Getting Jacked and Healthy at Home

Writing this seems so surreal. I can’t believe that I am writing all of you under these uncertain circumstances. Yet here we are.

I wrote an article last week explaining COVID-19 in detail. While writing that article, I came to realize that unless something drastic changes, all of our lives will be altered forever. Now we can either sit around depressed and feeling sorry for ourselves… or we can adapt to our situation, make the best of it, and come out on the other end better than ever. Personally that’s the route I am taking.

Perspective

The first thing I did over the weekend when I started feeling scared and sorry for myself was think about all the things I am thankful for. God has been so incredibly good to me in this life.

For one thing I have a wife who I absolutely love with all my heart, and I thank God that I actually like being quarantined with her. She fascinates me with her artwork, and I bore her with physiology. At least she pretends to be excited. The one thing in life that keeps me motivated is her belief in me as a husband and father. She knows I will provide, and that keeps me on my toes. She deserves to be a real queen married to the king of some marvelous country. I might not be a king, but I want to be a pretty darn good consolation prize.

I have four children that amaze me every single day of my life. Bailey is 20 years old and growing up much faster than I would like. It’s outrageous watching her become a woman. Rock has athleticism at 5 years old that I didn’t have by twelve. His gymnastic skills and climbing ability is extraordinary, and yet he communicates like a child twice his age. Behr Bradley is so much like his dad that I feel like a part of me will live on forever in that young man. I think he is going to put my strength accomplishments to shame. He’s built like no other three-year-old that I have ever seen in my life. You would think he was crushing the weights already. Finally, there is my little flower, Magnolia. If you follow me on social media, you already know of my one-year-old princess. I can’t begin to tell you how her eyes pierce deep down into my very soul.

I have a best friend, Kevin “KJ’ Jones who has been my ride or die for 35 years. I can’t begin to express how this man has been my rock through so many ups and downs in my life. You see, we both grew up in the mountains of North Carolina with our single mothers. We have both gone on to live extraordinary lives. I am certain we were the only ones who believed in us from the very beginning. He has continued to inspire me in this wild ride of a life, and now we are leaning on each other as we strive to keep our businesses alive and our families taken care of.

I have an amazing team of athletes who most coaches can only dream about. I have Coach Crystal who keeps our team and my business organized and on track. I have a business partner, Chris Mason, who has been my training partner and fellow adventurer since Appalachian State University.

I have a career that takes me around the world teaching people about strength and fitness. I get to hang out with people like Anders Varner and Doug Larson, and I get to travel around the world filming the Barbell Shrugged Podcast. I mean, really I don’t have a lot to be sad about. I am living a life better than I could have ever dreamed about growing up.

Most importantly, I have a God who now I have more time to reflect upon, read about, and worship. It’s times like these that we will either turn to God, or forever abandon His arms. I have chosen to put all my faith and hope in the future in His hands:

Philippians 1:21-22
For to me, to live is Christ and to die is gain. But if I am to live on in the flesh, this will mean fruitful labor for me; and I do not know which to choose.

Technology

I advise all of you to first take a few minutes to think about all of the blessings in your life before sitting around and getting depressed about all the things you have no control over. Another thing I recommend is to stop thinking about the things you can’t do. Rather I suggest focusing on what you can do. Instead of thinking about why something won’t work now that most of us are in isolation, I suggest thinking about what needs to happen to make your idea come to life – and use the technology to do so.

I have been coaching my team via Zoom this week. I started looking into the whole thing, and then I had the idea I would coach all of my top athletes from around the world at the same time. Now I can coach Jordan Cantrell, Sandra and Louise from Denmark, Isaac from New Zealand, and the rest of my all-stars from around the world on a daily basis. This awful virus has actually brought my vast team together in a way like never before. I can video their lifts, analyze it with “Coach’s Eye” software, and explain the analysis in real time. This is almost better than in person.

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Improvement

After stumbling upon the Zoom win, I decided to think of all the things I want to work on while we are all on lockdown. I mean, what else are we going to do besides get more awesome, folks? I don’t know about you, but I plan on coming out on the other side of this thing better than before it struck our world.

Here are some things that I am currently working on:

• Getting healthier than ever before
• Bodyweight workouts to get ‘300’ jacked
• Improve my cardiovascular system on my bike
• Write every single day
• Study anatomy and physiology every single day and write about it at least once per week
• Improve my content
• Spend more quality time with my beloved family
• Take some time to think this life through in a way that I have been wanting to do for forever, but I haven’t had the time.

I want to use my plans to help all of you. I will be writing about my plans and progress every single week. I am going to start by sharing my ideas for workouts at home while you guys are stuck behind four walls with no gym to escape to. Let’s take a look at some options.

At Home Workouts

Limited or No Equipment Workout

Here’s a link to a Video of the Exercises: ==> Video of the Exercises for the Limited Equipment Program

Day 1
3-5 Sets:
1a. Kettlebell/DB/Plate Goblet Squat – 3 x 10
1b. Pushups – 3 x 10
1c. 50 Jump Ropes

3-5 Sets:
2a. Kettlebell/DB/Plate Hinges – 3 x 10
2b. Kettlebell/DB/Plate Lawn Mower Rows – 3 x 10 each arm
2c. Hurdle Side Steps – 3 x 10 (5 each way)

Day 2
3-5 Sets:
1a. Prisoner Squat Jumps – 3 x 5-10
1b. Explosive Pushups – 3 x 5-10
1c. Plank with Band Lat Rows – 3 x 10 each way, eccentric slower than concentric

3-5 Sets:
2a. Kettlebell/DB/Plate Lunges – 3 x 10 each leg
2b. Kettlebell/DB/Plate Strict Presses – 3 x 10
2c. Mountain Climbers – 3 x 20

Day 3
3-5 Sets:
1a. BB/DB/KB/Plate OH Squat – 3 x 10
1b. Plate/KB/DB Front Raises – 3 x 10
1c. KB/Plate/DB Swings – 3 x 10

3-5 Sets:
2a. Pushup with Feet Elevated – 3 x 10
2b. Pullups – 3 x submaximal reps
2c. Lunges – 3 x 10 each leg

Let’s take a look at all the options and ways to regress or progress:

• Tempo: Tempo is a great way to alter the difficulty of any movement. I would advise that the eccentric (negative) contraction always exceed the duration of the concentric contraction (the up or shortening portion). This is a great tool if you don’t have any equipment. You could add a 5-second to 10-second eccentric and a 5-second to 10-second isometric (pause) contraction in the bottom on any squat, lunge, pushup, pull-up, etc.
• Sets: I recommended 3-5 sets, but there is no reason to stick to those parameters if the workout is too easy. At the end of the day, it’s all about introducing a stimulus that causes an adaptive response by the body.
• Repetitions: Add a rep or subtract a rep depending on the difficulty.
• Time Component: If the workout is too easy, you can always add a time component. By that I mean time your workout, and then have a goal of beating that time in the next week. You could try to add difficulty and time to really challenge yourself.
• Angle: If you change the angle of an exercise, you will alter the difficulty one way or the other. Let’s look at strict presses for example. If you don’t have a dumbbell, kettlebell, or a plate, you can turn the movement into a bodyweight movement by using handstand pushups. If completely vertical handstand pushups are too hard, walk your hands away from the wall to make them easier. The same goes for pushups, pull-ups, and horizontal rows.
• Bodyweight Movements instead of Weights: I already explained substituting handstand pushups for strict presses. However, you could perform horizontal rows instead of kettlebell lawnmower rows. You just need a bar or ledge to row on and something to sit your legs on.
• Household Items or Children as Weights: You can easily turn children, stools, canned goods, gallons of water, books, and filled boxes into external loads. Canned goods are great for shoulder lateral raises. Children are great for squats and rows. Stools are great for carries, and they’re great to elevate one’s feet during pushups.

If you have any questions about the movement, feel free to shoot me a message to info@mashelite.com.

Six-Week Weightlifting with Only Barbell and Squat Stand

This program is designed to be fun, get you stronger, and to slightly peak you in six weeks. I hope this virus situation is over by then. If not, I will write another one. I would like to get us all on the same page and possibly Zoom once per week or once per month (I need to think about the logistics) with Coach Crystal (Mash Elite National Coach), Jordan Cantrell (3 x Team USA World Team Member and USA Weightlifting Level 2 Coach), and/or me. I would like your feedback if you want to do this with us.

If you have any questions about the following movements, feel free to shoot me a message to info@mashelite.com.

Accumulation Phase
Week 1

Day 1
Hang Clean – 5RM (7 RPE), then -10% for 5
Push Jerks – 5RM (7 RPE), then -10% for 5
Strict Press – 10 x 3 at 80%
Plate OH Carries or Holds – 3 x 25yd each arm or 3 x 10-15 sec holds

Day 2
Hang Snatch below Knee with 4-sec Eccentric – 5RM (7 RPE), then -10% for 2 x 5
Back Squat with 4-sec Eccentric and 2-sec Pause in Bottom – 5RM (7 RPE), then -10% for 2 x 5
Snatch Grip Deadlift with 5-sec Eccentric – 5RM (7 RPE), then -10% for 2 x 5
Wide Goodmorning, Stay at a 7-8 RPE – start with 25% of Squat for 3 x 8
Unilateral Farmer’s Walk -3 x 40yd each arm

Day 3
Sntach Grip Push Press – 5RM (7 RPE), then -10% for 2 x 5
Closegrip Bench Press – 5 x 10 at 60%
Bentover Rows – 5 x 10 at 60%
Plate Bottom Up Z Press – 3 x 10 each arm

Day 4
Back Squat – 63% x 10 x 10
Rear Leg Elevated Split Squats, Stay at a 7 RPE – 5 x 15 each leg
Unilateral RDLs – 3 x 10
Barbell Zercher Carries or Holds – 3 x 25yd or 3 x 10-15 sec holds

Week 2

Day 1
Hang Clean – 5RM (8 RPE), then -10% for 5
Push Jerks – 5RM (8 RPE), then -10% for 5
Strict Press – 10 x 4 at 80%
Plate OH Carries or Holds – 3 x 25yd each arm or 3 x 10-15 sec holds

Day 2
Hang Snatch below Knee with 4-sec Eccentric – 5RM (8 RPE), then -10% for 2 x 5
Back Squat with 4-sec eccentric and 2 sec pause in bottom – 5RM (8 RPE), then -10% for 2 x 5
Snatch Grip Deadlift with 5-sec Eccentric – 5RM (8 RPE), then -10% for 2 x 5
Wide Goodmorning, Stay at a 7-8 RPE – add 5-10 kilos to last week for 3 x 8
Unilateral Farmer’s Walk – 3 x 40yd each arm

Day 3
Sntach Grip Push Press – 5RM (8 RPE), then -10% for 2 x 5
Closegrip Bench Press – 5 x 10 at 63%
Bentover Rows – 5 x 10 at 63%
Plate Bottom Up Z Press – 3 x 10 each arm

Day 4
Back Squat – 65% for 10 x 10
Rear Leg Elevated Split Squats, Stay at a 7 RPE – 5 x 15 each leg
Unilateral RDLs – 3 x 10
Barbell Zercher Carries or Holds – 3 x 25yd or 3 x 10-15 sec holds

Strength Phase
Week 3

Day 1
Warm Up with Jerk Steps from Split – 35% x 3, 45% for 2 x 3
Clean & Jerks – (70% x 3, 75% x 2, 80% x 2) x 2 waves, then work up with singles but no more than 90%
Power Cleans – 70% for 3 x 3, then 3RM
Front Squat with 4-sec Eccentric and 2-sec Pause in Bottom – 5RM (8 RPE), then -10% for 2 x 5
Clean Pulls – Work to a heavy triple with perfect form

Day 2
Warm Up with OH Squat Variations: Heaving Snatch Balance & 1 OH Squat (Both Paused 3 sec in bottom) – Work up to 75% of snatch
Pull to Hip + NHNF Snatch – 60% for 3 x 2+2
Snatch – (70% x 3, 75% x 2, 80% x 2) x 2 waves, then work up with singles but no more than 90%
Power Snatch – 60% for 2 x 3, then work to a 3RM (9 RPE)
Snatch Pulls – Work to a heavy triple with perfect form
Superset:
1a. OH Plate Triceps Extension – 3 x 10 reps
1b. Strict Presses – 5RM (9 RPE), then -10% for 2 x 5
1c. Plate Front Raises – 3 x 12 reps

Day 3
Snatch Max Effort: Pull to Hips + Snatch + Hang Snatch – Max
Clean & Jerk Max Effort: Clean + Hang Clean + Jerk – Max
Front Squat with Belt – 1RM with 5 sec pause (7 RPE)
Bentover Rows – 5RM (9 RPE), then -10% for 2 x 5

Day 4
Back Squat with Belt:
Set 1 – (88% x 2), rest 2 minutes and then (73% x 6)
Set 2 (add 5 Kilos to each weight if possible) – (88% x 2), rest 2 minutes and then (73% x 6)
Set 3 (add 5 Kilos to each weight if possible) – (88% x 2), rest 2 minutes and then (73% x 6)
Superset:
1a. Push Presses – 5RM (9 RPE), then -10% for 2 x 5
1b. Muscle Snatches – 3 x 5, working toward a 9 RPE
Clean Grip Deadlift from 2″ Deficit, Paused at Mid Shin – 3RM (first 2 reps paused 3 sec) 9 RPE, then -10% for 2 x 3 not paused

Week 4

Day 1
Warm Up with Jerk Steps from Split – 35% x 3, 45% for 3 x 3
Clean & Jerks – (73% x 2, 78% x 2, 83% x 1) x 2 waves, then work up with singles but no more than 93%
Power Cleans – 70% for 3 x 3, then 3RM
Front Squat with 4-sec Eccentric and 2-sec Pause in Bottom – 5RM (9 RPE), then -10% for 2 x 5
Clean Pulls – Work to a heavy triple with perfect form

Day 2
Warm Up with OH Squat Variations: Heaving Snatch Balance & 1 OH Squat (Both Paused 3 sec in bottom) – Work up to 78% of snatch
Pull to Hip + NHNF Snatch – 63% for 3 x 2+2
Snatch – (73% x 2, 78% x 2, 83% x 1) x 2 waves, then work up with singles but no more than 93%
Power Snatch – 63% for 2 x 3, then work to a 3RM (9.5 RPE)
Snatch Pulls – Work to a heavy triple with perfect form
Superset:
1a. OH Plate Triceps Extension – 3 x 10 reps
1b. Strict Presses – 5RM (9 RPE), then -10% for 2 x 5
1c. Plate Front Raises – 3 x 12 reps

Day 3
Snatch Max Effort: Snatch to Hip + Snatch – Max
Clean & Jerk Max Effort: Clean + Front Squat + Jerk – Max
Front Squat with Belt – 1RM with 5 sec pause (8 RPE)
Bentover Rows – 5RM (9.5 RPE), then -10% for 2 x 5

Day 4
Back Squat with Belt:
Set 1 – (90% x 1), rest 2 minutes and then (75% x 5)
Set 2 (add 5 Kilos to each weight if possible) – (90% x 1), rest 2 minutes and then (75% x 5)
Set 3 (add 5 Kilos to each weight if possible) – (90% x 1), rest 2 minutes and then (75% x 5)
Superset:
1a. Push Presses – 5RM (9.5 RPE), then -10% for 2 x 5
1b. Muscle Snatches – 3 x 5, working toward a 9.5 RPE
Clean Grip Deadlift from 2″ Deficit, Paused at Mid Shin – 3RM (first 2 reps paused 3 sec) 9.5 RPE, then -10% for 2 x 3 not paused

Week 5

Day 1
Warm Up with Jerk Steps from Split – 35% x 3, 40% for 2 x 3
Clean & Jerks – (70% x 3, 75% x 2, 80% x 2) x 2 waves
Power Cleans – 75% for 3 x 3
Front Squat with 4-sec Eccentric and 2-sec Pause in Bottom – 90% of 5RM for 3 x 5
Clean Pulls – Work to a heavy triple with perfect form, stop one set early

Day 2
Warm Up with OH Squat Variations: Heaving Snatch Balance & 1 OH Squat (Both Paused 3 sec in bottom) – Work up to 80% of snatch
Pull to Hip + NHNF Snatch – 60% for 2 x 2+2
Snatch – (70% x 3, 75% x 2, 80% x 2) x 2 waves
Power Snatch – 65% for 3 x 3
Snatch Pulls – Work to a heavy triple with perfect form
Superset:
1a. OH Plate Triceps Extension – 3 x 10 reps
1b. Strict Presses – 3RM (9 RPE), then work to single max
1c. Plate Front Raises – 3 x 12 reps

Day 3
Snatch Max Effort: Snatch – 2RM
Clean & Jerk Max Effort: 2 Clean + 1 Jerk – Max
Front Squat with Belt – 1RM with 3 sec pause (9.5 RPE)
Bentover Rows – 90% of 5RM for 3 x 5

Day 4
Back Squat with Belt:
Set 1 – (93% x 1), rest 2 minutes and then (78% x 5)
Set 2 (add 5 Kilos to each weight if possible) – (93% x 1), rest 2 minutes and then (78% x 5)
Set 3 (add 5 Kilos to each weight if possible) – (93% x 1), rest 2 minutes and then (78% x 5)
Superset:
1a. Push Presses – 90% of 5RM for 3 x 5
1b. Muscle Snatches – 3 x 5, no more than 8 RPE
Clean Grip Deadlift (no deficit), Paused at Mid Shin – 3RM (first rep paused 2 sec) 9.5 RPE

Week 6

Day 1
Warm Up with Jerk Steps from Split – 35% x 3, 45% for 3 x 3
Clean & Jerks – (75% x 2, 80% x 1, 85% x 1) x 2 waves, then work up to a potential opener
Power Cleans – Max single, no misses
Front Squat with 4-sec Eccentric and 2-sec Pause in Bottom – 5RM (9.5 RPE), then -10% for 2 x 5

Day 2
Warm Up with OH Squat Variations: Heaving Snatch Balance & 1 OH Squat – Work up to 70% of snatch
Pull to Hip + NHNF Snatch – 65% for 3 x 1+1
Snatch – (75% x 3, 80% x 1, 85% x 1) x 2 waves, then work up to a potential opener
Power Snatch – Max single
Superset:
1a. OH Plate Triceps Extension – 3 x 10 reps
1b. Plate Front Raises – 3 x 12 reps

Day 3
Snatch Max Effort: Snatch – Max
Clean & Jerk Max Effort: Clean & Jerk – Max
Bentover Rows – 5RM

Day 4
Back Squat with Belt – 1RM
Push Presses – 3RM (9 RPE), then work to single max
Clean Grip Deadlift – 1RM (no deficit or pauses)

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Six-Week Powerlifting with Only Barbell, Squat Stand, and Bench

Here’s one for all you powerlifters.

If you have any questions about the following movements, feel free to shoot me a message to info@mashelite.com.

Accumulation Phase
Week 1

Day 1
Back Squat with 4-sec Eccentric and 2-sec Pause in Bottom – 5RM (7 RPE), then -10% for 2 x 5
Snatch Grip Deadlift with 5-sec Eccentric – 5RM (7 RPE), then -10% for 2 x 5
Wide Goodmorning, Stay at a 7-8 RPE – Start with 25% of squat for 3 x 8
BB Lunges – 3 x 10 reps each leg, working toward an 8 RPE

Day 2
Wide Grip Bench Press (Wider than Normal Comp Grip) – 10 x 3 at 80%
Incline DB or BB Presses – 10RM (9 RPE) and then -10% for 2 x 10
Pull-Ups – 4 x submaximal reps, switch grips each set (weakest to strongest)
Dips or Plate OH Triceps Extension – 4 x 10, working toward a 9 RPE

Day 3
Back Squat – 63% for 10 x 10
Slider Leg Curls – 4 x 10 reps

Day 4
Closer than Normal Bench Press – 63% for 10 x 10
BB Bentover Rows – 5 x 10 at 60%
DB or KB Upright Rows – 5 x 10
Barbell Zercher Carries or Holds – 3 x 25yd or 3 x 10-15 sec holds

Week 2

Day 1
Back Squat with 4-sec Eccentric and 2-sec Pause in Bottom – 5RM (8 RPE), then -10% for 2 x 5
Snatch Grip Deadlift with 5-sec Eccentric – 5RM (8 RPE), then -10% for 2 x 5
Wide Goodmorning, Stay at a 7-8 RPE – Add 5-10 kilos from last week’s weight for 3 x 8
BB Lunges – 3 x 10 reps each leg, working toward an 9 RPE

Day 2
Wide Grip Bench Press (Wider than Normal Comp Grip) – 10 x 4 at 80%
Incline DB or BB Presses – 10RM (9.5 RPE) and then -10% for 2 x 10
Pull-Ups – 4 x submaximal reps, switch grips each set (weakest to strongest)
Dips or Plate OH Triceps Extension – 4 x 10, working toward a 9.5 RPE

Day 3
Back Squat – 65% for 10 x 10
Slider Leg Curls – 4 x 10 reps

Day 4
Closer than Normal Bench Press – 65% for 10 x 10
BB Bentover Rows – 5 x 10 at 65%
DB or KB Upright Rows – 5 x 10
Barbell Zercher Carries or Holds – 3 x 25yd or 3 x 10-15 sec holds

Strength Phase
Week 3

Day 1
Back Squat:
Set 1 – (88% x 2), rest 2 minutes and then (73% x 6)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (88% x 2), rest 2 minutes and then (73% x 6)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (88% x 2), rest 2 minutes and then (73% x 6)

Deadlifts (All Eccentrics Slower than Concentrics):
Set 1 – (88% x 1), rest 2 minutes and then (75% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (88% x 1), rest 2 minutes and then (75% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (88% x 1), rest 2 minutes and then (75% x 4)
Wide Goodmornings – 3 x 5, starting with 30% of back squat
Plate Rear Leg Elevated Split Squats – 4 x 5 each leg, working up to an 8 RPE

Day 2
Bench Press – 3RM (all reps paused 3 sec) (9 RPE), then -10% for 4 x 3 (no pauses, last set is 3+ with 1 rep in reserve)
Closegrip BB Floor Presses – 5RM (9 RPE), then -15% for 4 x 5 (last set is 5+ with 1 rep in reserve)
BB Bentover Rows Paused 2 sec on Sternum – 5RM, then -10% for 4 x 5
Plate or DB Power Cleans for External Rotation – 4 x 10

Day 3
Back Squat with Belt – 3RM (1st rep paused 3 sec) (9 RPE), then -10% for 4 x 3 (no pauses)
Clean Grip Deadlift from 2″ Deficit, Paused at Knee, Eccentric Slower than Concentric – 3RM (first 2 reps paused 3 sec) (9 RPE), then -10% for 2 x 3 (not paused)
Carpet Slider Leg Curls – 3 x 10 paused 2 sec at the top
Unilateral Farmer’s Walk or Hold with Barbell – 3 x 25 yd per arm or 10-15 sec hold per arm, working to a near maximum

Day 4
Bench Press:
Set 1 – (88% x 2), rest 2 minutes and then (70% x 6)
Set 2 (add 3-5 Kilos to heavy set only if possible) – (88% x 2), rest 2 minutes and then (70% x 6)
Set 3 (add 3-5 Kilos to heavy set only if possible) – (88% x 2), rest 2 minutes and then (70% x 6+ with one rep in reserve)
Barbell, Curl Bar, DBs, or Plates Skull Crushers (aka Nose Breakers) – 6 x 8
superset with:
Band Pushdowns or Plate OH Triceps Extension – 6 x 10
(rest 30 sec between sets)
BB Curls – 3 x 10

Week 4

Day 1
Back Squat:
Set 1 – (90% x 1), rest 2 minutes and then (75% x 5)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (90% x 1), rest 2 minutes and then (75% x 5)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (90% x 1), rest 2 minutes and then (75% x 5)

Deadlifts (All Eccentrics Slower than Concentrics):
Set 1 – (90% x 1), rest 2 minutes and then (78% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (90% x 1), rest 2 minutes and then (78% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (90% x 1), rest 2 minutes and then (78% x 4)
Wide Goodmornings – 3 x 5, just progress about 2-5 kilos from last week
Plate Rear Leg Elevated Split Squats – 4 x 5 each leg, working up to a 9 RPE

Day 2
Bench Press – 3RM (first rep paused 3 sec) (9.5 RPE), then -10% for 4 x 3 (no pauses, last set is 3+ with 1 rep in reserve)
Closegrip BB Floor Presses – 5RM (9.5 RPE), then -15% for 4 x 5 (last set is 5+ with 1 rep in reserve)
BB Bentover Rows Paused 2 sec on Sternum – 5RM, then -10% for 4 x 5
Plate or DB Power Cleans for External Rotation – 4 x 10

Day 3
Back Squat with Belt – 3RM (1st rep paused 3 sec) (9.5 RPE), then -10% for 4 x 3 (no pauses)
Clean Grip Deadlift from 2″ Deficit, Paused at Knee, Eccentric Slower than Concentric – 3RM (first 2 reps paused 3 sec) (9.5 RPE), then -10% for 2 x 3 (not paused)
Carpet Slider Leg Curls – 4 x 10 paused 2 sec at the top
Unilateral Farmer’s Walk or Hold with Barbell – 3 x 25 yd per arm or 10-15 sec hold per arm, trying to beat last week in load, time, or distance

Day 4
Bench Press:
Set 1 – (90% x 1), rest 2 minutes and then (75% x 5)
Set 2 (add 3-5 Kilos to heavy set only if possible) – (90% x 1), rest 2 minutes and then (75% x 5)
Set 3 (add 3-5 Kilos to heavy set only if possible) – (90% x 1), rest 2 minutes and then (75% x 5+ with one rep in reserve)
Barbell, Curl Bar, DBs, or Plates Skull Crushers (aka Nose Breakers) – 6 x 8
superset with:
Band Pushdowns or Plate OH Triceps Extension – 6 x 10
(rest 30 sec between sets)
BB Curls – 3 x 10

Week 5

Day 1
Back Squat:
Set 1 – (93% x 1), rest 2 minutes and then (78% x 5)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (93% x 1), rest 2 minutes and then (78% x 5)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (93% x 1), rest 2 minutes and then (78% x 5)

Deadlifts (All Eccentrics Slower than Concentrics):
Set 1 – (93% x 1), rest 2 minutes and then (80% x 3)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (93% x 1), rest 2 minutes and then (80% x 3)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (93% x 1), rest 2 minutes and then (80% x 3)
Wide Goodmornings – 3 x 5, same weight as last week
Plate Rear Leg Elevated Split Squats – 4 x 5 each leg, working up to a 7 RPE

Day 2
Bench Press – 1RM (paused 3 sec), then -15% for 3 x 3 (all paused 3 sec)
Closegrip BB Floor Presses – 5RM, then -15% for 2 x 5 (last set is 5+ with 1 rep in reserve)
BB Bentover Rows Paused 2 sec on Sternum – 5RM, then -15% for 5+ with 1 rep i reserve
Plate or DB Power Cleans for External Rotation – 4 x 10

Day 3
Back Squat with Belt – 90% of 3RM for 3 x 3 with no pauses
Clean Grip Deadlift Paused at Knee (No Deficit), Eccentric Slower than Concentric – 3RM (first rep paused 2 sec) (9.5 RPE)
Carpet Slider Leg Curls – 3 x 10 paused 2 sec at the top
Unilateral Farmer’s Walk or Hold with Barbell – 3 x 25 yd per arm or 10-15 sec hold per arm, submaximal effort for slight taper

Day 4
Bench Press:
Set 1 – (93% x 1), rest 2 minutes and then (78% x 5)
Set 2 (add 3-5 Kilos to heavy set only if possible) – (93% x 1), rest 2 minutes and then (78% x 5)
Set 3 (add 3-5 Kilos to heavy set only if possible) – (93% x 1), rest 2 minutes and then (78% x 5)
Barbell, Curl Bar, DBs, or Plates Skull Crushers (aka Nose Breakers) – 4 x 8
superset with:
Band Pushdowns or Plate OH Triceps Extension – 4 x 10
(rest 30 sec between sets)
BB Curls – 3 x 10

Week 6

Day 1
Back Squat – 1RM
Deadlifts – 1RM

Day 2
Bench Press – Work up to 3 singles, paused 3 sec with 2-3 minutes between sets
Closegrip BB Floor Presses – 90% of 5RM for 3 x 5
BB Bentover Rows Paused 2 sec on Sternum – 90% of 5RM for 3 x 5
Plate or DB Power Cleans for External Rotation – 3 x 10

Day 3
Back Squat with Belt – 20RM Challenge (who can perform a 20RM with the highest percentage of their max?)
Deadlift (Use Your Opposite Stance: Sumo vs. Conventional) – 1RM
Carpet Slider Leg Curls – 3 x 12 paused 2 sec at the top
Unilateral Farmer’s Walk or Hold with Barbell – 3 x 25 yd per arm or 10-15 sec hold per arm, working to a maximum

Day 4
Bench Press – 1RM
Barbell, Curl Bar, DBs, or Plates Skull Crushers (aka Nose Breakers) – 6 x 8
superset with:
Band Pushdowns or Plate OH Triceps Extension – 6 x 10
(rest 30 sec between sets)
BB Curls – 3 x 10

Other Measures

Well there you go. You have six weeks of programming to get you through this rough time. A few things that I would like to add are:

• Get your sleep
• Clean up your nutrition to maximize your immune system
• I recommend Vitamin C and Vitamin D (especially since we are inside so much nowadays)
• Focus on the things that you can do rather than the things that you can’t do
• Reflect on the things that you are thankful for
• Pray (or meditate if you’re not a believer)
• Love on your family
• Tell the important people in your life that you love and care for them

Love You Guys

I hope this whole thing is a lesson to all of us that the world is a small place. We are not so different. The people in China, Australia, New Zealand, Japan, Colombia, Russia, Canada, Great Britain, Ireland, Thailand, Cuba, and all over the world are suffering. It’s not about the United States versus China or anywhere else in the world. It’s about loving each other and caring for each other, and that’s about it. If you think it’s about money and acquiring things, take a look at famous people who run their lives into the ground and/or commit suicide.

If you’re a Christian, I really don’t understand turning everything into the United States versus the world. I don’t remember God telling us anywhere in the Bible to have our identity in our country. Did I miss that passage? Yes, render to Caesar what is Caesar’s. Otherwise, love everyone like you love yourself. So much more will be accomplished, including glorifying God. This is just my take on it all.

I love all of you. I hope to communicate more with all of you. If you decide to perform one of these programs, I would like your feedback – Would you enjoy a ‘Zoom’ call with Coach Crystal (Mash Elite National Coach), Jordan Cantrell (3 x Team USA World Team Member and USA Weightlifting Level 2 Coach), and/or me?

If so, email us at info@mashelite.com and I will let you know what we decide.

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