Coach Travis Mash First Log of the New Year!

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• “Squat Every Day”
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• “Squat Every Day 2”
• “No Weaknesses”
• “Mash Program Sampler”
• “The Mash Blueprint for Program Design”

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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
Grasshoppers
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.

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