Training Log – Friday and Saturday, January 27-28, 2017 MASH METHOD

Finishing out Week 4 with some Mash Method!

Friday and Saturday have quickly become my most dreaded (because of the feels after) and my most anticipated (I can’t wait to see what I can do) training days. This week my percentages went up and rep scheme was slightly different.

Friday 1/27 Day 5

SKWATS!!!

Set 1: 90% (285#/129.5k) x3 Rest 2 minutes 70% (225#/102k) x8

Set 2: 295#/134k x3 Rest 2 minutes 235#/107k x8

Set 3: 300#/136.4k x3 PR Rest 2 minutes 245#/111k x8

To note: In October, at USAPL Raw Nationals, 286# was a PR for a 1rm. Also to note, 295# was my 3rd set of 3 last week. I am still 10 weeks out from my meet, so very excited for where this cycle will take me. πŸ™‚

Huge shout out to Morgan for his encouragement!!! We didn’t get to the Mash Compound this weekend, so I initially thought “How will I top what I did up there?” but then I thought, “I can’t wait to be able to tell Coach I did it!” When I texted it to Travis, his exact reply was “You did it!!” πŸ™‚ He knew I could all along!!

Next, I had alternate stance deadlifts (SUMO) 1rm with 5 second eccentric. The most I’ve ever deadlifted Sumo is 305#, so I was pumped to work up to 305#/139k for this with NO BELT! Down set of 3 reps at 260#/118k.

Accessory Work:

  • KB Swings with band at hips with 44# eye level 4×12
  • Plate Around the worlds 3×8 each direction with a 10# plate

Posting video of these in case any one wonders what they are for their own programming πŸ™‚

Saturday 1/28 Day 6

Coached a class this morning and then jumped right into my training. Probably should have warmed up a bit more. However, it is Saturday and I got family time to get to πŸ™‚

Bench Press

Set 1 90% (157#/71.5k) x3 rest 2 minutes 70% (122#/55.5k) x8

Set 2 161#/73k x3 rest 2 minutes 132#/60k x8

Set 3 166#/75.5k x3 PR rest 2 minutes 137#/62k x8

To Note: It took my until week 3 to hit 165#/75k because I kept missing the 3rd rep. Today, it felt heaviesh, so I played it safe and went up to 166#/75.5k and grinded out all 3 πŸ™‚ This is more thanΒ my best attempt at Raw Nationals in October where I hit 165#/75k and missed 171#.

Accessory Work:

  • DB tricep extensions (20#) 6×8 ss Banded pushdowns (medium band) 6×15 (resting 30 seconds b/t sets)
  • Fat Bar Curls 3×10 with 45#
  • Rows (45# with fat bar underhand) ss Banded pullaparts (red band) 3×10+10

Had a great end to the week!! Bring on Week 5 and another weekend at the Mash Compound!!

 

 

Leave a Reply 0 comments

BLACK FRIDAY AWESOMENESS

Brand New Ebook  *  Save 20-40% on All Ebooks

x