Tag Archives: performance

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

 

Tomorrow’s Workout 11/12/13

Day 2
2 Snatch Grip Push Press, 1 Snatch Balance, 2 OH Squats max
Jerks 2 RM
Bench 3 RM, then -5&10%
Bentover Rows 10RM then -10%

Met Con
3 rounds for time of:

40 Double-Unders
20 T2B
10 Overhead Squats 95/65#

Here’s a highlight clip from Friday:

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

20131111-185513.jpg

Keep It Simple Strength! And Tomorrow’s Workout!

20131107-101044.jpg

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

Struggles and Scary Moments!

20131031-111427.jpg

The strength sports, Weightlifting, Powerlifting, Strongman, Highland Games, and even Throwing, are filled with scary moments and struggles. I have competed in two of these primarily at a very high level, Weightlifting and Powerlifting. I have experienced and witnesses some major trials, and some very scary moments. With today being Halloween, I thought it appropriate to share some of these moments.

I spent most of my competitive career in the sport of powerlifting. My best lifts in competition were a 970lb Squat, 722lb Bench, and a 804lb Deadlift. At this level, it’s only a matter of time before things go wrong. My scariest moment happened at the 2004 WPO World Championships. I had 930lbs on my back in the Squat. On the way down, I felt a rip! I thought it was part of my singlet, but I was wrong! When I reached the bottom, and started the ascent, I realized that I had ripped my quadriceps. The scariest part was filling trapped with that massive amount of weight on my back. Thankfully the spotters were on their game, and they were able to help me. It only took seconds to get me up, but it felt like being buried alive for an eternity under a massive boulder.

One of the scariest moments that I witnessed was at the same event. Julie Scanlon, one of the strongest 165lb women of all-time, was competing. She was attempting 400+ lbs in the bench press, and I believe it was the heaviest bench ever at that Bodyweight. She actually finished the bench, and she received the rack command. Then lightning struck! A thunderous CRAACCKK was heard throughout the auditorium! It was Julie’s Ulna and Radius bones breaking in half at the wrist! My whole body cringed in nauseated disbelief at what I had just witnessed.

The strength sports that we all love so much are filled with moments like these. The road to success in any of these sports are paved with many injuries, trials, shortcomings, and hard work. We all seek to dominate sports that most don’t know about or understand! My road to winning the world championships was no different. I had injuries, close defeats, financial struggles, and shortcomings! These are the times that I remember the most. If it were easy, I wouldn’t have wanted it. We all love this sport for these reasons because we are willing to risk it all! We are willing to endure back pain! We are willing to overcome injuries and persevere! Heck we might die! We are Iron Warriors, and unless you’ve been there, you will never know what I’m talking about.

For information about seminars or online coaching, go to:

http://www.MashElitePerformance.com

Or email:

Travis.Mash@MashElitePerformance.com

10/30/13 Workout

20131030-071908.jpg

Day 3
Clean Complex: Clean Pulls/2, Clean/1, Front Squat/2, & Jerk/1 max, then -10%
Front Squat Max 5 RM, then -10% then -30% for 2 sec pauses
Clean Pulls from Box 3×3 105%
Push Press 5RM , then -5% and -10%

For time:

50 Burpees
20 Front Squats @ 80%
50 Burpees

After today, things get a little better. Dig deep and don’t settle for less than last week. A lot of my met cons come from Outlaw Crossfit, so I just want to give the a shout out.

For more information, go to: http://www.MashElitePerformance.com

Trav’s Results! And MashMafia Insight!

20131028-162606.jpg

10/28/13
Snatch 120/1, 125/m, 123/m
C&J 135/1&1, 145/1&m
Squats 225/3
Snatch Pulls 131/3,141/3,151/3

I know this doesn’t match my posted workout, but I’m doing a short taper for the Attitude Nation Holiday Open Nov. 10th. I was pleased with the MashMafia’s Results as a team. Everyone PRed on the Snatch Complex, and they were able to progress in their 5×5 squats. Absolutely everyone PRed, so I’m very pleased.

Here is Brealon PRing again:

http://www.MashElitePerformance.com
@MashElite

12 Ordinary Men! Crazy Volume! Video

20131027-152145.jpg

Friday I had the honor of doing the Pre-Game Speech for the Davie County High School Varsity Football Team. I coach or have worked with a majority of the Team. Needless to say, I take this honor very seriously. This is a young team with two MashElite Freshmen and two MashElite Sophomores in the starting lineup. This team has had a lot of ups and downs this year. My talk centered on the 12 Disciples of Christ. Here were my points:

-They were 12 very ordinary men that did extraordinary things! They changed the world! They spread the Gospel!

-Christ taught them all(especially Peter) through their successes and their failures.

-When they started serving a higher cause than their own pride, they became unstoppable.

-They learned to serve one another first, and to put their own desires last!

-In the end they put their love of Christ before all!

I’m very proud of my young athletes that are stepping up and starting! Here are some of the key points of their programming that causes them to be so far ahead of their classmates:

-Mobility Work during every dynamic warm up! If an athlete can’t move, they can’t play!

-Speed Work centered around Contrast Training!

-All my athletes do forms of the Olympic lifts(Snatch and Clean & Jerk)! This enhances mobility, power, speed, explosiveness, strength, and Kinesthetic Awareness!

-We get strong! Squats, Bench, Deadlifts, and Presses to build the engine bigger and stronger!

-Teach them to be Master’s of the Mundane! Nutrition, stretching, soft tissue work, and all the other little things are the difference!

Last week was the first week of high volume for my Weightlifters and Powerlifters! Our goal is to push the body further than ever. Then strategically backing the volume down to allow for compensation. Our focus right now is on Squatting, Complexes, and Stabilizing the Overhead Positions. Here are some of the highlights of Hell Week 1:

For information on “Learn 2 Lift” Seminars or Online Coaching/Programming, go to:

http://www.MashElitePerformance.com or email me at Travis.Mash@MashElitePerformance.com

Twitter: @MashElite
FaceBook and Instagram: Mash Elite Performance
YouTube: Travis Mash