iron addict
New member
Here are quite a few workouts of Travis Mash, the worlds current strongest 220 lb lifter who is thick beyond beleif and weighs more like 240 and dehydrates to lift:
3-20 ME Sq/DL
Front Squat- 405 X 6
Goodmornings- 405/5 X 3
Glute Ham Raises- Green Band/6 X 4
Lying Spread Eagle Sit ups- 80/6 X 3
3-21
Pulldowns- 210/10 X3
Bench- still rehabbing but worked up to 365 which was very fast and easy, so it is coming along.
Lionox- 20/10 X 4
Dumbbell Tricep Ext.- 45/8X4
3-23
Box Squats- 415/2 X 4, 525/2, 645/1
DLs- 715 easy, 810/1 x 2misses, but very close and I have no idea why I was trying
REVerse Hyper-270/10 X 3
Standing Cable Crunches-120/8 X 3
3-28-05 A bench Session
Today is my normal Dynamic Day, but I have been injured, and I needed to try out my new Single Ply Viking Shirt. It went great!
Bench- 405 raw easy, worked up to 725 off 2 board easy.
Tricep DB Ext- 60/6 x 4
Pulldowns- 220/10 x 3
Lionox- 30/6 x 3
ME SQ/DL 4-3-05
I was a little lazy today, so here goes.
Zertzer Squats- 635/1 and had a small seizure. This was crazy! You would have had to been there.
Glute/Hams- 25/6x3
Leg Raises 30/8x3
Workouts 4-13, 4-15, and 4-17
Wed 4-13 ME Sq/DL
Zertzer Squat from a very low pin- 315/3, 365/3, 405/3, 475/1, 500/1 these rock. Way tougher then starting from the up position, and simulate the dead much more
Glute Hams- 60/5 x 3
Static Band Abs Green Band/12 X 4
Kinda tired so I cut the volume a little.
Friday 4-15
Single Ply Bench Work- 675/3 off 3 Board, 765/1 off 3 Board, 745/1 off 2 Board, 675/1 all the way down. Not to bad! Finally got one to touch, and learned even more about the shirt. How does the 675/1 stack up in the IPF Worlds? LOL Just kidding!
This workout took forever, so I was done after benching.
Sunday 4-17 Dynamic SQ/DL
Box Squats- 435/2 plus 2 Blues both choked (roughly 400 at the top), 525/2 X 2 plus 2 Blues per side, 615/1 plus 2 blues per side, and tried like a dumbass 705/1 plus 2 blues and got stuck. Some speed day. I am so f@#$ing Stupid. I do not know what the f comes over me.
Deadlift off of 3 inch blocks- 830/1 easy, tried 900/1 (no go), then I did 860/1. I had to find out where I was to start my top secret new training that I learned from this top secret Asian dude from Russia. LOL.
Reverse Hypers 270/12 x 3
Seated Crunches 70/ 8, 120/5 x 2
4/26/2005 - Travis Mash Workouts 4-18 (dyn bench), 4-22(me bench), 4-24(dyn squat), 4-25(dyn bench)
4-18 (dyn bench)
Speed bench plus 2 doubled minis per side- 275/2x4, 325/2, 375/1, 400/1, 455/1 w only one band per side
Rock and Rolls- 60/8x4
T-Bar Rows- 180/8x3
lionox- 30/8x3
Rotator Cuff Work
4-22(ME Bench)
Did some raw stuff!
Went up to 500 raw pause easy, so I am definitely feeling healed.
2 board raw- 545/1, 585/1 miss
Full Bench 405/6
Pulldowns- 190/10 X 4
Green BAnd Pushdowns- 4 sets of 12
4-24
Squats- 945/1 briefs and wraps only, tried 1000/1 briefs and wraps only twice for two misses like the typical dumbass that I am. Oh well, I will never learn!
870/1 briefs and wraps only
Speed Deadlifts with 2 doubled mini bands per side- 335/1 x 2, 425/1 x 2, 515/1 x 2
4-25
Speed Bench with 2 doubled minis per side- 275/2x 4, 325/2 x 2, 385/1, 405/1 eaSY
No bands- 455/1, 505/1 easy, 405/7
Rock and Rolls- 65/8 x 5
pulldowns- 200/10 x 3
Rotator Cuff work
Russian Twists 35/6 x 3
I am putting on the two ply Metal this weekend, so I am very excited. Watch out 800. MAYBE, Maybe not?
5/2/2005 - Travis Mash Workouts 4-27, 4-29, 5-1, and 5-2
4-27 ME Sq/DL
Inclined sit ups- 35/6 x 3
rev hypers- 270/12 x 3
pulldowns- 200/8 x 3
Zertzer Squats from low pin- 500/2, 550/1
Glute Hams- 25/8 x 3
Step Ups- 40/8 x 3
4-29 ME Bench
Wore my 2 ply metal shirt
3 Board 820/1 easy
2 Board 765/1 easy
735/1 missed lockout, but I have got a deal with my left wrist from the injury that I am fixing, so I think it will be alright. I am going to the biggest bench on the river next weekend, so I will see.
5-1
Speed Squats 435/1 plus black bands x 2, 485/1 plus blacks x 2, 525/1 plus black, 575/1 plus blacks
DLs off of 3 inch box- 785/1, 835/1 x 5 misses. Yeh 5 misses. My left arm is completely giving me some hell, but I am seeing mine and Ox's mastermind therapist this week to fix all this. My left grip just kept letting go before lockout. My grip has never givin me so much shit.
Regular DL 725/1 easy
Rev Hypers- 270/10 x 3
Tons of grip work
5-2 Dynamic Bench
Speed Bench- 315/2 x 4, 365/2, 415/1, 465/1, 515/1 paused and easy
2 Board Raw with 50 lbs of chains- 545 plus chains/1 miss, 550 plus chains for 1 hit
Bench 405/6
Pulldowns- 220/10 x 3
Russian Twists 35/6 x 3
DB Tricep Ext- 45/8, 55/8, 65/6
Band Ext- Greens/12 x 3
Rotator Cuff Work
Grip Work
Workouts 5-15, 5-16, 5-18, 5-20, 5-23
5-15 ME Sq/DL
Squats just briefs with box- 425/2 plus 2 chains X 4, 515/2 plus chains, 605/2 plus chains
DL- 765/1
Reverse Hypers- 3 x 10
5-16 Speed Bench (not really, more like recovery)
Russian Twists 30/6 x 3
Pulldowns- 240/10 x 3
DB Power Cleans- 40/8 x 3
Incline Bench- 315/5, 365/3, 405/1 all close grip
BAnd Pushdowns 3 sets
Rotator Cuff Work
5-18 ME Lower (More Like Olympic Beginning)
Overhead Squat- 135/3, 185/2, 235/1
Front Squat- 325 plus 2 chains/3, 375 plus 2 chains/2, 415 plus 2 chains/1
1 leg hypers- 3 x 5reps
5-20 ME Bench
Raw 2 Board Presses- 505/3, 545/2, 585/x
T-Bar Rows 180/8 x 3
Green Band Pushdowns- 3 sets x 10 reps
Rotator Work
5-23 ME Lower (feeling back on track)
Single Ply Metal Walk out squats (all very low)- 745/1, 835/1 easy
DL- 745/1, 770/1 easy feel good about everything again.
My workouts 7-17, 7-18, and 7-20, and some points that I have learned.
7-17 ME Sq/Dl first workout back
Zertzer Squats from a very low pin- 505/2, 555/1
DL Raw- 700/1
Glute Hams- 3x8
Pulled Kyle Robertson's Expedition up hill, and then got sick.
7-18 Dynamic Bench
Bench with 2 minis doubled per side- 185/3x4, 235/3x4
Pushdowns- 3x10
7-20 Speed Squats
SS Bar Box Squats with Black Bands Choked- 355/2x6, 385/2, 435/1
one leg leg curls- 3x8
incline sit ups- 20/8x3
pulldowns- 3x10
I feel ten times better after three weeks off. I really burnt myself out mentally and physically using my ego to lift instead of my brains. That is over. I am not saying that I want go heavy. I am just saying that there is a time and a place, not every workout. Obviously training for the single and multi-ply meets at the same time was a bad idea. All I did was try on equipment, and I forgot to get stronger.
3-20 ME Sq/DL
Front Squat- 405 X 6
Goodmornings- 405/5 X 3
Glute Ham Raises- Green Band/6 X 4
Lying Spread Eagle Sit ups- 80/6 X 3
3-21
Pulldowns- 210/10 X3
Bench- still rehabbing but worked up to 365 which was very fast and easy, so it is coming along.
Lionox- 20/10 X 4
Dumbbell Tricep Ext.- 45/8X4
3-23
Box Squats- 415/2 X 4, 525/2, 645/1
DLs- 715 easy, 810/1 x 2misses, but very close and I have no idea why I was trying
REVerse Hyper-270/10 X 3
Standing Cable Crunches-120/8 X 3
3-28-05 A bench Session
Today is my normal Dynamic Day, but I have been injured, and I needed to try out my new Single Ply Viking Shirt. It went great!
Bench- 405 raw easy, worked up to 725 off 2 board easy.
Tricep DB Ext- 60/6 x 4
Pulldowns- 220/10 x 3
Lionox- 30/6 x 3
ME SQ/DL 4-3-05
I was a little lazy today, so here goes.
Zertzer Squats- 635/1 and had a small seizure. This was crazy! You would have had to been there.
Glute/Hams- 25/6x3
Leg Raises 30/8x3
Workouts 4-13, 4-15, and 4-17
Wed 4-13 ME Sq/DL
Zertzer Squat from a very low pin- 315/3, 365/3, 405/3, 475/1, 500/1 these rock. Way tougher then starting from the up position, and simulate the dead much more
Glute Hams- 60/5 x 3
Static Band Abs Green Band/12 X 4
Kinda tired so I cut the volume a little.
Friday 4-15
Single Ply Bench Work- 675/3 off 3 Board, 765/1 off 3 Board, 745/1 off 2 Board, 675/1 all the way down. Not to bad! Finally got one to touch, and learned even more about the shirt. How does the 675/1 stack up in the IPF Worlds? LOL Just kidding!
This workout took forever, so I was done after benching.
Sunday 4-17 Dynamic SQ/DL
Box Squats- 435/2 plus 2 Blues both choked (roughly 400 at the top), 525/2 X 2 plus 2 Blues per side, 615/1 plus 2 blues per side, and tried like a dumbass 705/1 plus 2 blues and got stuck. Some speed day. I am so f@#$ing Stupid. I do not know what the f comes over me.
Deadlift off of 3 inch blocks- 830/1 easy, tried 900/1 (no go), then I did 860/1. I had to find out where I was to start my top secret new training that I learned from this top secret Asian dude from Russia. LOL.
Reverse Hypers 270/12 x 3
Seated Crunches 70/ 8, 120/5 x 2
4/26/2005 - Travis Mash Workouts 4-18 (dyn bench), 4-22(me bench), 4-24(dyn squat), 4-25(dyn bench)
4-18 (dyn bench)
Speed bench plus 2 doubled minis per side- 275/2x4, 325/2, 375/1, 400/1, 455/1 w only one band per side
Rock and Rolls- 60/8x4
T-Bar Rows- 180/8x3
lionox- 30/8x3
Rotator Cuff Work
4-22(ME Bench)
Did some raw stuff!
Went up to 500 raw pause easy, so I am definitely feeling healed.
2 board raw- 545/1, 585/1 miss
Full Bench 405/6
Pulldowns- 190/10 X 4
Green BAnd Pushdowns- 4 sets of 12
4-24
Squats- 945/1 briefs and wraps only, tried 1000/1 briefs and wraps only twice for two misses like the typical dumbass that I am. Oh well, I will never learn!
870/1 briefs and wraps only
Speed Deadlifts with 2 doubled mini bands per side- 335/1 x 2, 425/1 x 2, 515/1 x 2
4-25
Speed Bench with 2 doubled minis per side- 275/2x 4, 325/2 x 2, 385/1, 405/1 eaSY
No bands- 455/1, 505/1 easy, 405/7
Rock and Rolls- 65/8 x 5
pulldowns- 200/10 x 3
Rotator Cuff work
Russian Twists 35/6 x 3
I am putting on the two ply Metal this weekend, so I am very excited. Watch out 800. MAYBE, Maybe not?
5/2/2005 - Travis Mash Workouts 4-27, 4-29, 5-1, and 5-2
4-27 ME Sq/DL
Inclined sit ups- 35/6 x 3
rev hypers- 270/12 x 3
pulldowns- 200/8 x 3
Zertzer Squats from low pin- 500/2, 550/1
Glute Hams- 25/8 x 3
Step Ups- 40/8 x 3
4-29 ME Bench
Wore my 2 ply metal shirt
3 Board 820/1 easy
2 Board 765/1 easy
735/1 missed lockout, but I have got a deal with my left wrist from the injury that I am fixing, so I think it will be alright. I am going to the biggest bench on the river next weekend, so I will see.
5-1
Speed Squats 435/1 plus black bands x 2, 485/1 plus blacks x 2, 525/1 plus black, 575/1 plus blacks
DLs off of 3 inch box- 785/1, 835/1 x 5 misses. Yeh 5 misses. My left arm is completely giving me some hell, but I am seeing mine and Ox's mastermind therapist this week to fix all this. My left grip just kept letting go before lockout. My grip has never givin me so much shit.
Regular DL 725/1 easy
Rev Hypers- 270/10 x 3
Tons of grip work
5-2 Dynamic Bench
Speed Bench- 315/2 x 4, 365/2, 415/1, 465/1, 515/1 paused and easy
2 Board Raw with 50 lbs of chains- 545 plus chains/1 miss, 550 plus chains for 1 hit
Bench 405/6
Pulldowns- 220/10 x 3
Russian Twists 35/6 x 3
DB Tricep Ext- 45/8, 55/8, 65/6
Band Ext- Greens/12 x 3
Rotator Cuff Work
Grip Work
Workouts 5-15, 5-16, 5-18, 5-20, 5-23
5-15 ME Sq/DL
Squats just briefs with box- 425/2 plus 2 chains X 4, 515/2 plus chains, 605/2 plus chains
DL- 765/1
Reverse Hypers- 3 x 10
5-16 Speed Bench (not really, more like recovery)
Russian Twists 30/6 x 3
Pulldowns- 240/10 x 3
DB Power Cleans- 40/8 x 3
Incline Bench- 315/5, 365/3, 405/1 all close grip
BAnd Pushdowns 3 sets
Rotator Cuff Work
5-18 ME Lower (More Like Olympic Beginning)
Overhead Squat- 135/3, 185/2, 235/1
Front Squat- 325 plus 2 chains/3, 375 plus 2 chains/2, 415 plus 2 chains/1
1 leg hypers- 3 x 5reps
5-20 ME Bench
Raw 2 Board Presses- 505/3, 545/2, 585/x
T-Bar Rows 180/8 x 3
Green Band Pushdowns- 3 sets x 10 reps
Rotator Work
5-23 ME Lower (feeling back on track)
Single Ply Metal Walk out squats (all very low)- 745/1, 835/1 easy
DL- 745/1, 770/1 easy feel good about everything again.
My workouts 7-17, 7-18, and 7-20, and some points that I have learned.
7-17 ME Sq/Dl first workout back
Zertzer Squats from a very low pin- 505/2, 555/1
DL Raw- 700/1
Glute Hams- 3x8
Pulled Kyle Robertson's Expedition up hill, and then got sick.
7-18 Dynamic Bench
Bench with 2 minis doubled per side- 185/3x4, 235/3x4
Pushdowns- 3x10
7-20 Speed Squats
SS Bar Box Squats with Black Bands Choked- 355/2x6, 385/2, 435/1
one leg leg curls- 3x8
incline sit ups- 20/8x3
pulldowns- 3x10
I feel ten times better after three weeks off. I really burnt myself out mentally and physically using my ego to lift instead of my brains. That is over. I am not saying that I want go heavy. I am just saying that there is a time and a place, not every workout. Obviously training for the single and multi-ply meets at the same time was a bad idea. All I did was try on equipment, and I forgot to get stronger.
Last edited:
Since its over 1100 pounds, I'd be willing to bet it hasn't been done.
