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AuthorPosts
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Matt Jansen
ParticipantHey 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
ParticipantSunday 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 @1202: Tru Squat
5p x 11
4p x 193: Rodgers leg press
7pps x 304: Walking DB lunges
2 max sets with 55 lb DB’sMatt Jansen
ParticipantArms
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
ParticipantHamstrings @ garage
1: Precour seated SL curl
110 x 12
90 x 13-4-22: Adduction
Stack + 45 x 14-4-33: Precour seated bi lateral
210 x 10-4-2 + partials to failure4: Sumo DL
405 x 10
405 x 9Matt Jansen
ParticipantBack @ garage
Prime handle pulldown
190 x 10
170 x 10-4-3 RPBodymasters t bar neutral
3p x 10 / 8Prime t bar Row
170 x 9
145 x 11Prime handle high row
170 x 11-5-3 RPPrime handle cable low row
150 x 8Matt Jansen
ParticipantLegs @ garage
1: Cybex leg ext + monster mini
4p x 16-5-4 RP2: Cybex hack – 3 count pause in hole
4pps x 15No pause
4pps x 193: Cybex SL squat press + dual monster mini
3pps x 254: bodymasters Adduction
Stack x 20 + 8Matt Jansen
ParticipantHamstrings @ revive
1: Cybex seated SL
110 x 9
90 x 15-52: Adduction
Stack + 50 x 17 drop 25lbs – 10-73: Arsenal glute
3pps x 20-54: inverted leg curl
275 x 14 / 95: DB RDL
150 x 17Matt Jansen
ParticipantHey 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
ParticipantHey Daniel
Right now I’m mainly going
Quad focus leg day
Back
Arms
Hamstring focus leg dayFollowing mainly rest pause and high rep straight sets.
Matt Jansen
ParticipantBack
Prime pulldown vertical
150 x 15-5-3Barbell row
225 x 19-6-4Prime handle high row
170 x 10-4-2Prime handle close row to simulate seated cable
130 x 13.5
130 x 11Lying crunch with ab
Matt Jansen
ParticipantReally 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 partialsSL squat press
3pps x 20Hack squat w/ 3 second pause in the hole.
3pps x 15DB walking lunges
35’s x 20 x 1 setMatt Jansen
ParticipantArms
Prime dual ext
90 x 15-4-2 slow eccentrics hard contractionsEZ curl
85 x 9-5-3Prime SA EX – pause at stretch on each rep
50 x 13
50 x 10DB supinated Curl
30 x 10-4-2
35 x 8Rope ext
55 x 10-4-2
55 x 8 – 3 second hold at stretch on each repDB hammer curl
35 x 10
35 x 9Done
Matt Jansen
ParticipantBack
Prime pulldown vertical
150 x 11-5-3Barbell row
225 x 15-6-4Prime handle high row
170 x 8-4-2Prime handle close row to simulate seated cable
130 x 10
130 x 8Lying crunch with ab Mat
Bw x 30Matt Jansen
ParticipantAug 27
Legs
Seated leg curl
210 x 19-5-3 drop 150 x 8 partialsAdduction – 3 second stretch on each rep.
250 x 24-6-3Leg extension + monster mini
135 x 12-5-3Block RDL off lowest pin
365 x 17Single leg seated
80 x 14Matt Jansen
ParticipantAug 25
Accessory Day
SSB calves
225 x 9-5-3 stretch RPPrime dual tricep ext
90 x 14-4-2 RPDB supinated curl
30 x 9-4-2SA prime ext
50 x 13
50 x 9INTO
DB hammer
30 x 16
30 x 13Rope ext
50 x 13-4-3Lying crunch
Bw x 22
Bw x 12 -
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