[Matt Jansen]

Hey all!

I know its been a long delay on my end, I have had a lot of continued issues going on with my chest that I would rather not get into because there currently is not a resolution and I am a resolution type guy and I want this to be helpful to you guys rather than about me.

That being said I would like to shift this into a personal Q/A page where you can feel free to ask me anything you would like.

Or do so in the specific forum tabs on that subject!

[Matt Jansen]

Sunday legs @ Revive

1: Hammer MTS single leg leg ext
Set 1 – Max effort set of 20 @ 110
Set 2 – Rest pause set of 12-5-3 @120

2: Tru Squat
5p x 11
4p x 19

3: Rodgers leg press
7pps x 30

4: Walking DB lunges
2 max sets with 55 lb DB’s

[Matt Jansen]

Arms

Had an awesome arm workout with the implementation of the KAZ handles for biceps. We went in a superset format working up to two max sets either straight or rest pause.

Set 1 – max set 15-20
Set 2 – rest pause set aiming for 20 reps total.

1: KAZ drag curls into prime handle extension

2: KAZ in front stretch curls into Single arm prime handle extension.

3: KAZ hammer curls into rope extension

4: single arm DB supinated curls

[Matt Jansen]

Hamstrings @ garage

1: Precour seated SL curl
110 x 12
90 x 13-4-2

2: Adduction
Stack + 45 x 14-4-3

3: Precour seated bi lateral
210 x 10-4-2 + partials to failure

4: Sumo DL
405 x 10
405 x 9

[Matt Jansen]

Back @ garage

Prime handle pulldown
190 x 10
170 x 10-4-3 RP

Bodymasters t bar neutral
3p x 10 / 8

Prime t bar Row
170 x 9
145 x 11

Prime handle high row
170 x 11-5-3 RP

Prime handle cable low row
150 x 8

[Matt Jansen]

Legs @ garage

1: Cybex leg ext + monster mini
4p x 16-5-4 RP

2: Cybex hack – 3 count pause in hole
4pps x 15

No pause
4pps x 19

3: Cybex SL squat press + dual monster mini
3pps x 25

4: bodymasters Adduction
Stack x 20 + 8

[Matt Jansen]

Hamstrings @ revive

1: Cybex seated SL
110 x 9
90 x 15-5

2: Adduction
Stack + 50 x 17 drop 25lbs – 10-7

3: Arsenal glute
3pps x 20-5

4: inverted leg curl
275 x 14 / 9

5: DB RDL
150 x 17

[Matt Jansen]

Hey Zachary

I would honestly aim to try and continue to make the most progress you can off of the least amount of change in variables.

If you are still making progress which I believe you can for a long time off of hard straight sets then keep riding that!

Maybe the week before your de load week add one rest pause set per body part

[Matt Jansen]

Hey Daniel

Right now I’m mainly going
Quad focus leg day
Back
Arms
Hamstring focus leg day

Following mainly rest pause and high rep straight sets.

[Matt Jansen]

Back

Prime pulldown vertical
150 x 15-5-3

Barbell row
225 x 19-6-4

Prime handle high row
170 x 10-4-2

Prime handle close row to simulate seated cable
130 x 13.5
130 x 11

Lying crunch with ab

[Matt Jansen]

Really enjoying this training set up I have right now and progressing within simple variables.

Legs – Quad emphasis

Leg ext + monster mini
140 x 15-6-3 + 3 partials

SL squat press
3pps x 20

Hack squat w/ 3 second pause in the hole.
3pps x 15

DB walking lunges
35’s x 20 x 1 set

[Matt Jansen]

Arms

Prime dual ext
90 x 15-4-2 slow eccentrics hard contractions

EZ curl
85 x 9-5-3

Prime SA EX – pause at stretch on each rep
50 x 13
50 x 10

DB supinated Curl
30 x 10-4-2
35 x 8

Rope ext
55 x 10-4-2
55 x 8 – 3 second hold at stretch on each rep

DB hammer curl
35 x 10
35 x 9

Done

[Matt Jansen]

Back

Prime pulldown vertical
150 x 11-5-3

Barbell row
225 x 15-6-4

Prime handle high row
170 x 8-4-2

Prime handle close row to simulate seated cable
130 x 10
130 x 8

Lying crunch with ab Mat
Bw x 30

[Matt Jansen]

Aug 27

Legs

Seated leg curl
210 x 19-5-3 drop 150 x 8 partials

Adduction – 3 second stretch on each rep.
250 x 24-6-3

Leg extension + monster mini
135 x 12-5-3

Block RDL off lowest pin
365 x 17

Single leg seated
80 x 14

[Matt Jansen]

Aug 25

Accessory Day

SSB calves
225 x 9-5-3 stretch RP

Prime dual tricep ext
90 x 14-4-2 RP

DB supinated curl
30 x 9-4-2

SA prime ext
50 x 13
50 x 9

INTO

DB hammer
30 x 16
30 x 13

Rope ext
50 x 13-4-3

Lying crunch
Bw x 22
Bw x 12

[Author]

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