Matt JansenMatt Jansen

Tuesdays Training: Calves and Chest

***My calves are bad and I have not been the best at prioritizing them. I am going to start training them first so I dont skimp out on them. Also I do not have a lot of ankle mobility so my goal with calf training is to get a stretch and force the stretch / pause / then fully contract so I am more concerned with this aspect over weight at this point.

Standing Calf Raise
165 x 10 x 2 sets

Standing Single leg Calf Raise
65 x 8 x 2

45 Degree sled press
4plates total x 15 x 2 sets


Incline hammer
5pps x 8
5pps x 6
(Full Contractions)

Flat Bench
275 x 8
315 x 8
365 x 5
(Again hard contractions at the top not just 3/4 reps out of the bottom, I am aiming to contract my chest fully not lock out my elbows more like trying to pull my elbows together.)

Hammer Flat Press
4pps x 6
3p+25ps x 7

Seated Cable Fly
70 x 15
80 x 10