Tag Archives: Powerlifting

The BarBell is Life

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Last weekend at my “Learn 2 Lift” at Gaglione Strength in Long Island, NY, I explained how the Barbell will reveal the future. The Barbell will tell one just how much courage they have. The Barbell will tell a lifter if they are a risk taker. The Barbell will tell a person if they have what it takes to succeed in this life. Will you attack life head on, or will you make the safe move like everyone told you to make? The Barbell will tell you if you are a quitter. The Barbell will open your eyes to your future, but remember there is always time for change.

When you load the bar to 300lbs for the first time in the Snatch, will you go under it? If you don’t go under it, will you just quit, or will you go at it again? If you want to be Governor of your state, will you actually run for office? If you lose, will you run again? Guys it is all the same! When you are about to try something for the first time, do you sit up a little straighter? When you are about to try something new that might cause you to lose your savings, heck maybe your life, do you stand up straight, confident, and bold as to say, “Bring it”?

The only way to accomplish anything extraordinary in this life is with risk. When a Squat Bar loaded to 1000lbs is staring at you wanting to crush you, will you attack that bar with relentless determination? I understand more and more why Weightlifting Talk is a “BlackSheep Lifestyle”! We are a family of determined Bar Slammers that were put on this earth for more than lifting weights! We were put on this earth for a revolution! We were put here to leave an impact that will be felt for generations to come!

We will go under 300lbs! We will destroy 1000lbs! We will become the Governor of our state! We will see Weightlifting become a Team Sport in High School! We will start our own corporation! I believe that The Attitude Nation and the MashMafia are true BlackSheep. We will not be afraid to take risk. Just because our parents, siblings, and friends couldn’t do something, doesn’t mean that we can’t. It just means that we will try harder. Failure isn’t an option, but if it happens, we will get back up and try again! Our new life slogan is”

“Because you couldn’t, I will”!!!!!!!!!

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

Learn 2 Lift Gaglione

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Learn 2 Lift Gaglione

​This weekend, Drew and I were in Long Island, NY at Gaglione Strength. First let me say, the people in New York and New Jersey are simply incredible. Each time we go to the area, the people open their hearts to us. Eric Prush, Gaglione Strength Coach, personally escorted us all around New York. He personally made sure that we try the best Pizza in New York, and the crew at our seminar made sure that I tried my first cannoli. We have so many friends in the area that it doesn’t feel like traveling. When I am up there, I feel like I am at home. I really want to thank my man John Gaglione for working so hard to make sure that the weekend was a success.
​At every “Learn 2 Lift” Seminar, I realize how much my teaching continues to evolve. There were several people at this seminar that were at my “Learn 2 Lift” at Zach Even-Esh’s Underground Gym in August of this year. They all agreed that my seminar had grown significantly. When I say grown, I mean that I continue to add new things as I learn them. I am around Jon North, Donnie Shankle, Glenn Pendlay, and many other awesome lifters and coaches on a weekly basis, so if I am not learning new ideas, then I am not a good coach. I definitely feel more of Jon North’s influence coming out as I teach. This time I used video analysis and extended the Q&A, and I believe that both are super helpful. Q&A is the perfect time to make sure that you are answering the questions of the attendees. They are the ones that paid to be there, so I want to make sure that they get what they want. I was surprised also by the amount of PRs. Normally, I don’t expect a lot of PRs right out of the gate because I am teaching people all new ideas, but we had several, almost everyone PRed or at least attempted a PR.

​Here is a list of our upcoming seminars:

Saturday December 14, 2013
Speed, Vertical leap, & Strength Coaches Clinic! Free!
Open to Coaches, Athletes, & Parents!
Mash Elite Performance
Advance, NC

January 24-26, 2014
Attitude Nation Level II Camp
The Attitude Nation Gym
Charlotte, NC
*For more info. Go to: http://www.TheAttitudeNation.com

Saturday February 8, 2014
Learn 2 Lift Level I
Keystone CrossFit
Dunmore, PA

Sunday February 9, 2014
Learn 2 Lift Level II
The Underground Strength Gym
Manasquan, NJ

Saturday and Sunday March 22-23, 2014
Learn 2 Lift Two Day Camp
CrossFit Soul
Miami, FL

Saturday and Sunday May 3-4, 2014
Learn 2 Lift Two Day Camp
Mission CrossFit
San Antonio, TX

​We are in the process of planning a seminar at Mash Elite Performance for February 1st, and we are still filling up the rest of the year. If you are interested in hosting a “Learn 2 Lift” Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance/Strength & Conditioning, send me a message, and we will get it going. I can’t imagine what the “Learn 2 Lifts” will evolve into by the end of 2014.

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

Today’s Workout and a Max Out Friday Tour!

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Day 3
Clean Pulls/2, Clean/1, Front Squat/2, & Jerk/1 max, then -10%
Front Squat Max 5 RM, then -5% and -10%(next week down session of pauses)
Clean Pulls from Box 3×3 105%
Push Press 5RM , then -5% and -10%

3 rounds for time of:

Run 400m
20 Pull-ups
20 OHS 95/65#

We are the busiest that we have ever been at MashElite. We have: Smashed CrossFit, MashMafia Weightlifting and Powerlifting , Training For Warriors with Coach Chris, MashElite Athletic Performance, and Personal Training. Everyone has a Coach! Everyone is getting better! Last Friday, I made a little video detailing what goes on. Only thing not included is most of the Weightlifting Team because by this time of the day, they are coaching. You see videos of them all the time anyway. Here is the video:

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

11/18/13 Workout and Things That I am Thankful For

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Day 1
Snatch HS(allowed two miss), 85/2×2,88/1
Clean & Jerk HS(allowed one misses), 85/2×2,88/1
Squats 3 reps x 4 sets, -25%/10
Goodmornings 8 Reps x 3 ss KB Rowing High Pulls/10

Conditioning

15 minute AMRAP of:

50 KB Swings 24/16kg
25 Jumping Squats 45#
15 Pull-ups

2013 has been a great year for Mash Elite Performance. We have experienced growth in so many areas of our business, and I am very thankful for God being so gracious to us. My prayer is that we might glorify Him within our business in our actions and the way we treat our MashElite Family. Here is a list of some of the other things that I am thankful for:

1. Weightlifting Talk on Spreaker.com and everything that comes with it. My friend Jon North brought me into the Attitude Nation Family in February. Now I feel like I have an extended family of thousands of people that listen and support our podcast. We are Family!

2. My MashMafia Weightlifting Team! Now with my online coaching, I have athletes all over the country that I talk and work with on a weekly basis. The folks that I work with on a daily basis at the Mash Compound are like Brothers and Sisters.

3. My whole MashElite Family, athletes, morning crew, Smashed CrossFit, Training For Warriors, and our one on ones are the simply the best. I love you all. We do life together, and I would have it no other way.

4. My wife! Emily Drew is the Proverbs 31 wife. I am so blessed to have her, and I thank God every day for her.

5. My daughter! I thank God that I’m able to have a relationship with Bailey even though she lives in Minnesotta. Thanks to the success of our business, I have the ability to see her on a regular basis.

6. My Family and Friends! I’m blessed with the best of each.

7. The best Church Family in the World!

Have a Happy Holiday Season!

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

Learn 2 Lift Seminars Explained and List of Upcoming!

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MashMafia Learn 2 Lift Seminars:

Saturday November 23, 2013
Learn 2 Lift Level I
Gaglione Strength
Farmingdale, NY

Saturday December 14, 2013
Speed, Vertical leap, & Strength Coaches Clinic! Free!
Open to Coaches, Athletes, & Parents!
Mash Elite Performance
Advance, NC

January 24-26, 2014
Attitude Nation Level II Camp
The Attitude Nation Gym
Charlotte, NC
*For more info. Go to: http://www.TheAttitudeNation.com

Saturday February 8, 2014
Learn 2 Lift Level I
Keystone CrossFit
Dunmore, PA

Sunday February 9, 2014
Learn 2 Lift Level II
The Underground Strength Gym
Manasquan, NJ

Saturday and Sunday March 22-23, 2014
Learn 2 Lift Two Day Camp
CrossFit Soul
Miami, FL

Saturday and Sunday May 3-4, 2014
Learn 2 Lift Two Day Camp
Mission CrossFit
San Antonio, TX

Seminars Explained:

Learn 2 Lift Level I Olympic Weightlifting
MashMafia’s Learn to Lift seminar will be a one day experience for beginning weightlifters, powerlifters, athletes, CrossFitters, or anyone who just wants to get jacked! The seminar will focus on the Lifts of Weightlifting (Snatch, Clean & Jerk, & Progressions) The seminar will feature:

-Travis Mash BS, USA Weightlifting SPC, CPT, World Champion Powerlifter, ex Olympic Hopeful Weightlifter

Topics will include:
• Teaching the progressions of the lifts(Snatch, Clean & Jerk, & Squats to Help with Olympic Lifting)
• Recognizing and correcting mobility issues
• Dynamics of programming & how to implement
• Techniques that will immediately increase any of the lifts
How It All Ties Together

Learn 2 Lift Level II Olympic Weightlifting
MashMafia’s Learn to Lift seminar will be a one day experience for beginning weightlifters, athletes, crossfitters, or anyone who just wants to get jacked! The seminar will focus on the Lifts of Weightlifting (Snatch, and Clean & Jerk) The seminar will feature:

-Travis Mash BS, USA Weightlifting SPC, CPT, World Champion Powerlifter, ex Olympic Hopeful Weightlifter

Topics will include:
• Teaching the Advanced Techniques of the lifts(Snatch, Clean & Jerk, & Squats to Help with Olympic Lifting)
• In Depth Q&A Discussion answering all questions
• Dynamics of programming & how to implement
• Techniques that will immediately increase any of the lifts
• In Depth Video Analysis
• Everyone will participate in a Sanctioned Weightlifting Meet that day!

Learn 2 Lift Two Day Camp
MashMafia’s Learn to Lift seminar will be a two day experience for beginning weightlifters, powerlifters, athletes, CrossFitters, or anyone who just wants to get jacked! The seminar will focus on the Lifts of Weightlifting (Snatch, Clean & Jerk, & Progressions) and Powerlifting(Squat, Bench, & Deadlift) The seminar will feature:

-Travis Mash BS, USA Weightlifting SPC, CPT, World Champion Powerlifter, ex Olympic Hopeful Weightlifter, Co-Host of Weightlifting Talk with Jon North

Topics will include:
• Teaching the progressions of the lifts(Snatch, Clean & Jerk, Squat, Bench, & Deadlift)
• Recognizing and correcting mobility issues
• Dynamics of programming & how to implement
• Video Analysis with In Depth Q&A Discussion
• Techniques that will immediately increase any of the lifts
*How It All Ties Together

We are also available for the following topics:
-Athletic Performance: speed, vertical leap, agility, strength training, goal setting, injury prevention, dynamic warm ups/mobility, nutrition suggestions, and a winner’s mind set.
-Building your Fitness Related Business
-Nutrition: No Salt, No Sugar, No Flour, No Problem! A Real World Approach!
-Of Course the Big Five: Snatch, Clean & Jerk, Squat, Bench, and Deadlift.

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, Athletic Performance, or any of the others above, email me at:

Travis.Mash@MashElitePerformance.com

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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

Struggles and Scary Moments!

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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