Category Archives for "Powerlifting"

Youth Nationals, Training Youth, and my Training!

The Youth Nationals is this weekend in Daytona Beach, FL. I am so psyched for so many reasons! First, I am ready to see my athletes tear it up. There are several that stand a great chance medaling, and possibly Gold for a few. This is exciting for the future of our program. The youth team has grown from two last year to seven this year. It has been so awesome watching the kids make their place on our team and in our family. They are as much a part of our team as Jon or Jared.

What’s really cool is watching my Senior Team Members help out with the youth, support them, and generally love them. It’s one big family that one day I want to write about if I can figure out how it all happened. Weightlifting is such a great sport for kids. It’s superior for getting them ready for other sports, and it is a great sport for them to compete at. No other sport is growing like weightlifting, and now the Youth Nationals is the biggest Olympic Weightlifting Meet in US History with over 500 athletes registered. Now there are scholarships for the better athletes, awesome meets, financial support, and the Olympics. Parents are starting to take a real notice.

Training youth athletes is a real art form. Adult athletes need individual programming, but youth even more so. We are finding that puberty is the biggest factor. Athletes that are going through puberty need more technique work, stabilization, and slightly less volume. Once they are through that period, it is go time! It’s like they are on drugs with the improvement that they make. Almost weekly PRs can be expected at certain points of their training.

The biggest key is extra time being spent in the beginning to perfect technique, movement patterns, and mobility. This is a great time to spend on strengthening positions with exercises like sotts press, overhead squats, standing presses, front squats, back squats, pullups, bench presses, and rows. General strength is the main goal at this point. I’ll let you all know the full report after the whole thing goes down this weekend.

This week was great for my training. Here is what happened:

Clean off the Blocks 135k/3, 140k/308lbs/3 PR
Front Squat Paused 215k/475lbs x 1 PR
Standing Press 65k/3, 75k/3, 85k/3

Snatch 123k/270lbs x 1 PR(since comeback)
Clean & Jerk 151k/332lbs x 1
Total 274k PR of late

I took the weekend off because it was my 5th Year Anniversary with the most amazing woman on earth, Emily Drew Mash. We took a trip into the mountains to see my new born niece, Baby Ella! Trust me she is so cute. Here is a pic:


I am excite about how well my training is coming for the August 30-31 Bar Slamming Festival. It’s going to be the most epic competition in history. I have finally come up with a way to train Olympic weightlifting with Powerlifting successfully. The key is taking extra time to recover and mobilize. Here is a video from last week’s training:

I will be in Rhode Island with a Learn 2 Lift Seminar at the end of this month, and our summer camps kick off early next month. Check them all out at

Join the Attitude Nation Online Team at

Love Your Training to Get Jacked!

Yesterday was one of the best training sessions that I have had in a long while. Everything started clicking again, and a lot of PRs fell. Coach Ashworth at Mash Mafia Weightlifting is also one of my weightlifting athletes. He made a wicked wise statement last week, and it really helped to change my perspective. He said that he was going to make training “fun” again.

He was so right! I remember training for the first time 30 years ago, and I remember how much I loved it. I still love it! I love how that hard work can change the way I look, feel, and most importantly how I perform. When I was a child, the tv show “Incredible Hulk” was super popular. My uncle told me that Lou Ferrigno, the actor playing the Hulk, lifted weights to get big and strong. I remember thinking that all I have to do to be jacked is lift weights. No one had to tell me twice! I hit the gym brother!

When the gym becomes a place to drag yourself into, remember why you fell in love with training. I love training. I always have. I love being stronger, and I love the fact that I can make myself stronger by working hard. It’s that blue collar mentality that allows me to push harder than other people. I beat most of my opponents because I out worked them and/or worked smarter than them. Never allow someone to outwork you!!!!


Snatch from Box- 106k/3, 116/1, 122/1pr, 124k/273lbs/1pr
Paused Back Squats- 235k/517lbs/1, 250k/550lbs/1
DL from Box Bar at knee- 715lbs/3
Bench 360/1 Paused and easy, 315lbs/3 all paused

Here is the video to some of the training highlights:

I am super excited to be preparing for my first five lift meet at the “Bar Slamming Festival” being held Aug. 30-31 in Statesville, NC. I have always wanted to train for the “Big Five”: Snatch, Clean & Jerk, Squat, Bench, and Deadlift. There are quite a few members of the Mash Mafia that are doing this hybrid workout, and now we have a bunch that are doing the new “Get Jacked Workout”. This workout is a mixture of Olympic Weightlifting, Powerlifting, and Bodybuilding! Simply all things awesome!

I will add my Oly/Power Hybrid Programming and my Get Jacked Workout to the newsletter next week. To find out more about it, sign up for the free programming on

To check out our Learn 2 Lift Seminars, go to To join the Attitude Nation Online Weightlifting Team, go to

Olympic Weightlifting/Powerlifting Hybrid Program! My Training

Friday Session at Undisputed Strength

First I want to say that I love being a part of Undisputed Strength in Eagan, MN. I will be programming for their weightlifters, and I will be visiting about once per month to make sure they are killing it. If you are in the Minneapolis area, this is the place to be for CrossFit, Oly, and all things jacked. I will also be recruiting from this location, so basically they are the first farm team for my weightlifting team.


Snatch 120k, and missed 123k three times all very close
Clean & Jerk 150k, and missed 155k


P. Snatch 108k easy
P. Clean 139k easy
Paused Back Squat 495lbs x 1

I am excited about my on the road workouts because normally I do poorly because I get tight and achy. I was careful to do some mobility work in my room Thursday and Friday morning, so that I would be well prepared to train. If you are traveling, take some extra time to stretch, hot tub, and mobilize. The little extra work will pay off big time.

I spent a lot of time getting to know the members and coaching the athletes, so my volume was a little low. I am excited about my progress for the Bar Slamming Festival. Combining the sports of Powerlifting and Olympic Weightlifting is an interesting puzzle. The dual sports is perfect for my attention span, and it offers a challenge that I have longed to try. The keys are:

• Placement of the bench press as to not affect overhead
• Heavy deadlifts put at the end of a workout that precedes a day off as to recover
• High bar squats until the last three weeks as to not affect movement patters on the snatch and clean
• Keep the volume low and intensity high on all five of the main lifts

I will add my Oly/Power Programming to the newsletter next week. To find out more about it, sign up for the free programming on

FYI this is the last week to sign up for the Attitude Nation Online Weightlifting Team! To find out more about it, go to:

I will be at Gaglione Strength this weekend in Long Island, New York for a Level II Learn 2 Lift Seminar. To find out more about this and other seminars, go to:

If you are debating on coming, check out this video:

Workout 5/28/14 Focusing on Weaknesses

Pretty solid day:

Clean from Box 151k/332lbs x 1
Front Squat 205k/451lbs x 1 paused
Standing Press 70/3,80/3×2

Cleans are improving every week. I do a lot of work off the box because the exercise takes my greatest strength out of the equation, first pull, and it forces me to focus on my weakness, the third pull. It’s a total mental game for me to simply pull and go under. The paused squats are the biggest key to my recent success. Pausing in the bottom has increased my mobility, stabilized me with a vertical back, and gotten me strong, and all of this increases almost weekly.

I hear way too many people telling me how they front squat 100lbs more than they clean. If that’s the truth, then I recommend nothing but paused work until that gap shrinks to about 40lbs. You should learn to be comfortable in the bottom position, so try taking deep breaths while in the bottom.

My presses definitely need the most work. I fractured my cervical spine in 2007, and now I have permanent damage to the radial nerve of my left arm. I am now focusing on my pressing strength to hopefully increase OH stabilization. Focusing on one’s weaknesses isn’t the glamorous part of training, but it is the necessary part.

Check out our latest video! The Program is causing PR Bombs!

Preparation for the Bar Slamming Festival

My Training 5/27/14

High Bar Back Squat 230k/506lbsx1 paused rep
P. Snatch 110k/242lbs x 1
P. Clean 145k/319lbs x 1
3 Board Bench Press 415lbs x 3 reps
Paused Bench to Chest 350 lbs

I am training for the Bar Slamming Festival that Jon North and I are putting on in conjunction with the Garage Games. We are having Olympic Weightlifting, Powerlifting, and CrossFit in this epic festival. It’s a great place for me to focus my energy right now.

This has been a year full of mixed emotions. I lost my friend Lisa G to cancer, Baby Mash is due September 23rd, and my wife is the most beautiful pregnant lady in the world. I have spent my life expressing myself with the barbell, and now is no different.

I hope that you all follow my training as I post my results and feedback right here. My workout will be focused on a hybrid Powerlifting and Weightlifting Program that I designed. It will be interesting to see if I am able to progress all my lifts for this meet. I will be opening myself up for questions right here, so ask away.

I will also be posting videos as often as possible.

Dan Mason Story

My story with Attitude Nation

I always enjoyed the barbell in my free time when I could, but as you become an “adult” lots of priorities get switched around. When I started listening to Weightlifting Talk I was doing CrossFit in my garage with a buddy that worked with me on 3rd shift at the jail. I loved the show and that was back in the Shankle and North days. Time passed by and I kept training and started up the corporate grind as an investment banker at an independent firm and then at a bank. While I was slaving away for the man I had been gaining training partners in my garage to the point that the neigbors started to complain. So I rented a warehouse and CrossFit Thrive was born. I continued to work full time at a high pressure job and put about 30 hours a week into the gym all while trying to still be around for my wife and kids. Something had to give. I remember listening to you guys talking about taking the plunge and being 100% commited to what you actually want to do. “Love your life or Change it” So after a really stressful couple of years I was really thinking about taking a 75% pay cut to really see if this gym thing could work.

Then it happened one fateful day I was getting chewed out by one of our wealth management clients and I had enough. It was a situation where my hands were tied and couldn’t help them even if I wanted to.”I’ve tried to work this from every angle. What the f#*k do you want me to do?” Long story short they didn’t appreciate my attitude and I got canned. (Life lesson: Try not to piss off millionaires unless you are one) Had it been a few years ago I would have found another corporate gig to jump onto and start the climb over again. Thanks to you guys though I have been able to work the job I want to for the past year, grow the business, train like a mother trucker, and compete in Strongman, CrossFit, and on 8/30/14 we can add powerlifting and weightlifting ot that mix.

So all in all. Because of the black sheep lifestyle I own an awesome gym, a kick ass apparel company ( and I even get to see my family.

I couldn’t have done it without the influence of the Attitude Nation

Train Hard
Never Surrender
Be Relentless