Training Log – February 11th and 12th: Days 5 and 6 all ‘Mash’ed together :)

What a week! Morgan has been sick most of the week and it finally hit me on Thursday night!! Friday was not pleasant at all!! If you know me at all, I will train through just about anything; I didn’t train on Friday!! So, on Saturday, I did my main movements from Day 5 (Squat and Deadlift) and on Sunday I did my main movement (Bench) plus all of my accessory work from Days 5 and 6.

Saturday 2/11 Day 5

Mash Method Squats – new rep scheme of 2-6-2-6-2-6. (Goal is to add 5k/10# to each set if possible)

  • Set 1 – 85% x 2 (270#/123k) rest 2 minutes 70% x 6 (225#/102k)
  • Set 2 – 280#/127k x 2 rest 2 minutes 235#/107k x 6
  • Set 3 – 290#/132k x 2 rest 2 minutes 245#/111k x 6 

No PR’s but that is perfectly ok. The way the program read this week, I would have have had to jump quite a bit for a PR and after the debacle of sickness on Friday, I was super happy to hit these numbers!! Both sets felt good and pretty fast actually! PRs next week at the Mash Compound 🙂

Deadlift (Max Effort) – 5rm off 8″ blocks then -10% for 5

  • worked my way up to 305#/138.6k with no belt
  • down set at 275#

Sunday 2/12 Day 6 (and then some)

Gave myself plenty of time to get everything done I needed to do!!

Mash Method Bench Press – new rep scheme of 2-6-2-6-2-6. (Goal is to add 5k/10# to each set if possible)

  • Set 1 – 85% (150#/68k) x 2 rest 2 minutes 70% (125#/57k) x 6
  • Set 2 – 160#/72.7k x 2 rest 2 minutes 135#/61k x 6
  • Set 3 – 170#/77k x 2 rest 2 minutes 145#/66k x 6

Matched my 2rm PR here. Not sure where the set of 6 is on the PR scale, but I would say it is pretty close 🙂

Accessory Work:

From Saturday –

  • KB Deadlift Band Hip Ext 3 x 1 minute

  • Farmer Walks 3 x 30 yards w/53# KB
  • Plank w/ lat pull holds 3 x 30 seconds each side

From Sunday –

  • Nosebreakers 6×8 ss OH Band Tricep Extensions 6×15 (30 sec rest b/t sets)
  • DB Hammer Curls 3×10 w/15# DBs
  • Rows ss DB Rear Delt Flies 3×10+10 (underhand rows w/75# ss 15# DBs)

Finished off Sunday with some conditioning. I didn’t push too hard. Just wanted to break a sweat and get some movement in. It was a beautiful day!!

AMRAP 30: 500m Row, 400m Run, 30 Cals on Assault Bike, 20 KBS w/35#, 10 Burpees. Ended up with 2 full rounds plus 900m.

Sunday night, Morgan and I (plus a few friends) got a chance to go see the Newsboys in concert and meet them 🙂 Wonderful night of worship! I highly recommend you check out their music!! And yes, I do dress up every once in a while!! 🙂

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