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Max Out Friday Tips!


Some Tips to Make Max Out Friday the Best:

1. Get lots of sleep the night before 9-10 hours!

2. Have a big breakfast!

3. Have your favorite Energy Drink and Coffee available!

4. Have a glycogen replenishing drink available to sip on with extra BCAAs added.

5. Have a play list just for Max Out Friday!

6. Train with people that have the same goals of greatness!

7. Take a break between Snatch and Clean & Jerk! Take a moment, sip on an MRP, and gather your thoughts!

8. Track your minimums! That is the weights that you can always hit, and at least try to raise those.

Here is a video of the First Monster Mash Open:

Good-Luck Today!

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Max Out Friday 11/15/13


Day 5
Snatch max, 80/2(3 total misses)
Clean & Jerk max, 80/2(3 total misses)
Push Press 3RM, then -10%
Muscle Snatch 5 RM


3 rounds for reps of:

1 min ME Plate Ground to Overhead 45/25#
1 min ME OH Lunges with Plate 45/25#
1 min ME C2B Pull-ups

Mash Potatoes Lean & Mean

ImageMash Potatoes Lean & Mean


            Two months ago I was weighing 225lbs.  I decided I wanted to go down to my original weight class of 94k/207lbs.  I’m 40 years old, so health is a major priority.  My goal is to next year compete at the Weightlifting National Championships and the Master’s World Championships in the 94k Class, and compete in Powerlifting at 90k.  I haven’t been in either of these weight classes since the 1990s.  My weight currently is 210lbs, and I’ve noticed incredible results.  The results have inspired me to blog about what I’m doing and what I’ve noticed. 

            My wife is the local nutrition/recipe/cooking Queen!  She calls her work, “Mash potatoes”.  The premise behind her recipes is no salt, no sugar, and no flour.  This is common sense stuff guys.  Most inflammation experts refer to these three as the “three white killers”.  Let me say up front, I am not a nutrition expert.  To really be an expert, I believe one needs to actually be doing the research.  There are studies out there that prove everything to be correct.  If I read a ton of peer reviewed articles, that doesn’t make me an expert.  I would simply be regurgitating someone else’s work.  With that being said, I am simply going off what I’ve read and experienced.  Disclaimer!!!!

            I’ve eaten her food for years, and I can honestly say I have never eaten anything that I didn’t love.  So I’m not suffering by any means!  The difference now is that I am not cheating or eating out.  I have also traded out all carbonation for water and coffee.  This isn’t a Paleo Diet because we eat legumes, potatoes, sweet potatoes, some rice, and some dairy.  We have a small cheat once per week, but now I am at a point that I am not craving the cheat day. 

            The best benefit that I have noticed is increased mobility with little to no pain in my joints.  As a 40 year old trying to compete head to head against 20 year olds, the hardest part has been dealing with painful and immobile joints.  With a clean diet, more water, fish oil, Dr. Gray(World’s Best Chiro), Kenny Clark(World’s Best Ortho), soft tissue work, mobility work, and proper sleep, I feel the best I have felt in years. 

            My advice to the 40 year olds out there that still want to live a healthy, active, and even competitive lifestyle, is to focus on diet and recovery as much as the
workout.  I also recommend to add mobility, soft tissue work (lacrosse balls, foam rollers, etc.), and stretching as a daily component to your life.  My advice to you young folks is to start proper nutrition and recovery now.  Remember this, “The Person Who Stays in the Game Longer Without Major Injury, WINS!”

            I want to thank my beautiful wife, Emily Drew Mash, for being the most amazing wife in the world.  Emily Drew, you are the Proverbs 31 Wife!  Anyone that has eaten her food or used her recipes are all blessed with someone who can make food Delicious without salt, flour, or sugar. 

           My wife’s blog is:

Her blog is full of recipes, tips, wisdom, and down right great writing.  I married the most brilliany wife on the planet.


For information on seminars, online coaching, or programming, go to:

If you are interested in hosting a powerlifting, weightlifting, or athletic performance “Learn 2 Lift” Seminar, email me at:


Tomorrow’s Off. Here are my Results for Last Two Days

Day 2 11/12/13
2 Snatch Grip Push Press, 1 Snatch Balance, 2 OH Squats max 80/2-1-2, 90/2-1-2
Jerks 2 RM 120/2
Bench 3 RM, then -5&10% 265/3, 280/3
Bentover Rows 10RM then -10%

Day 3 11/13/13
Snatch from Box max 1, 85/2 105/1, 108/1, 110/ close miss, 90/2
Clean from Box max 1, 85/2 135/1, 115/2
Front Squat Max 3 RM then -10%/3, and-20% for 2 sec pauses 160/3, 170/3, 140/1 pause
Clean Pulls from Box 1×3 reps 105% ss GHDs 170/3

Tomorrow’s Workout 11/13/13

Day 3
Snatch from Box max 1, 85/2
Clean from Box max 1, 85/2
Front Squat Max 3 RM then -10%/3, and-20% for 2 sec pauses
Clean Pulls from Box 1×3 reps 105% ss GHDs

5 rounds for reps of:

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest

Tomorrow’s Workout 11/12/13

Day 2
2 Snatch Grip Push Press, 1 Snatch Balance, 2 OH Squats max
Jerks 2 RM
Bench 3 RM, then -5&10%
Bentover Rows 10RM then -10%

Met Con
3 rounds for time of:

40 Double-Unders
20 T2B
10 Overhead Squats 95/65#

Here’s a highlight clip from Friday:

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:


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