Matt JansenMatt Jansen

Leaving some notes through my log with how I am going to approach my progression whether that be keeping weight and improving form or reps or increasing the weight.


Hammer pullover
6-4 (forced) – 3 (forced) – meaning last rep forced

Rack pull
585 x 5

Hammer low row (low handle)
4pps x 7.5 (stay next week)

Standing hammer low row (dB row variation)
4.5 x 7 (stay next week)

Hammer pull down
140lb per side
7-3-1 + 4 forced

Seated cable low row
240 x 8.5

Weighted stretch