Matt Jansen's 2011 contest prep

[mattjansen]

Start of week 2

Week 2: Intensification 10's wave

Bench
135x5
155x5
165x10 (3 sets)

CG pull ups
bw + 25 x 4 @ 9
bw + 20 x 4 @ 8/8.5/9 (3 sets)

DB bench paused
100x4 @ 9
95x4 @ 8.5/8.5/9
*Last week I did DB floor press and was planning on doing that again today but did not have someone to hand me the DB's so i went with paused DB bench, really could have gone for 105's here but they go straight from 100 to 110.

Barbell Fat Grip curl
80x6
70x6 (4 sets)

GPP
10 min jump rope

[Reid456]

What does the @ 9, @8.5, etc. mean?

[impakt1]

What does the @ 9, @8.5, etc. mean?

http://my.clevelandclinic.org/heart/...rcise/rpe.aspx

[DannyQuach]

Start of week 2

Week 2: Intensification 10's wave

Bench
135x5
155x5
165x10 (3 sets)

CG pull ups
bw + 25 x 4 @ 9
bw + 20 x 4 @ 8/8.5/9 (3 sets)

DB bench paused
100x4 @ 9
95x4 @ 8.5/8.5/9
*Last week I did DB floor press and was planning on doing that again today but did not have someone to hand me the DB's so i went with paused DB bench, really could have gone for 105's here but they go straight from 100 to 110.

Barbell Fat Grip curl
80x6
70x6 (4 sets)

GPP
10 min jump rope

hmm i'm likin the looks of this program bud.

[djkenny]

bro we will be together soon. maybe you can help me with my volume problem

[mattjansen]

Last two lifts

Friday Upper Body Accessory Day

1a) Barbell Shrugs
185x15/15/12/12

1b) Seated Face pulls
55x12
65x12 (3 sets)

2a) Lateral Raise
25x12 (4 sets)

2b) Lying DB skulls/cg press
25x10+10 (4 sets)

3) band pull aparts
mini x 15 (3 sets)

4) occluded Tricep
w/ rope 25 x 15 (2 sets)
straight bar 40 x 15 (2 sets)

GPP
DB snatches
35lb x 10 +10 starting on the minute x 5 min

Saturday Wave 10 Realization Week

Squats
160x5
185x5
200x10 (3 sets)

Deficit dead lift
315x4 @ 9
300x4 (4 sets)

Lying Ham curl
100x12/10/10

SS

Standing calf raise
160 x 15/13/12

Sled sprints
55lbs x 8 x 20 yards

Ab rollouts
3x12

Seated Hammer curl
75x8 (3 sets)


I know that the squat looks light, and it felt light today which is good it will set me up well for next week. Chads original progam has you taking the last set to failure but I am only taking the last set of week 3 to failure which will be next week. This new rep max will be my new max number heading into the 8's wave. Plus I hoping by saving a little gas and only repping out week 3's set it will set me up well for my accessory work which I am working more towards the 9 range on my RPE right now

I am also trying to increase the frequency on my bicep training. There is some pretty good research I have read about training biceps following legs so I am trying this out and seeing what happens. I am hitting 3-4 sets of biceps in the 6-10 rep range 4x a week.

[JMCandelario]

Let us know how the bicep routine works out.

Been trying to bring mine up as well.

[jpfaherty]

I am also trying to increase the frequency on my bicep training. There is some pretty good research I have read about training biceps following legs so I am trying this out and seeing what happens. I am hitting 3-4 sets of biceps in the 6-10 rep range 4x a week.

VERY curious to see how this works out for you as my biceps suck balls lol. Will be watching closely

[Frankdaddy]

Yea my legs grew by building up frequency, maybe my arms will next offseason. Hopefully I keep 98% of my strength so I dont have to focus on re-building it the next 2 years offseason and can train my arms 4x a week lol. I really can tell I put so much focus on everything but my arms, and that needs to change after this season!

[mattjansen]

Let us know how the bicep routine works out.

Been trying to bring mine up as well.

VERY curious to see how this works out for you as my biceps suck balls lol. Will be watching closely

Yea my legs grew by building up frequency, maybe my arms will next offseason. Hopefully I keep 98% of my strength so I dont have to focus on re-building it the next 2 years offseason and can train my arms 4x a week lol. I really can tell I put so much focus on everything but my arms, and that needs to change after this season!

Ill keep you updated but much like you Brandon I have seen great results from lowering the overall volume per say but increasing the frequency. I am bringing that thought process into this and I will see the result, it adds maybe 5 min to the end of my workout so its definitely worth my time!

[mattjansen]

OHP
1x5 @ 75
1x5 @ 90
3x10 @ 95

DB Dead Stop Row
110x4 no strap
110x6 Strap
100x6 (3 sets)

2 count pause bench
200x4 @ 9
190x4 (5 sets)

Dips
bw x 15/14/13

Hammer DB curls
35x10 (3 sets)

GPP
35x10 ea (5-1 min rounds)
DB snatches really enjoying these as off late, speed is increasing as well through my technique improving I have shaved about 6-8 seconds off a cycle of these.

[NaturalPursuit]

JUST discovered this gem of a log! AMAZING! Will def be coming back in! Keep it up!

[mattjansen]

10's Wave Intensification Week 2

Dead Lift
200x5
225x5
245x10 (3 sets)

3 count pause squat
255x4 (Did not do this pre injury so I am sure I could have done more previously but since this in a new exercise this was a PR on this variation)
245x4 (4 sets)


GHR
bw x 10 (2 sets)
bw + 15 x 10

Standing cable crunch
75x10
85x10 (2 sets)

Occuled Leg ext
85x15/10/10/10

[mattjansen]

10's Wave Realization Week 3

The goal of this week is to take my last set to failure or as close to as possible. I learned a few things today I need a few more warm ups then what is given in the program even if they are lighter singles i just need a bit more before the one rep out set. Live and you learn pressing is a weekness for me and I will continue to work on it. I did come back and hit an off season PR on DB press though with 1 in the tank.

My starting max was 270 and this runs off of 90% = 245. After today it is not at 260 for my 90% so I cant complain. I was shooting for 15-16 and stopped at 13 so I came up a few short of my goal.

Bench
125x5
145x3
170x1
185x13

Happy with form overall but just not enough warm ups imo, next time!

CG pull ups
bw + 27.5 x 4 @ 9
bw + 22.5 x 4 (3 sets)

DB bench
105's x 4 @ 9
95 x 4 (4 sets)

Barbell curl with fat grips
85x6
75x6 (3 sets)

[mattjansen]

10's Wave Realization Week 3

Last time I did a high rep set of squats was 225 during prep about mid way through at that time I hit 225x20 I remember wanting to do that because during the first year I prepped around the same point in prep I was only able to get 225x6 so that at the time was a big win for me. I watched that video before todays workout for a little motivation!

Squats
150x5
175x3
205x3
220x30


Defict Dead lifts
320x4 PR
305x4 (2 sets)

Lying ham curl
105x10 (3 sets)

Prowler sprints
40lbs x 20 yards x 10

Hammer preacher
80x8 (2 sets)

Occluded DB curl
20x15 (4 sets)

Really happy with how today went, going through my old youtube videos was a positive and negative for me I was a bit discouraged seeing how strong I was before my injury and wanting to get back to that but at the same time it motivated me through today

[Reid456]

A set of 30 of anything is always a grueling set. A set of 30 squats is even worse! Great workout!

[devinh]

You are well on your way to being stronger than before. You'll laugh at that 410 squat in just a few short months.

[Bmarchio]

220x30 WTF you been eating??

[mattjansen]

220x30 WTF you been eating??

concrete lmao (insert inside joke here haha)

[Bnizzle163]

That squat vid... isthisreallife??? That's just plain insane. It was funny because it seemed like they started to get easier at like rep 15, until about 25 lol. Awesome work.

[mattjansen]

That squat vid... isthisreallife??? That's just plain insane. It was funny because it seemed like they started to get easier at like rep 15, until about 25 lol. Awesome work.

I completely agree with you, that is the only beef I have with this program I need to take it upon myself to do my warm up sets than prescribed, I go through a dynamic warm up then complete the lifts as written but its just not enough, the first 5 reps and the last 5 were definitely the hardest.

A set of 30 of anything is always a grueling set. A set of 30 squats is even worse! Great workout!

Thanks man, I dont think much can top a set of high rep squats I had to sit down and gather myself for quite a while haha

You are well on your way to being stronger than before. You'll laugh at that 410 squat in just a few short months.

Thats the plan Dev! I spent a good 30 minutes watching old videos of my lifts and although at first I was bummed to see where I was I think it will really help in the long run!

[jpfaherty]

DUDE. That video. mind=blown.

[mattjansen]

Great workout today, today was my first day following my internship I got a great nights sleep and had a lot of energy amazing what a few extra hours of sleep will do and no stress

OHP
70x5
90x3
100x1
105x15 (AMAP)

DB Dead stop row
115x5 @ 9
105x5 (4 sets)

3 count pause Bench
210x4 @ 9-9.5 PR
195x4 (3 sets)

Dips
3x15

Hammer curls
40x8 (3 sets)

Nutrition: I have been all over the place with nutrition lately, still sticking to my macros but have been having some health issues all semester now so we have been trying to work around them. Having a lot of food sensativity issues and digestion problems as well as sleep issues. I think a lot of this will work itself out but I was under an extreme amount of daily pressure/stress with my internship on top of little sleep and long work hours and I think my body just headed south on me. I am heading home today to do my final exit interview with the exercise science program I have one spanish class to take this summer than I will be finished! I am also heading to the doctor this week to get some blood work done and get this all figured out so I can be normal again. Carbs sources have been extremely limited for the past month coming just from brown rice and green veggies due to a yeast infection that I have also been battling, (yeah im a little messed up at the moment)

As of now I just got a protein bump to further help with recovery, carbs and fat were lowered a bit we are coasting more now on maintence levels, I actually lost about a lb on these last week but If anything this process has allowed me to have a healthier relationship and not be so food focused coming off a show. When you can only eat brown rice and veggies you kinda lose the desire to eat as much lol

80/350/230 Chilling here for now.

[jpfaherty]

Sorry to hear about your health man! You're still smashing the iron hard so that's a plus. I had a ton of health issues back in december so I know where you're coming from. Hopefully the doc can get you figured out! You need to be able to experience FUN CARBS! lol

[Frankdaddy]

GOodjob on the lifting. Maybe being in such a low state of bodyfat affected you for being lean so long. I know you have put one some bodyfat, but you stayed really close to stage lean for a while post show. Sadly you could not help it because you were obviously eating and increasing food constantly before gaining much at all. Can be a sad moment I guess lol

[mattjansen]

Wave 10 Realization Week 3

I used yesterday as a measuring stick on my dead lifts, May 2 of last year I was running shieko 37 and one day following my dead lifts I decided to do one set of 315xamap to see where I was at and I hit 18 but I also bounced these reps instead of stopping and resetting. Yesterday I my program was to do a set of 270xamap. The gym in kentucky has weird plates so the 45's are actually the size of 35's so these sets were lowere to the ground and I also did not bounce the reps but only got 16 So i still have some ground to cover!



Yesterdays workout

Dead lifts
185x5
215x3
250x1
270x1
270x16


3 count pause squat
260x4 @ 9 Loving the progression on these as of late!
250x4 (2 sets)

Myo Leg curl
100x10/3/3/3

Occluded leg ext
15/12/12/12

Sled pulls
5x40 yard pulls.

Thank you all for the support, I will be heading to the doc in the am for testing and blood work to get this resovled. Thankfully just a few days after my internship has ended I am already feeling better in some aspects. The stress and all the surrounded what I just went through was tough on me thats for sure, ill keep all my brothers on here updated!

[Bnizzle163]

Sorry to hear about the health issues, dude. It's amazing how much mental and physical stress can take a toll on the body. I hope things start looking up for you bud.

[nads786]

LOL@ you making sure your belt was tight enough before the workout set, good work in here!

[mattjansen]

Wave 10 Week 4 Deload week.

For someone that used to hate the thought of frequent deloads and often not even considering one until I was deep in the hole I am looking forard to this monthly deload process. I am taking my highest weight for each lift during this week and using it as speed work. Here is how today went

Bench
100x5
125x5
146x3 (6 sets)

CG pullups
bw + 20 x 4
bw + 10 x 4 (2 sets)

DB pause bench
95x4
85x4 (2 sets)

Fat Grip curl
70x8 (3 sets)

Occleded DB curl
20'sx15 (4 sets)

[mattjansen]

Week 4 Upper Accessory Work

1a) Lat pull downs 1/3/3 tempo
120x10 (3 sets)

1b) Shrugs 3 sec holds
185x10 (3 sets)

2a) Seated Face pulls
70x10 1/3/3/ tempo (3 sets)

2b) Lateral Raises
25x10 3 sec holds at top (3 sets)

3) French Press
70x10 (3 sets)

Battle Ropes 30/30 5 rounds