February 9, 2017

Day 3 and 4 of this new program are all accessory work which is a tad different than any thing I’ve ever done, but it’s been a nice change from the typical weightlifting routine.

The first thing I had was overhead squats. I’m not very good at overhead squats mostly because they bug my bad shoulder and push it around in the socket. Even at lighter weights it still bugs me so after my first set of 5 at 68kg I decided to drop down to 3 reps for the last 2 sets and move on.

I’m going to play around with the Thursday set up a bit to make it a little bit more like a “bro” session with a couple of 3 or 4 exercise circuits. I’m going to keep all the exercises that Travis has programmed and just add in a few extra things to work on my weaknesses. Today all I added in was box jumps because that’s something Travis had already suggested and I enjoy box jumps.

Unilateral Farmer Walk: 3e for 40 yards with a 32kg kettlebell

Plate Around the Worlds: 3x8e


Plate T- Spine Flexion/Extension: 3×10 with 3s pauses

Box Jumps 4×5

Band Pull Throughs 3×15 I waited until the end to do these because they’re the most awkward looking, and I didn’t really want to be watched.

Leave a Reply 0 comments


Champion powerlifter and world-class weightlifting coach Travis Mash shares his powerful neural activation technique - proven to instantly increase your strength as well as lead to more long-term gains.

Grab the FREE ebook today to ramp up your strength, athleticism, and muscle gains.