Tag Archives: Drew

Mash Potatoes Lean & Mean

ImageMash Potatoes Lean & Mean

 

            Two months ago I was weighing 225lbs.  I decided I wanted to go down to my original weight class of 94k/207lbs.  I’m 40 years old, so health is a major priority.  My goal is to next year compete at the Weightlifting National Championships and the Master’s World Championships in the 94k Class, and compete in Powerlifting at 90k.  I haven’t been in either of these weight classes since the 1990s.  My weight currently is 210lbs, and I’ve noticed incredible results.  The results have inspired me to blog about what I’m doing and what I’ve noticed. 

            My wife is the local nutrition/recipe/cooking Queen!  She calls her work, “Mash potatoes”.  The premise behind her recipes is no salt, no sugar, and no flour.  This is common sense stuff guys.  Most inflammation experts refer to these three as the “three white killers”.  Let me say up front, I am not a nutrition expert.  To really be an expert, I believe one needs to actually be doing the research.  There are studies out there that prove everything to be correct.  If I read a ton of peer reviewed articles, that doesn’t make me an expert.  I would simply be regurgitating someone else’s work.  With that being said, I am simply going off what I’ve read and experienced.  Disclaimer!!!!

            I’ve eaten her food for years, and I can honestly say I have never eaten anything that I didn’t love.  So I’m not suffering by any means!  The difference now is that I am not cheating or eating out.  I have also traded out all carbonation for water and coffee.  This isn’t a Paleo Diet because we eat legumes, potatoes, sweet potatoes, some rice, and some dairy.  We have a small cheat once per week, but now I am at a point that I am not craving the cheat day. 

            The best benefit that I have noticed is increased mobility with little to no pain in my joints.  As a 40 year old trying to compete head to head against 20 year olds, the hardest part has been dealing with painful and immobile joints.  With a clean diet, more water, fish oil, Dr. Gray(World’s Best Chiro), Kenny Clark(World’s Best Ortho), soft tissue work, mobility work, and proper sleep, I feel the best I have felt in years. 

            My advice to the 40 year olds out there that still want to live a healthy, active, and even competitive lifestyle, is to focus on diet and recovery as much as the
workout.  I also recommend to add mobility, soft tissue work (lacrosse balls, foam rollers, etc.), and stretching as a daily component to your life.  My advice to you young folks is to start proper nutrition and recovery now.  Remember this, “The Person Who Stays in the Game Longer Without Major Injury, WINS!”

            I want to thank my beautiful wife, Emily Drew Mash, for being the most amazing wife in the world.  Emily Drew, you are the Proverbs 31 Wife!  Anyone that has eaten her food or used her recipes are all blessed with someone who can make food Delicious without salt, flour, or sugar. 

           My wife’s blog is:

emilydrewmash.wordpress.com

Her blog is full of recipes, tips, wisdom, and down right great writing.  I married the most brilliany wife on the planet.

 

For information on seminars, online coaching, or programming, go to:

http://www.MashElitePerformance.com

If you are interested in hosting a powerlifting, weightlifting, or athletic performance “Learn 2 Lift” Seminar, email me at:

Travis.Mash@MashElitePerformance.com

 

Attitude Nation AO Qualifier

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Today was the Attitude Nation Last Chance Qualifier for the American Open. Scuba Steve, Hayden Dupont and I were representing the MashMafia. Scuba absolutely killed it! He hit 117k/258lbs in the Snatch, and he hit 149k/328lbs in the Clean & Jerk to qualify. He actually Cleaned 153k/336lbs, but he missed the jerk. I am so proud of this young man. He has come along so quickly in a short amount of time. Just two weeks ago he competed in the NC State Championships, but fell short of the qualifying total. Today he looked like he was good for plenty more. Not only is he a freak athlete, but he is a Math Major at Wake Forest University with a 3.6GPA. He will be attending Law School next Fall, so MashMafia has a freak athlete for at least three more years.

Hayden Dupont was trying to qualify for the Youth Nationals, but he fell just a little short. I think that he did awesome because he took a month off. Hayden is another brain child in the 9th Grade taking all honors courses, so he needed a little time to adjust to high school. I fell a little short hitting 120k in the Snatch, and missing the 157k Clean & Jerk that would have qualified me. I’m still very happy because I weighed 94k/207lbs for the first time since 1999. I owe it all to my wife’s famous cooking. Go Mash Potatoes! I feel so much better, and I am moving much better. I just need to get acclimated to this body weight strength wise, and then I believe that next year I will hit some much bigger weights. We all owe my wife, Emily Drew and Brealon’s girlfriend, Haley for not only putting up with us, but they ran the table at the meet. They both helped out in all aspects of the meet. Thank you both!

None of this would have been possible without Coach Brealon. He helped with the meet, and coached all of us. He truly is a huge asset to the MashMafia Weightlifting Team. I think that he will be one of the best coaches of all-time when he has a little more time under his belt. I don’t say this lightly. He has three great things going for him: education, experience, and heart. He is an Exercise Science Major from Appalachian State University, and he is around all the right people. He’s only twenty-two, and he has met and friended: me, Jon North, Donnie Shankle, Glenn Pendlay, and Coach Joe Kenn. That’s not to bad for 22! He is a lifter too! He gets it! I believe that without a doubt he will be on the National scene next year. He is assistant coach at MashMafia as well, so he’s getting that experience daily. More importantly than all of this, his heart is in the right place. He cares about his lifters and his teammates. He loves them, and we love him. This is why he will be great!

I must also give a shout out to MashMafia’s sister gym, The Attitude Nation Weightlifting Team. Justin Lovinggood also qualified for the American Open with 125k Snatch and 152k Clean & Jerk. Jacob “Rabbit Wyatt totaled enough for the American Open A Session hitting 105k Snatch and 126k Clean & Jerk. Rabbit is a MashMafia Original, and I am very proud of him. He has come along way as an athlete since I first met him. I look for him to medal on the National Stage real soon. I don’t know what I would do without the Attitude Nation. When I say that, I mean Jon and Jessica, their team, and the many people who listen to Jon and me on Weightlifting Talk. I feel without a doubt that we are all close family, and I truly love them all.
I’m excited for the American Open as I will be one of the announcers, and I will be coaching Scuba Steve and the Attitude Nation lifters. I will have three athletes that I have coached in the AO: Scuba, Rabbit, and MDUSA’s Rebecca Gerdon. December is going to be an exciting month, and I am excited to watch all my MashMafia and Attitude Nation lifter go at it!

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Keep It Simple Strength! And Tomorrow’s Workout!

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Day 5
Snatch max, 80/2
Clean & Jerk max, 80/2
Push Press 5RM

Conditioning

3 rounds for time of:

400m Run
10 Hang Power Cleans 155/105#
20 T2B

Simple Strength Tips:

1. Squat to get strong at Squats! We are following the simplest plan that I’ve ever designed for Squats, and everybody is getting stronger. For example, right now we are doing high volume 5×5 on Monday, 5 RM Front Squats on Wednesday with down sets, and 5 RM Back Squats on Saturday with down sets. Of course, all of this will change every 4 week block, but the program will continue to fit this pattern.

2. Snatch and Clean & Jerk to get better at Snatch and Clean & Jerk! I am definitely a believer in the Westside Barbell Conjugate Method, but I keep the variations close to the original lift. For example, here are some variations: Snatch and Clean & Jerk off boxes, Hangs, Complexes, pauses at or above knee, and certain variations of these variations. Right now we Snatch and Clean & Jerk or perform variations three times each per week. This will increase the deeper we get into the program.

3. Build your base! Whether you are a Powerlifter or a Weightlifter, you need to build Specific Strength for the lifts that you desire to perform. For example, if you want to do Olympic Weightlifting, Overhead Squats, Front Squats, Push Press, and Pull-ups are a few exercises to prep the body for the Main Lifts. My team continues to perform these exercises because they are all still rookies, and they need those areas strengthened.

With Powerlifting, Glute Ham Raises, Goodmornings, Standing Presses, RDLs, High Bar Squats, Bentover Rows, Dips, and Pull-ups are some great exercises for Powerlifting. Once the base is built, I suggest focusing closer to the main lifts.

4. Once The Base is Built, Focus on the Main Lifts! Weightlifting and Powerlifting are both sports. Practice the lifts so the body develops more of an efficient movement pattern. Practice the lifts like you are in competition. For example, if you are benching, practice the pause on your chest. I actually became better at pausing than the touch and go.

Check Scuba out! 3 months ago he couldn’t Clean 130k/286lbs. Here he is hitting 151k/332lbs!

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Saturday October 26th! Last Day of Hell Week 1!

Day 6
Squats max 5, then -5% and -10%
Incline Bench max 5 then -5% and -10%
Deadlift 1RM deficit pull on 2″ Blocks, 80%/3×2
Snatch Grip Push Press 3x5reps

It was interesting to see how my athletes were all affected so differently from the increase in volume. I saw some set PRs, while others were 20k off. My two overachievers of the week were: Brealon with a huge 110k Snatch PR and Camilla Nolen, one of my online MashMafia Members, hit a 120# Snatch(5lb PR)!

Next week will be the highest volume of the entire 12 week cycle, so buckle up! Survive next week, and you’re in the clear!

Drew also did well with the volume! She hit 202lbsx4, and her previous best with this weight was 2! Check out her PR Front Squat:

For seminars and online coaching/programming, go to:

http://www.MashElitePerformance.com