3 Attachment(s)
Matt Jansen's 2011 contest prep
This is something that I have wanted to start for a long time and have finally made the time to do it. Just to give you guys a little update up to this point I started bodybuilding after soccer injuries in college forced me out of the sport. I found that even while I was still pllaying that I enjoyed my time in the gym more than my time on the field. My competitive drive pushed me to follow my dream of being a bodybuilder and pushing myself on daily basis in a way that not many other sports allow on an individual basis. I quickly realized that in order for me to be able to be my best I was going to need some help in all phases of bodybuilding. In Aug of 2009 I started working with Optimum Nutrition athlete Jason Phillips. By far one of the best decisions I have made, Jason's knowledge of not only training but nutrition is top notch. He helped me achieve so much more in a short time that what I could have imagined and I surpassed the expectations that I had for myself going into my first show. I competed for the first time last March in Cleveland, Ohio at the NPC Natural Ohio. Placed top 6 in the Lightweigt division and the motivation I got from that show was incredible to continue to better myself and push myself to bring a better package everytime I step on stage. This offseason has been incredible as far as the progress I have my to my physique and I am really excited about the density and added size that I will bring to the stage this year. I am currently weighing 187 in the am and I do not have a weight goal in mind just trying to make constant progress and stay in good offseason shape. My body has adjusted really well up to this point and in the past two months Jason has continued to add calories to my diet just so I am able to maintain my weight instead of losing which has continued to happen even though my cals are at an all time high. I have not fully decided what shows I will be doing yet this year but I have a few in my sights that I am thinking about some of those being the NPC collegiates this year in Pittsburg as well the Natural Ohio again in Cleveland on Oct 2, 2011.
Current offseason Diet
M1: 6 egg whites, 4 oz of 96/4 ground beef, 1 cup oats, 2 Tb peanut butter, 1 Tb honey
M2: 6 oz chicken, 12 oz Yam
M3: 4 oz ground turkey or tuna, 4 rice cakes, 5 oz apple
M4: Same as M2
M5: PWO meal 7 oz steak, 1.5 cups of brown rice
M6: 3 whole eggs, 3 egg whites, 1 cup of berries, 2 TB peanut butter
I usually have a cheat during the day on sunday which for me is an off day
Supplements:
xtend
beta alanine
HMB
Creatine monohydrate
ALA
Hyperbolic 10
fish oil
Current Offseason Pics: Obviously conditioning isnt top notch but I have now been offseason for 9 Months.
As far as training today I planned on training legs put was snowed in so i plan on doing some foam rolling tonight and enjoying the national championship game!
Here are some Highlights from last weeks training:
[url]http://www.youtube.com/user/mjansen0578#p/a/u/1/JAPTL1jfgPI[/url]
[url]http://www.youtube.com/user/mjansen0578#p/a/u/2/_HAVjQ9P8kM[/url]
[url]http://www.youtube.com/watch?v=W5oSbUAwBbQ[/url]
Back and calves Friday 1/15/11
Wow it wasnt within just a couple of hours and I was already feeling this one. I started out today with HS pullovers which was a machine that I have never given much of a chance in the past but see that many people really like so I gave it another shot. My intent was just to use it as more of a warm up and active stretch before I got into my heavy work, but after just two sets I really felt it hitting deep into my lats in a way that I usually do not feel during the first exercise. Here is what I did today:
[B][U]HS lat pullover[/U][/B] 4x10 1-2 sec pause at peak contration and slow eccentric
top set 4 plates x 10
[B][U]Barbell row[/U][/B] 6x15-8
-top sets 3 x 255
[B][U]Seated cable row[/U][/B] 4x15,12,12,10 last set triple drop
[B][U]HS close grip high row[/U][/B] 5x15-10
-3 plates a side slow tempo with my chest up against the pad and butt actually further back on the seat in order to really feel it in my upper back.
-I always get such good mind muscle connection with this HS machine so I did two more sets charles glass style with my hands in a neutral position on the bars outside the handles
[B][U]Rack Deadlift [/U][/B] 3x10/1x15
I have started setting the pin about mid calf and ret set before each pull to make sure that there is no momentum in between pulls
Top set 365x10
[B][U]rope pulls[/U][/B] 3x15
[B]Calves[/B]
[B][U]Standing raises[/U][/B] 5x15-10 slow tempo
[B][U]Donkey raises[/U][/B]
Quad drop set
**stretching**
Overall a great workout lots of volume which i really enjoy and the pump I had with insane.
After training I headed to get some treatment done I have had a bulging disk in my lower back that i have been seeing a PT/Chiro for and what he has been has really been helping. He has been doing a lot of massage techniques, electric stim as well as adjustments. Got delts on tap for today
Boulder Shoulders and Bi's
Killer workout today, shoulders quivering everytime i raise them over my head several hours later is a good indicator to me haha.
[B][U]Shoulders[/U][/B]
[B]Seated DB press 4x10-6[/B]
Top set 90's x 6
[B]Lateral raises superset with standing Barbell press 4x15-10[/B]
Top set 40's x 10 / 95 x 10
[B]DB front raise ladder sets 3 x 1-5[/B]
Top Sets 50's
[B]DB two arm front swing 3 x 15[/B]
50's all three sets
[B]Reverse Peck Deck single arm 3x15-10 [/B]
[B]Rope upright row superset with Rope high pulls 3x10 each[/B]
[B][U]Biceps[/U][/B]
[B]Standing Barbell curl 6x15-6 triple drop last set[/B]
Top set 110 drop 95 drop 65
[B]Single Arm ez curl 3 x 10[/B]
This was a new exercise that i tried for the first time and really liked it. Gave me a huge pump and really felt like i was using total bicep activation for stabilization
[B]Seated cable behind head curls 3x12 superset with reverse barbell curl[/B]
[B]Seated cable preacher curl[/B]
***Huge pump by this point finished with some stretching ending a great week of training. Might head in tomorrow for some ropes and core just for fun! Calorie increase went well this week felt great in the gym, weight still hovering around 187-189
Back + Hams Friday 1/21/11
[B]CLose grip pulldowns[/B]
190 x 12
220 x 10
235 x 8 x 4 x 1 (rest pause)
[B]Wide grip chest suppported T-bar row[/B]
4 x 12 Top set 3 plates
[B]Reverse wide grip lat pulldowns[/B]
Used a variation I saw charles glass use on dexter in a recent video almost leaning back into the stack. Puts a good stetch and a lot of stress on the lats
4x12-10 top set 180 x 10 drop 140 x 4
[B]Seated cable row using individual handles for greater contraction at waist[/B]
4 x 12 220
[B]Barbell row[/B]
3 x 10 225
2 x 15 185
[B]Deadlifts[/B]
225 x 15
275 x 15
315 x 8
315 x 6 SMOKED
[B]Seated hamstring curl[/B]
3x15 - 10 Top set 145
[B]Lying Ham curl 21's[/B]
3 x 85
[B]hyperextensions superset with standing leg curl[/B]
3 x 15-12
Chest with Marc "The Machine" Lobliner
It was great to be able to train with Marc today, heard he was going to be in town and it worked out that we were able to meet up for a workout. Definitely motivating to train with someone who is shredded to the bone! Here is what I did
[B][U]Incline Barbell 5x5 slow tempo 3-1-3 tempo[/U][/B]
worked with 225 for all sets
[B][U]Incline DB Fly[/U][/B]
12 x 55's
12 x 60's
10 x 65's
8 x 70's drop 10 x 45's
[B][U]Flat DB press 4x8-10[/U][/B]
[B][U]Incline machine press 3x12[/U][/B]
incorporated both rest pause and drop sets on the last set
[B][U]seated cable flys superset with db pullovers focusing on squeeze 3x 12-15 each[/U][/B]
***static stretching
[B][U]Standing calf raise on smith 5x12-8[/U][/B]
[B][U]Seated calf raise superset with seated calf raise 3x10 ea[/U][/B]
Back and new deadlifting program
I wanted to place a lot of focus on my deadlifting for the next few months before I start to prep. Deads are an area that I have not really progressed in this offseason like I have in all of my other major lifts. Back strength, legs, chest ect have all increased this offseason surpassing my last but my deads are still hovering around the same gereral numbers. This is the first time that I have tried this approach of actually working in percentages of my 1RM but after doing some research on Ed Coans training and his program I decided to give it a try. I will be doing this for 10 weeks aiming at a 455+ pull off the floor. I left my pride at the door when deciding to do this because although i could pull 405 off the floor right now form is not nearly as tight as I would like, so in all actuality keeping the form that I felt is best I started my 1rm total @ 385. I know that lower back strength is an area that I lose strength in during a prep so i wanted to combat that by really focusing on getting as strong as possible so that if i do lose strength it will not be close to the level that it was last year. Another goal I have for this program is to really work on my grip strength. I have never deadlifted without straps until today and I know that my grip stength is a week point in my training. So my goal is to do my max lifts at the beggining of my deadlifting with straps but to do all of my volume speed work with an over under grip not using straps.
[B][U]Deads[/U][/B]
*not including warm ups
Top set 340 x 2
Speed work 8 x 3 with 275
[B]CG pulldowns 7x15-8 drop last set[/B]
Top set 220
[B]DB rows 4x15-8 drop last set[/B]
Top set 150's x 8, drop 100's x 8
[B]HS high row 3x12-8[/B]
3 PPS
[B]Seated incline low row 4x10[/B]
[B]HS pullover 3x10-12[/B]
Finished with two drops sets on 2 arm kettle bell swings with 70lb - 20 lb kb 6 total kettle bells. Again this was to focus on strenthening posterior chain and helping with my deadlifting and squats
Back and week 2 of Deads program
[B]Dead lifts[/B]* warmup sets on deads
1x2 @ 365 (80%)
Speed work
8x3 @ 290
Week 2 Deadlift Video: [url]http://qik.ly/eC5cVNP2HHjPAEZFkAepsJ[/url]
Working on how to get this on youtube my uploader broke
[B]HS seated row 4x15-8[/B]
[B]Old skool T Bars[/B]
top set 8 35 lb plates x 7
[B]Wide Grip lat pulldown 4x12-8[/B]
Top set 220 life fitness stack
[B]Reverse grip EZ curl bent rows 4 x 8-10[/B]
Got this idea form Luke Ehlis here on the forums
[B]Seated Cable rows superset with Wide grip cable pulldowns[/B]
Deadlift Video from last week
Currently Running Ed Coans 10 week deadlift program
Week 2:
[url]http://www.youtube.com/watch?v=XbSGybVTMms[/url]
[url]http://www.youtube.com/watch?v=nhuS-bJxVWE[/url]
Back/Calves and a little forarm training
Seated Cable Fly 5x15-8
*really like pre exhasting every couple of weeks on chest
Incline smith press (Set stoppers so bar rests right above chest, complete pause then explode)
4x8 @ 225-245
Decline DB press
2x8
2x10
Incline Db press using fat grips
3x 10 @ 75 completely changes the feel of the movement with the grips
Dips
3 x failure with 25lb chain usually 10-12
Seated calf raise
5x12-15 complete pause at top and bottom
Occuded calf raises on machine (worst possible pain I have felt working out)
5x12-15 @ 50% of 15RM: 30 sec rest between sets
Joe Daniels inspired forarm Circut using fat grips (3 Rounds)
All exercises taken to failure which isnt many usually around 5-8
- pullups
- barbell high row
- supinated barbell row
- rg pullup
- db rotations elbow @ 90
- forearm rope rataions
Back to power/hyper training
After Being on a traditional bodybuilding type split since Sept, I decided it was time to change things up. I ran PHAT for about 10 weeks this summer and loved the results, so I have decided to go back and see what happens with the extra cals I am getting now. I will still be running the current deadlift program that I have been doing, and being that there is speed work on the hyper days I think it will work out well! I enjoyed a pretty big valentines dinner on Saturday and weight is up a little so I was looking forward to getting the water off with todays workout lol.
[b]Wide grip chest supported T bar[/b] 3 pps x 5(2sets) , 3 pps + 10 x 5 (1 set)
[b]Incline Bench[/b] 225x5, 235x4,3
[b]Cable V grip[/b] 220x10, 250x 7
[b]Slight incline DB Fly[/b] 65's x 10, 75's x 7
[b]Rack chins[/b] 40 lbs x 8, 50 x 6
[b]SA standing DB press[/b] 65 x 6 (1 set), 70's x 5 (2 sets)
[b]Dips tricep emphasis[/b] 45 x 10 (1 set), 45 + 25 x 8-6 (2 sets)
[b]SA DB upright row[/b] 2 x 8 @ 50 using fat gripz
[b]Db curl[/b] 45's x 10 (1 set), 50's x 6 (2 sets)
Lower Body Power + Video from yesterdays upper body session
Slight incline chest fly from yesterday:
[youtube]LEVNOa5Nh9Y[/youtube]
Lower body power:
Squats
2 sets of 5 @ (275) 82.5 % 3 sets of 5 (295) 87.5%
[youtube]riD1RJWEyTI[/youtube]
SLDL
2 x 6 @ (250) 82.5% 3 x 5 @ (275) 87.5%
Hack Squat
1x8 @ 335, 1x6 @ 355
Glute Bridge off bench using barbell
1x10 @ 135, 1x8 @ 185
Walking lunges
1x10 @ 185, 1x6 @ 205
Calves 5 sets
Back and Bi's Hyper training
Speed work
Deads 5x3 @ 340 (75%)
[youtube]6Rg5j21kOVM[/youtube]
Supported T bar rows wide grip
6x30 @ 95 (70%)
Wide nutral grip pulldowns 2x12, 10
Reverse grip pulldowns 2x10, 8,4,2 RP
1 arm DB rows 3x12-8
top set 130
Seated duel handle low row 2x12
Standing straight arm pulldown 2x15 10,5,3 RP
***Hanging stretch
DB shrugs 3x12-8
Top set 130's x 8
Seated supinated DB curl 3x12-8
45's
Machine Preacher 2x12-15
Standing barbell occluded 3xAMAP 12-8
Update and Upper body power week 3
Missed a few days of logging I headed to watch my first show of the year the Northern Kentucky. It was a good show with a ton of competitors and it always gives me a little extra motivation and a constant reminder to never stop pushing! I wont bore yall with the workouts over the weekend but every thing is still progressing extremely well. Strength has really increased with the new diet which has my fats a lot higher than they every have been before and I can basically tell a difference in the gym with them on a daily basis. That along with changing my training style to a power/hyper approach has really increased my strength in the gym drastically! Weight is still hovering between 190-192 depending on the day.
Here is a little recap of a Leg workout I had over the weekend at the University of Kentucky
[youtube]v1ej1ToWGYA[/youtube]
[B]Current Macros[/B]
Protein: 380
Carbs: 415
Fats: 115
[B]Upper body power week 3[/B]
Flat Bench (First time doing this since Nov it felt good!)
5x5-3 Top set 255x3 (2 sets)
Pendelay Row (This was a new exercise as well, first time trying it)
5x5 Top sets 225x5, 245x3
Seated cable fly upper chest focus
2 sets x 10
Pullups 3x5 5 sec hold at top and bottom
Cg bench
225x6
235x5
Incline t bar cg row
2 sets
***Lat and chest stretch
Military press chest to full lockout for 2 sec
135x8
145x6 2 sets
150x5 push press on last rep
Arms 8 sets total
Pull and push hyper workouts
Had a great workout yesterday, I am really starting to feel such a difference in my deadlifts not only in strenght but also the stength in form though the movement.
Deads 3x1 @ 385 (85%)
Speed work 3x3 @ 320
[youtube]D_tIosdBOec[/youtube]
Rg pulldowns
175x10
190x8
190x6,3,3,2
BB Row
185x12
205x10
225x9,4,2
Machine high row ss machine shrug
2 sets 10-15 each
Croc rows ss straight arm pulldown
2 sets 10 each
DB shrugs 2 sets
7 sets of Biceps