18 Free Workouts: Weightlifting, Powerlifting, Combos, Squat Only, Injured Workouts, and Bodybuilding!
For two weeks now I have begun my march back to strength greatness. The first two weeks, I basically followed a Bulgarian method, and I maxed out every workout. My goal was to do that to maximize the initial gains. Everything but bench press was responding really well. The injuries I sustained from breaking my […]
The Get Jacked Program is a combination of Olympic Weightlifting, Powerlifting, and Bodybuilding. I realized a long time ago that most of us were not going to the Olympics, but a lot of us love the barbell. We want to be strong, and we want to look jacked. Well here is your plan. This workout
Mash Mafia Get Jacked 12 Week Plan Read More »
This powerlifting cycle is full of bands, chains, pauses, and all things awesome. This is a compilation of principles that helped me become a World Champion as well as some of the newer principles that are helping people reach new heights. I hope this cycle will grant you the PRs that you desire. To join
Mash Mafia Powerlifting Cycle Read More »
Here is the new plan in its entirety. We are focusing on strength in this one with slightly lower percentages on the main lifts. The Bro Sessions are an added piece of the puzzle where I am allowing the athlete to choose one ore two movements in a bodybuilding way to bring up weaknesses. This
New RBCP Olympic Weightlifting Plan Strength Focused Read More »
Rebecca’s Wrist Injury Squat Workout We have added some touches to Rebecca’s squat workout that I think are going to be awesome. First, we are having her squat in the morning as well as evening, when the 5RMs start in week 5. We are doing that to prime the CNS for that evening session, and
Advanced Version of Rebecca Gerdon’s Squat Routine Read More »
Rebecca’s Wrist Injury Squat Workout Rebecca Gerdon is an original Mash Mafia Weightlifting athlete, and now she is my athlete again at Muscle Driver USA. A few weeks ago, she suffered a wrist break from a jerk gone badly. It was declared that she had been lifting with a broken wrist for over two years,
Rebecca Gerdon’s Squat Routine! Read More »
