-Bar Rows/15 reps x 4 sets
Arms Dips/10 ss Fat Bar Curls/10 x 6 sets

Day 5
Back Squat 1RM Paused 2 sec, then -20%/3 all paused, then -30%/max reps not paused
Deadlift Off Blocks with Bar Below Knee 2RM, then -10%/2
Legs BB Zercher Lunges/10 ea leg x 5
Glute Work Band Around Knees/10 steps forward and 10 steps back ss GHDs with 5 seconds eccentric/8 x 3

Week 11
Day 1 Week 11
Snatch 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1, 88%/1, work up with no misses
Back Squat 3RM then -10% for 3, and -25%/max reps but no misses
Deadlift 1RM, then -20% for 3
Lunges Elevated Split Squats/10 ea leg x 5 sets

Day 2
Board Bench Press 2 Board Bench max 1, then -20% for 3 reps
Bench to Chest Max Out
Chest Work Incline DB Bench/15 reps ss Incline DB Flies/15 reps x 43sets of each
Back Work Pullups chest to bar paused 1 sec on chest/5 ss DB Bentover Rows/10 ea hand x 3
Arm Work Incline DB Curls/12 ss Incline DB Tricep Extensions/12 x 3 sets

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1, 88%/1, work up with no misses
Fr. Squat 1RM, then -20%/max reps
RDLs 8 reps ea leg x 3 sets
Posterior Chain Bar Rollouts/10 ss Elevated BB Hip Ups/10 x 5 sets

Day 4
Snatch Max
Clean & Jerk Max
Bench 3RM, then -5&-10% for 3
Upper Accessory Push Presses 3RM, then -5&-10% for 3
Delts & Back DB Clean & Press/15 reps ss T-Bar Rows/15 reps x 3 sets
Arms Dips/10 ss Fat Bar Curls/10 x 3 sets

Day 5
Back Squat 1RM , then -20%/3, then -30%/max reps
Deadlift Off Blocks with Bar Below Knee 1RM, then -20%/3
Legs BB Zercher Lunges/10 ea leg x 5
Glute Work Band Around Knees/10 steps forward and 10 steps back ss GHDs with 5 seconds eccentric/8 x 3

Week 12 Max Out Week
Day 1 Week 12
Snatch 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1
Back Squat 85%/1 rep x 3 sets
Deadlift 85%/1 rep x 3 sets
Lunges off

Day 2
Chest Work Bench Press 85%/1 rep x 3 sets all Paused
Back Work Pullups/5 ss DB Bentover Rows/10 ea hand x 3

Day 3
Clean & Jerks 40%/3,50%/3,60%/3, 75%/2,80%/2, 85%/1
Fr. Squat 80%/1 rep x 3 sets
RDLs 8 reps ea leg x 3 sets

Day 4
Snatch Max
Clean & Jerk Max
Bench Max with pause
Delts & Back DB Clean & Press/15 reps x 3 sets

Day 5
Back Squat Max
Deadlift Max
Glute Work Band Around Knees/10 steps forward and 10 steps back ss GHDs with 5 seconds eccentric/8 x 3

Mash Mafia Powerlifting Cycle

This powerlifting cycle is full of bands, chains, pauses, and all things awesome. This is a compilation of principles that helped me become a World Champion as well as some of the newer principles that are helping people reach new heights.

I hope this cycle will grant you the PRs that you desire. To join one of our online teams, check out the links below:

Mash Mafia Online Team

Eat What You Want! Lift What You Want!

For Private Coaching from Coach Mash, check out the links below:

Online Coaching from Coach Mash

Private Consultation from Coach Mash

week 1
Monday
Squats 10RM, then -5&-10% for 10
Deadlift Paused 2 sec 1 inch off Ground 5RM, the -5&-10% for 5
BB Lunges 10 per leg x 3 (this is for your hips)
GHDs 8 reps x3 ss Hanging Leg Raises 10 reps x 3

Tuesday
Bench Press each rep paused 2 sec on chest 10RM, then -5&-10% for 10
CG Floor Presses 8RM, then -5&-10% for 8
Standing Military Press 5RM, then -5&-10%
Seated Rows 12 reps x 3 ss Dips 10 reps x 3
Fat Bar Curls 10reps x 3

Wednesday
Front Squat Paused 3 sec in bottom 6RM, then -5&-10% for 6 not paused
Elevated Split Squats 10 reps x 3
Goodmornings 8 reps x 3
Weighted Planks 30 sec x 3

Friday
Dynamic Bench 55%+mini bands/3×5, 65%/3, 75%/2, work up to a heavy single but no misses
3 Board Bench Press 3RM, then -5&-10% for 3
DB R&Rs x8 ss push downs/10 x 6
Plate Raises 10 reps ss DB Bentover Lateral Raises/10 reps x 3 ea

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands 3RM, then -5&-10% for 3
Deadlift off boxes 4″ off ground 5RM
Elevated BB Hip Ups with Band around knees 12 reps x 3
Pull-ups 8 reps  x 3
Bentover Rows 8RM, then -5&-10% for 8

Cycle 3

week 2
Monday
Squats 10RM, then -5&-10% for 10
Deadlift Paused 2 sec 1 inch off Ground 5RM, the -5&-10% for 5
BB Lunges 10 per leg x 3 (this is for your hips)
GHDs 8 reps x3 ss Hanging Leg Raises 10 reps x 3

Tuesday
Bench Press each rep paused 2 sec on chest 10RM, then -5&-10% for 10
CG Floor Presses 8RM, then -5&-10% for 8
Standing Military Press 5RM, then -5&-10%
Seated Rows 12 reps x 3 ss Dips 10 reps x 3
Fat Bar Curls 10reps x 3

Wednesday
Front Squat Paused 2 sec in bottom 6RM, then -5&-10% for 6 not paused
Elevated Split Squats 10 reps x 3
Goodmornings 8 reps x 3
Weighted Planks 30 sec x 3

Friday
Dynamic Bench 55%+mini bands/3×5, 65%/3×2, 75%/2, work up to a heavy single but no misses
2 Board Bench Press 3RM, then -5&-10% for 3
DB R&Rs x8 ss push downs/10 x 6
Plate Raises 10 reps ss DB Bentover Lateral Raises/10 reps x 3 ea

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands 3RM, then -5&-10% for 3
Deadlift off boxes 4″ off ground 3RM
Elevated BB Hip Ups with Band around knees 12 reps x 3
Pull-ups 8 reps  x 3
Bentover Rows 8RM, then -5&-10% for 8

week 3
Monday
Squats 8RM, then -5&-10% for 8
Deadlift Paused 1 sec 1 inch off Ground 5RM, the -5&-10% for 5
BB Lunges 10 per leg x 3 (this is for your hips)
GHDs 8 reps x3 ss Hanging Leg Raises 10 reps x 3

Tuesday
Bench Press each rep paused 1 sec on chest 8RM, then -5&-10% for 8
CG Floor Presses 8RM, then -5&-10% for 8
Standing Military Press 5RM, then -5&-10%
Seated Rows 12 reps x 3 ss Dips 10 reps x 3
Fat Bar Curls 10reps x 3

Wednesday
Front Squat Paused 1 sec in bottom 6RM, then -5&-10% for 6 not paused
Elevated Split Squats 10 reps x 3
Goodmornings 8 reps x 3
Weighted Planks 30 sec x 3

Friday
Dynamic Bench 55%+mini bands/3×3, 65%/3, 75%/2, 78%/1, then take bands off and work up to a heavy double to chest no bands
1 Board Bench Press 3RM, then -5&-10% for 3
DB R&Rs x8 ss push downs/10 x 6
Plate Raises 10 reps ss DB Bentover Lateral Raises/10 reps x 3 ea

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands 3RM, then -5&-10% for 3
Deadlift off boxes 4″ off ground 1RM, then -20% for 3
Elevated BB Hip Ups with Band around knees 12 reps x 3
Pull-ups 8 reps  x 3
Bentover Rows 8RM, then -5&-10% for 8

week 4 Deload
Monday
Squats 8RM, then -10% for 8
Deadlift 5RM, the -10% for 5
BB Lunges 10 per leg x 3 (this is for your hips)
GHDs 8 reps x3 ss Hanging Leg Raises 10 reps x 3

Tuesday
Bench Press 8RM, then -10% for 8
CG Floor Presses 8RM, then -5&-10% for 8
Standing Military Press 5RM, then -5&-10%
Seated Rows 12 reps x 3 ss Dips 10 reps x 3
Fat Bar Curls 10reps x 3

Wednesday
Front Squat 6RM, then -10% for 6
Elevated Split Squats 10 reps x 3
Goodmornings 8 reps x 3
Weighted Planks 30 sec x 3

Friday
Dynamic Bench 55%+mini bands/3×4, 65%/2, 70%/1
Floor Presses 5RM, then -20%/max reps
DB R&Rs x8 ss push downs/10 x 6
Plate Raises 10 reps ss DB Bentover Lateral Raises/10 reps x 3 ea

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats 3RM, then -10% for 3
Deadlift off boxes 4″ off ground 1RM
Elevated BB Hip Ups with Band around knees 12 reps x 3
Pull-ups 8 reps  x 3
Bentover Rows 8RM, then -5&-10% for 8

week 5
Monday
Squats 5RM, then -5&-10% for 5
Deadlift Paused 2 sec 1 inch off Ground 3RM, the -5&-10% for 3
Rear Leg Elevated Split Squats 10 reps ea leg c 3 sets
Waterbury Crucifix/10 ss Leg Curls/10 ss BB Rollouts/10 x 3 sets each

Tuesday
Bench Press each rep paused 2 sec on chest 5RM, then -5&-10% for 5
CG Floor Presses with 40lbs of chains 5RM, then -5&-10% for 5
Standing Military Press 3RM, then -5&-10% for 3
Pullups/5 reps ss Face Pulls/12 reps x 4 sets
DB Hammer Curls 10 reps x 3 sets

Wednesday
Front Squat Paused 3 sec in bottom 4RM, then -5&-10% for 4 not paused
BB Step Ups 10 reps ea leg x 3
Goodmornings 5 reps x 5 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets

Friday
Dynamic Bench 58%+mini bands/3×5, 68%/2, 73%/1, 78%/1 and then work up to a heavy single but no misses
2 Board Bench Press 5RM, then -5&-10% for 5
DB R&Rs/8 x 8 with 15-30 sec rest between sets
DB Clean & Press/10 reps x 5 sets

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 3 sec in bottom 1RM, then -20% for 3×3 (don’t pause down sets)
Deadlift off boxes 2″ off ground 5RM, then -10% for 5
Elevated BB Hip Ups 10 reps x 3
Bentover Rows 5RM, then -5&-10% for 5

week 6
Monday
Squats 5RM, then -5&-10% for 5
Deadlift Paused 1 sec 1 inch off Ground 3RM, the -5&-10% for 3
Rear Leg Elevated Split Squats 10 reps ea leg c 3 sets
Waterbury Crucifix/10 ss Leg Curls/10 ss BB Rollouts/10 x 3 sets each

Tuesday
Bench Press each rep paused 1 sec on chest 5RM, then -5&-10% for 5
CG Floor Presses with 40lbs of chains 5RM, then -5&-10% for 5
Standing Military Press 3RM, then -5&-10% for 3
Pullups/5 reps ss Face Pulls/12 reps x 4 sets
DB Hammer Curls 10 reps x 3 sets

Wednesday
Front Squat Paused 2 sec in bottom 4RM, then -5&-10% for 4 not paused
BB Step Ups 10 reps ea leg x 3
Goodmornings 5 reps x 5 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets

Friday
Dynamic Bench 58%+mini bands/3×5, 68%/2×2, 73%/1, 78%/1 and then work up to a heavy single but no misses
2 Board Bench Press 5RM, then -5&-10% for 5
DB R&Rs/8 x 8 with 15-30 sec rest between sets
DB Clean & Press/10 reps x 5 sets

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 2 seconds in bottom 1RM, then -20% for 3×3 then don’t pause
Deadlift off boxes 2″ off ground 3RM, then -10% for 3
Elevated BB Hip Ups 10 reps x 3
Bentover Rows 5RM, then -5&-10% for 5

week 7
Monday
Squats 5RM, then -5&-10% for 5
Deadlift 3RM, the -5&-10% for 3
Rear Leg Elevated Split Squats 10 reps ea leg c 3 sets
Waterbury Crucifix/10 ss Leg Curls/10 ss BB Rollouts/10 x 3 sets each

Tuesday
Bench Press 5RM, then -5&-10% for 5
CG Floor Presses with 40lbs of chains 5RM, then -5&-10% for 5
Standing Military Press 3RM, then -5&-10% for 3
Pullups/5 reps ss Face Pulls/12 reps x 4 sets
DB Hammer Curls 10 reps x 3 sets

Wednesday
Front Squat Paused 1 sec in bottom 4RM, then -5&-10% for 4 not paused
BB Step Ups 10 reps ea leg x 3
Goodmornings 5 reps x 5 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets

Friday
Dynamic Bench 58%+mini bands/3×3, 68%/2, 73%/1, 78%/1 and then work up to a heavy single but no misses
3 Board Bench Press 3RM, then -5&-10% for 3
DB R&Rs/8 x 8 with 15-30 sec rest between sets
DB Clean & Press/10 reps x 5 sets

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 1 sec in bottom 1RM, then -20% for 3×3
Deadlift off boxes 2″ off ground 2RM, then -10% for 2
Elevated BB Hip Ups 10 reps x 3
Bentover Rows 5RM, then -5&-10% for 5

week 8
Monday
Squats 5RM, then -10% for 5
Deadlift 2RM, the -10% for 2
Rear Leg Elevated Split Squats 10 reps ea leg c 3 sets
Waterbury Crucifix/10 ss Leg Curls/10 ss BB Rollouts/10 x 3 sets each

Tuesday
Bench Press 5RM, then -10% for 5
CG Floor Presses with 40lbs of chains 5RM, then -10% for 5
Standing Military Press 3RM, then -10% for 3
Pullups/5 reps ss Face Pulls/12 reps x 4 sets
DB Hammer Curls 10 reps x 3 sets

Wednesday
Front Squat 4RM, then -10% for 4
BB Step Ups 10 reps ea leg x 3
Goodmornings 5 reps x 5 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets

Friday
Dynamic Bench 60%+mini bands/3×2, 70%/2, 75%/1
2 Board Bench Press 5RM, then -10% for 5
DB R&Rs/8 x 5 sets with 15-30 sec rest between sets
DB Clean & Press/10 reps x 3 sets

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands 1RM, then -20% for 3
Deadlift off boxes 2″ off ground 1RM, then -20% for 3
Elevated BB Hip Ups 10 reps x 3
Bentover Rows 5RM, then -5&-10% for 5

week 9
Monday
Squats 3RM, then -5&-10% for 3
Deadlift Paused 2 sec 1 inch off Ground 1RM, the -20% for 3×3 not paused
GHDs/8 reps x 4 sets ss BB Rollouts/10 x 4 sets

Tuesday
Bench Press each rep paused 3 sec on chest 3RM, then -5&-10% for 3
CG Floor Presses with 40lbs of chains 3RM, then 10% for 3 and -20% for max reps
Pullups/8 reps ss Band Pull Aparts/15 reps x 4 sets
Plate Lateral Raises/10 x 3 sets

Wednesday
Front Squat Paused 3 sec in bottom 2RM, then -5&-10% for 2 not paused
RDLs 8 reps x 3 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets

Friday
Dynamic Bench 58%+mini bands/3×5, 68%/2, 73%/1, 78%/1 and then work up to a heavy single but no misses
3 Board Closegrip Bench Press 8RM, then -5&-10% for 8
Nosebreakers/10 ss Closegrip Bench/10 x 4 sets
DB Tri-Delts/12 reps ea position x 3 sets

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 2 sec in bottom 5RM, then -5&-10% for 5
Deficit Deadlift from a 2″ deficit 3RM, then -10% for 3
Unilateral KB Hip Ups 10 reps ea leg x 3
Seated Rows 10 reps ea leg x 3 sets

week 10
Monday
Squats 3RM, then -5&-10% for 3
Deadlift Paused 1 sec 1 inch off Ground 1RM, the -20% for 3×3 not paused
GHDs/8 reps x 4 sets ss BB Rollouts/10 x 4 sets

Tuesday
Bench Press each rep paused 2 sec on chest 3RM, then -5&-10% for 3
CG Floor Presses with 40lbs of chains 3RM, then 10% for 3 and -20% for max reps
Pullups/8 reps ss Band Pull Aparts/15 reps x 4 sets
Plate Lateral Raises/10 x 3 sets

Wednesday
Front Squat Paused 2 sec in bottom 2RM, then -5&-10% for 2 not paused
RDLs 8 reps x 3 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets

Friday
Dynamic Bench 58%+mini bands/3×5, 68%/2, 73%/1, 78%/1 and then work up to a heavy single but no misses
2 Board Closegrip Bench Press 8RM, then -5&-10% for 8
Nosebreakers/10 ss Closegrip Bench/10 x 4 sets
DB Tri-Delts/12 reps ea position x 3 sets

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats with Bands paused 1 sec in bottom 5RM, then -5&-10% for 5
Deficit Deadlift from a 2″ deficit 3RM, then -10% for 3
Unilateral KB Hip Ups 10 reps ea leg x 3
Seated Rows 10 reps ea leg x 3 sets

week 11
Monday
Squats 1RM then -20% for 3
Deadlift 1RM, the -20% for 3
GHDs/8 reps x 4 sets ss BB Rollouts/10 x 4 sets

Tuesday
Bench Press each rep paused 1 sec on chest 1RM, then -20% for 3
CG Floor Presses with 40lbs of chains 3RM, then 10% for 3
Pullups/8 reps ss Band Pull Aparts/15 reps x 3 sets

Wednesday
Front Squat Paused 1 sec in bottom 2RM, then -5&-10% for 2 not paused
RDLs 8 reps x 3 sets
Planks of a Stability Ball Stir the Pot/15 reps ea way x 3 sets

Friday
Dynamic Bench 50%+mini bands/3×2, 60%/2, 65%/1, 70%/1, 75%/1 and then remove bands and max
2 Board Closegrip Bench Press 5RM, then -5&-10% for 5
Nosebreakers/10 ss Closegrip Bench/10 x 2 sets

Saturday
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
High Bar Back Squats 5RM, then -5&-10% for 5
Deficit Deadlift from a 2″ deficit 1RM, then -20% for 3
Seated Rows 10 reps ea leg x 3 sets

Week 12
Monday

Squats work up to 85%/1 rep x 2 sets
Bench Press 85%/1 rep with 2 sec pause x 2 sets
Deadlifts work up to 85%/1 rep x 2 sets
focus on compensatory acceleration

Day 2
Bar Work, Mobility, and Recovery

Day 3
Back Squats 75%/2 reps x 2 sets
Bench Press 75%/2 reps x 2 sets

Day 4
Bar Work, Mobility, and Recovery

Day 5
Monday 60 seconds betweens sets
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
Squats work up to 1RM with Bands but no misses, then take bands off and work up to 1RM without bands.

Use mini bands doubled if bench is over 300lbs, and minibands single looped if bench is under 300lbs
Bench work up to 1RM with mini bands but no misses, then subtract bands and work up to 1RM

Deadlifts 1RM with mini bands but no misses, then take bands off and max

New RBCP Olympic Weightlifting Plan Strength Focused

Here is the new plan in its entirety. We are focusing on strength in this one with slightly lower percentages on the main lifts. The Bro Sessions are an added piece of the puzzle where I am allowing the athlete to choose one ore two movements in a bodybuilding way to bring up weaknesses. This is a principle that I learned from Louie Simmons.

To Join one of our Online Weightlifting Teams, click on the links below:

Mash Mafia Online Weightlifting Team

Eat What You Want! Lift What You Want!

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Online Coaching and Mentoring by Coach Mash

New RBCP Plan Strength Focused
Week 1
Monday

Snatch Push Press to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1,70/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 82x1x2
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2 x 2
Snatch Pulls 100%/2×3 working up heavy
Box Jumps 85% of max height/5reps x 4 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -5&-10% for 5
Squat Paused 2 sec in bottom 10RM, then -5&-10% for 10
Closegrip Bench Press 10RM, then -5&-10% for 10
RDLs 8 reps x 3

Wednesday
a.m.
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1 x 2
Jerk from Split Behind 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 82x1x2
BB Bentover Rows 10RM, then -5&-10% for 10
Prisoner Squat Jumps 8 rep x 3 sets
Clean Pulls 100%/2 x 3
Bro Session

Thursday
Front Squat Paused 3 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch Pull to Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean, 2 Front Squats & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -5&-10% for 5
Push Press 10RM, then -5&-10% for 10
Clean Deadlift (Focus Position) 5RM, then -5&-10% for 5
Bro Session

Week 2
Monday

Snatch Push Press to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1,70/2+1
Snatch 45×3,55×3,65×2, 75×3,80x2x2, 82x1x2
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2, 73/1+2
Snatch Pulls 100%/2×3 working up heavy
Box Jumps 85% of max height/5reps x 4 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -5&-10% for 5
Squat Paused 1 sec in bottom 10RM, then -5&-10% for 10
Closegrip Bench Press 10RM, then -5&-10% for 10
RDLs 8 reps x 3

Wednesday
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1, 73/1+1
Jerk from Split Behind 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80x2x2, 82x1x2
BB Bentover Rows 10RM, then -5&-10% for 10
Prisoner Squat Jumps 8 rep x 3 sets
Clean Pulls 100%/2 x 3
Bro Session

Thursday
Front Squat Paused 2 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch Pull to Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean, 1 Front Squat & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -5&-10% for 5
Push Press 10RM, then -5&-10% for 10
Clean Deadlift (Focus Position) 5RM, then -5&-10% for 5
Bro Session

Week 3
Monday

Snatch Push Press to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 82×1, 85×1
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2, 73/1+2, 75/1+1
Snatch Pulls 100%/2×3 working up heavy
Box Jumps 90% of max height/3reps x 3 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -5&-10% for 5
Squat 10RM, then -5&-10% for 10
Closegrip Bench Press 8RM, then -5&-10% for 8
RDLs 8 reps x 3

Wednesday
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1, 73/1+1, 75/1+1
Jerk from Split Behind 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 82×1, 85×1
BB Bentover Rows 8RM, then -5&-10% for 8
Prisoner Squat Jumps 5 rep x 3 sets
Clean Pulls 100%/2 x 3
Bro Session

Thursday
Front Squat Paused 1 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch to OH Squat 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -5&-10% for 5
Push Press 8RM, then -5&-10% for 8
Clean Deadlift (Focus Position) 5RM, then -5&-10% for 5
Bro Session

Week 4
Monday

Snatch 45×3,55×3,65×2, 75×3,80×2, 82×1
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2
Snatch Pulls 90%/2×3
Box Jumps 90% of max height/3reps x 3 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -10% for 5
Squat 8RM, then -10% for 8
Closegrip Bench Press 8RM, then -10% for 8
RDLs 8 reps x 3

Wednesday
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 82×1
BB Bentover Rows 8RM, then -5&-10% for 8
Prisoner Squat Jumps 5 rep x 3 sets
Clean Pulls 90%/2 x 3
Bro Session

Thursday
Front Squat Paused 1 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch Pull to Snatch to OH Squat 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean Pull to Clean & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -10% for 5
Push Press 8RM, then -10% for 8
Clean Deadlift (Focus Position) 5RM, then -10% for 5
Bro Session

Week 5
Monday

Heaving Snatch Balance to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×2
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/1
Snatch Pulls from Blocks 105%/2×3 working up heavy
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -5&-10% for 3
Squat Paused 3 sec in bottom 5RM, then -5&-10% for
Closegrip Bench Press 5RM, then -5&-10% for 5
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/1
Jerk from Split 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 105%/2 x 3
Bro Session

Thursday
Front Squat Paused 3 sec in bottom 3RM, then -5&-10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch Pull/2 to Snatch1 to OH Squats/2 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean Pull to Clean, 2 Front Squats & 1 Jerk 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -5&-10% for 3
Push Press 5RM, then -5&-10% for 5
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Bro Session

Week 6
Monday

Heaving Snatch Balance to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×2, 88×1
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/1
Snatch Pulls from Blocks 105%/2×3 working up heavy
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -5&-10% for 3
Squat Paused 2 sec in bottom 5RM, then -5&-10% for
Closegrip Bench Press 5RM, then -5&-10% for 5
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/1
Jerk from Split 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 105%/2 x 3
Bro Session

Thursday
Front Squat Paused 2 sec in bottom 3RM, then -5&-10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch Pull/1 to Snatch/1 to OH Squats/1 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean Pull to Clean, 1 Front Squat & 1 Jerk 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -5&-10% for 3
Push Press 5RM, then -5&-10% for 5
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Bro Session

Week 7
Monday

Heaving Snatch Balance to OH Squat 30×2+1,40/2+1,50/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×2, 88×1, if no misses, then work up but no misses
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/2, 85/1
Snatch Pulls from Blocks 105%/2×3 working up heavy
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -5&-10% for 3
Squat Paused 1 sec in bottom 5RM, then -5&-10% for 5
Closegrip Bench Press 5RM, then -5&-10% for 5
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/2, 85/1
Jerk from Split 30×2,40×2,50×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1, if no misses, then work up but no misses
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 105%/2 x 3
Bro Session

Thursday
Front Squat Paused 1 sec in bottom 3RM, then -5&-10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean & Jerk 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -5&-10% for 3
Push Press 5RM, then -5&-10% for 5
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Bro Session

Week 8
Monday
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×1
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2
Snatch Pulls from Blocks 100%/2×3
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -10% for 3
Squat 5RM, then -10% for 5
Closegrip Bench Press 5RM, then -10% for 5
Goodmornings 8 reps x 3 sets

Wednesday
Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×1
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 100%/2 x 3
Bro Session

Thursday
Front Squat 3RM, then -10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch Pull to Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -10% for 3
Push Press 5RM, then -10% for 5
Clean Deadlift (Focus Position) 3RM, then -10% for 3
Bro Session

Week 9
Monday
Snatch Pull to Snatch 55×3,65×2, 75×2,80×2, 85×2, 88×1, 90x1repx2sets
Clean from Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/1×2
Snatch Pulls from Blocks 105%/2×3 working up heavy

Tuesday
Jerks off Blocks 1RM, then -20%/3 reps x 2 sets
Squat Paused 2 sec in bottom 3RM, then -5&-10% for 3
Closegrip Bench Press 3RM, then -5&-10% for 3
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/1×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1, 90/1×2
BB Bentover Rows 5RM, then -5&-10% for 5
Clean Pulls from Blocks 105%/2 x 3

Thursday
Front Squat Paused 2 sec in bottom 1RM, then -20% for 3 reps x 2 sets
GHDs 8 reps x 3 sets

Friday
Snatch and OH Squat/2 max
Clean to Front Squat to Jerk max

Saturday
Squat 1RM, then -20% for 3×2
Push Press 3RM, then -5&-10% for 3

Week 10
Monday
Snatch Pull to Snatch 55×3,65×2, 75×2,80×2, 85×2, 88×1, 90x1rep, work up but no misses
Clean from Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2, 90/2
Snatch Pulls from Blocks 105%/2×3 working up heavy

Tuesday
Jerks off Blocks 1RM, then -20%/3 reps x 2 sets
Squat Paused 1 sec in bottom 3RM, then -5&-10% for 3
Goodmornings 8 reps x 3 sets

Wednesday
Snatch from High Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2, 90/2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1, 90/1, work up but no misses
Clean Pulls from Blocks 105%/2 x 3

Thursday
Front Squat Paused 1 sec in bottom 1RM, then -20% for 3 reps x 2 sets
GHDs 8 reps x 3 sets

Friday
Snatch max allowed one miss
Clean & Jerk max allowed one miss

Saturday
Squat 1RM, then -20% for 3×2
Push Press 3RM, then -5&-10% for 3

Week 11
Monday
Snatch Pull to Snatch 55×3,65×2, 75×2,80×2, 85×2, 88×1, 90×1, 83×2, 88×2, 93×1, then work up with no misses
Clean from Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2
Snatch Pulls from Blocks 100%/2×3 working up heavy

Tuesday
Squat 3RM, then -5&-10% for 3
Goodmornings 8 reps x 3 sets

Wednesday
Snatch from High Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2
Clean & J 65×2, 75×3, 80×2, 85×2, 88×1, 90/1, 83×2, 88×2, 93×1, then work up but no misses
Clean Pulls from Blocks 100%/2 x 3

Thursday
Front Squat 1RM, then -20% for 3 reps
GHDs 8 reps x 3 sets

Friday
Snatch max
Clean & Jerk max

Saturday
Squat 1RM, then -20% for 3
Push Press 3RM, then -5&-10% for 3

Taper Week 12
Monday

Snatch Max (1 Miss)
Clean & Jerk work up to opener (this should be your mimimum)
Back Squat 90%x1

Tuesday
Mobility Work
Bar Only Complexes

Wednesday
Snatch work up to opener
Clean & Jerk work up to last warm up
Front Squat 85%x1

Thursday
Mobility Work
Snatch 75%/1rep
Clean & Jerk 75%/1rep

Friday
Mobility Work
Bar Work

Saturday
Max Snatch
Max Clean & Jerk
Max Back Squat

Advanced Version of Rebecca Gerdon’s Squat Routine

Rebecca and I

Rebecca’s Wrist Injury Squat Workout
We have added some touches to Rebecca’s squat workout that I think are going to be awesome. First, we are having her squat in the morning as well as evening, when the 5RMs start in week 5. We are doing that to prime the CNS for that evening session, and basically just wake her up on Monday.
We are also using some Post Activation Potentiation techniques. In weeks 5-8 we are having her walk out about 10% more than she is actually going to squat and hold it for about 15 seconds. We are doing that to fire the fast twitch fibers, recruit more fibers, and in laymen’s terms to make the work set feel light. In weeks 9-11, we are using bands to warm up for the same reason. At the top, the weight will be more than she is going to actually squat, but will deload to around 80% at the bottom. There is a lot of research that supports this technique, but more importantly, I have watched it work over and over.
Rebecca Gerdon is an original Mash Mafia Weightlifting athlete, and now she is my athlete again at Muscle Driver USA. A few weeks ago, she suffered a wrist break from a jerk gone badly. It was declared that she had been lifting with a broken wrist for over two years, so she is one tough chick no doubt.
A lot of people would sit around feeling sorry for themselves, but no Rebecca. She came to me requesting a squat routine that would get her stronger than ever. Our goal is a 400lb back squat. Right now her max is 330 pounds. Yes it’s a big goal, but at MDUSA we have “big goal” athletes.
Here is the way it looks:
Weeks 1-2 Hypertrophy Time
Day 1
Back Squat 10RM, then -5&-10% for 10
Goodmornings 3×10
Planks weighted 3 sets of 1-2 minutes
Day 2
Rear Leg Elevated BB Squats 3x10ea leg
Blackburns 20 sec ea position x 3
Day 3
Front Squats 5RM with 5 sec pause, then -5&-10% for 5
Zercher Deadlifts with weight elevated 4 inches off ground 5RM, then -5&-10% for 5
GHDs 3 x 10 reps
Day 4
Zercher Squats 5 RM, then -5&-10% for 5
BB Step Ups 10 reps ea leg x 3 sets
Day 5
Back Squat pause 3 seconds in bottom 3RM, then -5&-10% for 3
Squats weight starts on Pins from bottom position 5RM, then -10% for 5
Zercher RDLs 3x8reps
Weeks 3-4 More Hypertrophy but a little Heavier
Day 1
Back Squat 8RM, then -5&-10% for 8
Goodmornings 3×8
Planks weighted 3 sets of 1-2 minutes
Day 2
Rear Leg Elevated BB Squats 8 reps x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3
Day 3
Front Squats 4RM with 3 sec pause, then -5&-10% for 4
Zercher Deadlifts with weight elevated 4 inches off ground 4RM, then -5&-10% for 4
GHDs 3 x 10 reps
Day 4
Zercher Squats 4 RM, then -5&-10% for 4
BB Step Ups 8 reps ea leg x 3 sets
Day 5
Back Squat pause 3 seconds in bottom 3RM, then -5&-10% for 3
Squats weight starts on Pins from bottom position 4RM, then -10% for 4
Zercher RDLs 3x8reps
Weeks 5-8 Time to Get Strong
Day 1
a.m.Back Squat up to 80%/2reps x 3 sets
p.m.
Back Squat (first after warming up, work up to 10% more than max set for walkout holds for 15 sec) wait 90 sec then 5RM, then -5&-10% for 5
Goodmornings 3×5
Planks weighted 3 sets of 1-2 minutes
Day 2
Rear Leg Elevated BB Squats 5 reps x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3
Day 3
a.m.
Front Squats work up to 80%/1 rep x 2 sets
p.m.
Front Squats 3RM with 3 sec pause, then -5&-10% for 3 (Drop 1 sec each week)
Zercher Deadlifts with weight elevated 4 inches off ground 3RM, then -5&-10% for 3
GHDs 3 x 10 reps (continue to increase difficulty either with weight or tempo)
Day 4
Zercher Squats 3 RM, then -5&-10% for 3
BB Lunges 8 reps x 3 sets
Day 5
a.m.
Back Squats 75%/1rep paused 3 seconds x 3 sets
p.m.
Back Squat pause 5 seconds in bottom 1RM, then -15% for 3×3 all paused (Drop a second each week) ss Box Jumps/ 3reps each set
***use a box that is about 80% of your max height, but focus on getting maximal height on jumps, so over jump!

Squats weight starts on Pins from bottom position 3RM, then -10% for 3
Zercher RDLs 3x5reps
Weeks 9-11 Absolute Strength
Day 1
a.m.
Back Squats work up to 85%/1 rep x 3 sets
p.m.
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs

Back Squat (Warm Up using bands)3RM, then -5&-10% for 3
Goodmorning/Squat Combo 3×8
Planks weighted 3 sets of 1-2 minutes
***Warm up using the bands should consist of working up to a heavy double with the bands, but stopping at one set away from maximal. Then take bands off and continue.
Day 2
Elevated Split Squats 8 reps ea leg x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3
Day 3
a.m.
Front Squats 75%/1 rep paused 3 sec x 2 reps
p.m.
Front Squats 1RM with 3 sec pause, then -15% for 3×3 (Drop 1 sec each week)
Zercher DLs Elevated 4 Inches off Floor 8RM, then -10% for 8
GHDs 3 x 10 reps (continue to increase difficulty either with weight or tempo)
Day 4
Zercher BB Lunges from Rack 8 reps ea leg x 3 sets
BB Step Ups 8 reps ea leg x 3 sets
Day 5
a.m.
Back Squats 80%/1 rep paused 1 sec x 3 reps
p.m.
Back Squat pause 3 seconds in bottom 5RM, then -5 and -10% for 5 all paused (Drop a second each week) ss each set with Maximal Prisoner Squat Jumps/3 reps
***Wait 90 seconds after the squats to perform the jumps! Focus on height!

Zercher RDLs with 25 lbs of chains 3x5reps
Weeks 12 Taper Week
Day 1
Back Squat -10% of best 3RM for 3×3
Goodmorning/Squat Combo off
Planks weighted 3 sets of 1-2 minutes
Day 2
Elevated Split Squats 5 reps ea leg x 3 sets
Day 3
Front Squats 1RM
GHDs 3 x 5 reps Bodyweight
Day 4
off
Day 5 Squat Max Out

Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
Squats work up to 1RM with Bands but no misses, then take bands off and work up to 1RM without bands.

This is it! The goal is to not lose any starting strength for her pulls, and to increase her squat as much as possible. If you have any questions, ask them here, and I will try to answer. I’ll probably make a few videos explaining a few of these exercises.

Join the Mash Mafia Online Team!!! Let’s get jacked together! I want to be the coach of the biggest weightlifting team in the world. To find out more, click on the link below:

Mash Mafia Online Weightlifting Team

Working Against Gravity and I have teamed up to bring you the program that helped Adee lose weight and get a lot stronger. We call it “Eat What You Want, Lift What You Want”! Click on the link below to find out more:

Eat What You Want, Lift What You Want

For Online Coaching or Consultations, click on this link:

Online Coaching!

Rebecca Gerdon’s Squat Routine!

Rebecca and I

Rebecca’s Wrist Injury Squat Workout

Rebecca Gerdon is an original Mash Mafia Weightlifting athlete, and now she is my athlete again at Muscle Driver USA. A few weeks ago, she suffered a wrist break from a jerk gone badly. It was declared that she had been lifting with a broken wrist for over two years, so she is one tough chick no doubt.

A lot of people would sit around feeling sorry for themselves, but no Rebecca. She came to me requesting a squat routine that would get her stronger than ever. Our goal is a 400lb back squat. Right now her max is 330 pounds. Yes it’s a big goal, but at MDUSA we have “big goal” athletes.

Here is the way it looks:

Weeks 1-2 Hypertrophy Time

Day 1
Back Squat 10RM, then -5&-10% for 10
Goodmornings 3×10
Planks weighted 3 sets of 1-2 minutes

Day 2
Rear Leg Elevated BB Squats 3x10ea leg
Blackburns 20 sec ea position x 3

Day 3
Front Squats 5RM with 5 sec pause, then -5&-10% for 5
Zercher Deadlifts with weight elevated 4 inches off ground 5RM, then -5&-10% for 5
GHDs 3 x 10 reps

Day 4
Zercher Squats 5 RM, then -5&-10% for 5
BB Step Ups 10 reps ea leg x 3 sets

Day 5
Back Squat pause 3 seconds in bottom 3RM, then -5&-10% for 3
Squats weight starts on Pins from bottom position 5RM, then -10% for 5
Zercher RDLs 3x8reps

Weeks 3-4 More Hypertrophy but a little Heavier

Day 1
Back Squat 8RM, then -5&-10% for 8
Goodmornings 3×8
Planks weighted 3 sets of 1-2 minutes

Day 2
Rear Leg Elevated BB Squats 8 reps x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3

Day 3
Front Squats 4RM with 3 sec pause, then -5&-10% for 4
Zercher Deadlifts with weight elevated 4 inches off ground 4RM, then -5&-10% for 4
GHDs 3 x 10 reps

Day 4
Zercher Squats 4 RM, then -5&-10% for 4
BB Step Ups 8 reps ea leg x 3 sets

Day 5
Back Squat pause 3 seconds in bottom 3RM, then -5&-10% for 3
Squats weight starts on Pins from bottom position 4RM, then -10% for 4
Zercher RDLs 3x8reps

Weeks 5-8 Time to Get Strong

Day 1
Back Squat 5RM, then -5&-10% for 5
Goodmornings 3×5
Planks weighted 3 sets of 1-2 minutes

Day 2
Rear Leg Elevated BB Squats 5 reps x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3

Day 3
Front Squats 3RM with 3 sec pause, then -5&-10% for 3 (Drop 1 sec each week)
Zercher Deadlifts with weight elevated 4 inches off ground 3RM, then -5&-10% for 3
GHDs 3 x 10 reps (continue to increase difficulty either with weight or tempo)

Day 4
Zercher Squats 3 RM, then -5&-10% for 3
BB Lunges 8 reps x 3 sets

Day 5
Back Squat pause 5 seconds in bottom 1RM, then -15% for 3×3 all paused (Drop a second each week)
Squats weight starts on Pins from bottom position 3RM, then -10% for 3
Zercher RDLs 3x5reps

Weeks 9-11 Absolute Strength

Day 1
Back Squat 3RM, then -5&-10% for 3
Goodmorning/Squat Combo 3×8
Planks weighted 3 sets of 1-2 minutes

Day 2
Elevated Split Squats 8 reps ea leg x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3

Day 3
Front Squats 1RM with 3 sec pause, then -15% for 3×3 (Drop 1 sec each week)
Zercher DLs Elevated 4 Inches off Floor 8RM, then -10% for 8
GHDs 3 x 10 reps (continue to increase difficulty either with weight or tempo)

Day 4
Zercher BB Lunges from Rack 8 reps ea leg x 3 sets
BB Step Ups 8 reps ea leg x 3 sets

Day 5
Back Squat pause 3 seconds in bottom 5RM, then -5 and -10% for 5 all paused (Drop a second each week)
Zercher RDLs with 25 lbs of chains 3x5reps

Weeks 12 Taper Week

Day 1
Back Squat -10% of best 3RM for 3×3
Goodmorning/Squat Combo off
Planks weighted 3 sets of 1-2 minutes

Day 2
Elevated Split Squats 5 reps ea leg x 3 sets

Day 3
Front Squats 1RM
GHDs 3 x 5 reps Bodyweight

Day 4
off

Day 5
Back Squat max

This is it! The goal is to not lose any starting strength for her pulls, and to increase her squat as much as possible. If you have any questions, ask them here, and I will try to answer. I’ll probably make a few videos explaining a few of these exercises.

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