Speed Bench 10-5-09
Posted by masheliteperformance at 09:08 PM on October 05, 2009 comments (0)
Today went real well! My training partners are Seth Seaford and Eric Smith.
Bench: 225/3x5, 275/2, 325/1 (changed grips each time)
Then I am doing the last set of Jim Wendler's 5-3-1, so I did 305/7.
DB Flat Bench for max reps: 85/16
Shoulder Reverse Extensions 10 reps x 3
As you can see the last three exercises are simply injury prevention, but for me they are injury rehab due to a major injury in my Cerical Spine. It has damaged my radial nerve, but now with the K-Laser at Dr. Gray's there has been major nerve rejuvenation. Each week there is at least a 10-15% increase which is huge! I am excited to receive my Mass Stack from At Large Nutrition to put on some serious muscle. I am also trying Xtend from Scivation.
God has been really good to me, and I give him all the glory for this comeback! I am getting really excited for December!
First Two Weeks of Training
Posted by masheliteperformance at 08:12 PM on October 04, 2009 comments (0)
My first two weeks of training is going well. My game plan is to compete in both powerlifting and Olympic Lifting. I am excited to be a part of Team Titan Support Systems, At Large Nutrition, Scivation, and Primaforce, so my sponsors are on board, so all that is left are the results. I am seeing Dr. Gray on Monday's and Fridays for laser treatment of my cervical spine, radial nerve, and hip. It has been a dramatic response so far. My workout look something like this:
Monday: Speed Bench
Tuesday: Olympic Lifting and ME Lower Body
Thursday: ME Bench
Friday: Olympic lifting and Dynamic Lower Body
Each day also consists of a dynamic warm up focusing on mobility, and injury prevention work targeting the shoulders, hips and knees. Below is my meet itinerary for the upcoming year for powerlifting. I will choose Olympic events early next year. I just pray that God gives me the strength to stay balanced and humble!
SC States December 5, 2009 APF West Columbia SC
Battle on the Border March 10, 2010 USAPL Charlotte NC
Nationals June 18-20, 2010 USAPL Palm Springs CA
07. - 13. November 2010 Men's and Women's World
Championships IPF Durban South Africa
05. - 07. March 2011 Arnold Sports Festival USAPL Columbus (Ohio) USA
Posted by masheliteperformance at 08:37 PM on September 23, 2009 comments (0)
This week marks the beginning of the journey back. Now at 36 years old, married, a father, christian, on staff at Gray Chiropractic and Sports Associates, and owner of Mash Elite Performance, the goals, priorities, and methodology have changed, but the mission remains the same: Win! I haven't competed since 2007, and the last two and a half years seem like decades. I have learned a lot about strength and conditioning, and even more about life.
The things that I have learned about life affect me as a person and an athlete. I have learned that I can't do life without God. I have met the most amazing woman on earth Emily Drew Mash(it was Taylor). She trully completes me as a man. She is brilliant, an artist, a follower of Christ, and unbelievably supportive. Some nights when we talk at dinner, I ask myself who is this amazing woman beside me. Her thoughts are like letters from Shakespeare. Every night and every day I thank God for sending her to me as evidence of His magnificence. My daughter Bailey Alexandra means more to me than ever before. It is so amazing to watch her grow up into a young lady. Through all of this I have learned what my priorities in life are, and I understand balance now. Now that I have explained my life lessons, let me discuss my plans for competition.
My goals are to compete at an elite level in powerlifting and Olympic Lifting. I have a lot of obstacles to overcome: nerve damage that has affected my left arm especially my tricep, major hip immobility, and I am simply older. My plan is to maintain weekly sports medicine with Dr. Lawrence Gray in Winston-Salem. I will be using a new infrared laser called the K-Laser for nerve rejuvenation as well as Chiropractic adjustments, and Active Release Technique and K-Laser for my hips. You can check all this out at GrayCSA.com for more information.
I will also use a dynamic warm up for mobility, and a well planned workout to ensure proper training volumes. I will also incorporated several injury prevention workouts targeting weak spots like lower and mid trapezius.
Now don't get me wrong, I will still be lifting crazy weights, just not every workout. I will post my complete workout, and sports medicine schedule in my next blog. Stay tuned because this should be an interesting quest for a 36 year old man because I have every intention in beating any man no matter their age.