Training Log – Closing Out Week 12 with Mash Method

This week has been great for the most part. A little muscular soreness and definite overall fatigue, but hitting my numbers. I am 2 weeks out from my meet!! Looking forward to getting on that platform and crushing my total from Nationals!

Friday Day 5

**Note – I did not feel great. Stress and work overload had me with little food in my system and not training until 6 pm. If you know me, you know this is REALLY late for me to be training. I had no idea what to expect or if I would even get close to any of the percentages I was expected to hit. I surprised myself!!

Mash Method Back Squats

  • Set 1 (should have been 95%, but started at 90%) 285# x 1 rest 2 minutes (80%) 255# x 4
  • Set 2 295# x 1 rest 2 minutes 265# x 4
  • Set 3 305# (which is 95%) x 1 rest 2 minutes 275# x 4

Deadlifts from 4″ deficit 1rm then -15% for 3 – worked my way up to 355# and then dropped down to 300# for 3 (no belt)

Accessory Work:

  • Hips Elevated BB Hip Thrusts with band at knees – 3×10 w/135#
  • Side Plank with Banded Row 3×25 seconds each side

Saturday Day 6

Mash Method Bench Press

  • Set 1 (95%) 165# x 1 rest 2 minutes 140# x 4
  • Set 2 172.2# x 1 rest 2 minutes 150# x 4
  • Set 3 177.2# PR x 1 rest 2 minutes 155# PR x 4

So pumped to hit this 2 weeks out from my meet!!!

Accessory Work:

  • Banded Pushdowns 3×10
  • Seated Rows 3×10 w/35# DBs

Ended the week on a great note!!! One more heavy week then a taper before my meet!!! Let’s GO!

Next Meet: April 8

Weight: 72.3k

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