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Coach Mash’s Goals and Workout Design
Ok I am going to step things up a bit next week. I have been doing 3-days per week for the last couple of months. Things have progressed well. So far, here’s where I am:
Front Squat 215k/473lb x 1
Bench Press 355lb x 1
Deadlift 495lb x 1
Clean 150k/330lb x 1
Strict Presses 75k/165lb x 3
Back Squat 230k/506lb
These are the only tests that I have done. I anticipate all of these moving up rather quickly in the next couple of months. The goal is moving them up with better movement, and without crushing my body quite so much as in the past.
Don’t get me wrong! I am not afraid of experiencing some pain. As a matter of fact, I don’t know a great athlete that doesn’t experience pain on a daily basis. Notice I am saying “great”. As long as my sleep isn’t effected, I am willing to go at it. I also want the ability to play with my children. If that is affected, I will have to reevaluate.
Here are my goals for 2017:
1. I want to compete at another Super Total competition.
2. I would like to do a legitimate powerlifting competition.
3. Snatch 130k/286lb
4. Clean & Jerk 160k/352lb
5. Front Squat 250k/550lb
6. Back Squat 300k/661lb
7. Bench Press 184k/405lb
8. Deadlift 320k/705lb
9. Strict Press 260lb x 1
10. Finish a 5k
Here is what my workout is going to look like starting next week:
Day 1 Monday
Bench Press Max Effort Rep Max 1-5 for Now
Back Squat Mash Method Strength 3-4 Sets of 1-2 and 5-6 each (What I am saying is 3-4 sets of 1-2 rep and 5-6 rep waves. There is a Free E-Book coming out explaining more. Stay tuned!)
Deadlift Rep Max 1-5 for Now
Day 2 Tue
Snatch Simple 3-2-1-1 (focus increase Volume)
Strict Presses Mash Method 3-4 Sets of 1-2 and 5-6 reps each
Front Squat Max Effort Rep Max 1-5 for Now
No Weaknesses Overhead, core, mobility, and work capacity focused
Clean & Jerk Simple 3-2-1-1 (focus increase Volume)
Bench Mash Method 3 sets of 3 & 10 each
Front Squat Mash Method 3 sets of 3 & 10 each
Sumo Deadlift 3-4 Sets of 1-2 and 5-6 each
Work Capacity/Overhead stability
I am super excited to see where this year takes me. I am having a blast working out with Chris “Ox” Mason and my wife. Of course I will train with my team once in a while, and I also want to push the powerlifting with my dudes Malcolm, Mike Black, and Caleb Tilson.
The key is that I want to make this thing fun again. I am sure that I will mix in some Bro Session 1-3 times per week consisting of:
• Belt Squat Work
• Unilateral RDLs
• Arm Work
Well that’s a look in to my thoughts for 2017. I hope that all of you are planning along with me. Let’s make this year amazing. Let’s have fun training again. Let’s inspire the world to get off the couch and get strong.
If you have any questions, please ask questions below, and I will answer anything that you want to know.
Coach Travis Mash
Check out one of our five E-Books:
• “Squat Every Day
• “Squat Every Day 2”
• “No Weaknesses”
• “Mash Program Sampler”
• “The Mash Blueprint for Program Design”
Check them out here: ⇒ Mash Elite E-Books