Matt Jansen's 2011 contest prep

[mattjansen]

Bench
1x5 @ 150
2x4 @ 180
2x3 @ 210
5x3 @ 225

Squat
1x5 @ 210
2x5 @ 250
5x5 @ 290 (felt awesome!)

Bench
1x5 @ 150
1x5 @ 180
4x4 @ 210

DB fly
5x10 @ 45 (these were surprisingly a bit challenging)

Goodmornings
5x5 @ 225 smoked

Lateral raises
3x12 @ 35's

Occluded leg press: 5pps
15,12,12,12

DONE

[mattjansen]

Deads pausing at the knee then lockout
1x3 @ 210
2x3 @ 255
2x3 @ 295
4x3 @ 315

Incline Db press
95's x 6 (2 sets)
90's x 6 (2 sets)
* didn't want these to be close to failure

CG bench
205x5 5 sets

Rack deads (little higher than mid shin)
1x4 @ 230
1x4 @ 275
2x4 @ 315
4x3 @ 355

Barbell lunges
185x5 (5 sets)

Weighted decline sit ups
3x10

Upper accessory work
RG pulldown
175x8
190x6
145x8,3,3

Seated row
205x8
190x8 (2 sets)

Barbell curl superset with skull crushers
3x8

Wanted to add in just a bit of hypertrophy work for back and arms, although this program is extensive I don't want to neglect the progress I have made on some lagging bodyparts this offseason. The workout from start to finish took 2 hours which I was happy about considering what was done!

[mattjansen]

Bench
1x5 - 150
1x5 - 180
1x4 - 210
2x3 - 225
2x2 - 240
2x3 - 225
1x4 - 210
1x5 - 180
1x8 - 150

Flys
5x10 @ 45

Squats
1x5 - 210
2x4 - 250
2x3 - 290
5x3 - 315

Lying leg curls
5x10 @ 145

Hack squat
3x10 @ 325

occluded leg ext
4 sets to failure

[mattjansen]

Neutral grip pulldown (single arm)*
55x12*
70x10
85x8,7

Db row
125x8
140x8 (2 sets)

T bar incline row
2plates (3 sets x 10, RP on last set)

Db military *press
80x5 (2 sets)*
85x5 (2 sets)*

Single arm lateral raise
40x12
45x10

Db lateral raises
35's x12
30's x12,4,3,3 RP

Hammer curl*
45'sx8-10 3 sets*

Db skulls*
35's 7,3,3,2

[adamrochester]

found it man ! solid log looking thick as a mofo to will be following !

are you doing your own prep or ?

[mattjansen]

found it man ! solid log looking thick as a mofo to will be following !

are you doing your own prep or ?

Thanks brotha! Im working with Jason Theobald "scooby snacks" of natty nutrition! when are you starting your prep?

[mattjansen]

Im going to give a in depth prep update tomorrow but lets just say it has begun! Here are a few of my last set of off season pics for this year.


Sheiko 29 week 2, day 1

Low Bar Squat
1x5 - 210
1x4 - 250
2x3 - 290
5x2 - 335

Bench
1x5 - 150
1x4 - 180
2x3 - 210
5x3 - 240 I can tell my bench is getting stronger because this was getting really easy

Fly
5x10 - 45's

Incline Db press
5x10 - 60's

Front Squat
2x3 - 185
2x3 - 230
4x2 - 250 these were a bit challenging!

Good morning
5x5 @ 225

Occluded leg press *pumped about these I was able to surpass all of my reps from last week.
5ppsx 20,15,15,12

[adamrochester]

nice man does he have a body space ?

in june i think comp is in october your self ?

[mattjansen]

Last week marked the 24 week out mark from my first show of the year the NPC Natural Nothern USA's so im not going to say that I am in full prep mode yet but I have started making strides towards my goals of most importantly just coming in better than I did last year in all aspects of my physique. Jason dropped my cals this week from 4500 to 3800 but in no means am I suffering lol. Yesterday was the deadlift dominant day of sheiko and my buddies and I absolutely killed it.

Deadlifts (pause then lockout)
1x3 - 210
1x3 - 255
2x3 - 295
4x2 - 315

Bench (easy day)
1x6 - 150
2x6 - 180
4x6 - 195 ***superset these with lateral raises

Cable fly
5x10 ***superset with RG pulldown

Deadlift
1x4 - 230
1x4 - 275
2x4 - 315
4x4 - 335

Lunges
5x5 - 205

incline DB row 3x8 @ 70's

Superset
Db curls 4x6 50's
seated overhead ext 4x6 110

[mattjansen]

Squat
1x5 - 210
1x4 - 250
2x3 - 290
5x2 - 335

Bench
1x5 - 150
1x4 - 180
2x3 - 210
2x2 - 240
1x3 - 225
1x5 - 195
1x7 - 165

Fly
3x10 @ 50's

Incline machine press
3x10

Squat
2x4 - 250
4x4 - 290

Good mornings
5x5 worked up to 255 on my last 3 sets

Hack squat
2pps + 25 x 10
3pps x 10
3ppx + 25 x 8 (saving it a bit)
3pps x 20+

Occluded leg curls

[mattjansen]

HS Pull over*
180x6
200x6
170x8*
140x8,3,2

HS low row*
2pps+25 x 8*
3pps x 6*
Single arm 2pps x 10

Seated row*
210x8
240x8
170x15

HS Lat pulldown
2pps x 10 (2 sets)*
***slow tempo, everything felt great!**

Db press
80x5*
85x5 (2 sets)*
65x10*

DB skulls/hammer curls*
35's/50's x 8 (2 sets)*

cable lateral*
2 sets

[mattjansen]

Been MIA for a minute, I wanted to focus on finishing finals strong and I also had a bad stomach virus last week which also gave me no desire to be on the computer. Finish my last final this moring and am looking forward to a summer of prep and training! Im on my last week of sheiko 29, today was day too and to my surpise my strength really hasnt suffered from not being able to eat for 3 days last week when I was sick. I have also added two additional days to sheiko in order to make sure that I am getting adiquate work on my back, shoulders, biceps and calves as well. After originally trying to fit these in on Sheiko days and workouts running 2+ hours I decided to just go to a 5 day split having one power day and one hypertrophy day. Today went really well even hit an additional PR!

Bench
1x5 - 150
1x4 - 180
2x3 - 210
2x3 - 240
3x2 - 255 (getting really easy, looking forward to increasing it next week!)

Deads
1x3 - 225
1x3 - 265
2x3 - 315
2x3 - 350
3x2 - 375
3x2 - 350

315x15 video


Bench
1x5 - 150
1x5 - 180
4x5 - 210

Cable Flys
5x10

2 sets of each of the following tricep exercises:
CG Bench
skull crushers
RG cable ext

[ehlisl]

Glad you kicked the bugs ass and are back at it! Great work, looks like you got the high rep itch too Great work!!

[mattjansen]

Well although Jason Theobald and I officially started dieting a few weeks ago, this is going to be my first official entry In my contest prep log. Last few weeks have been kind of crazy with finishing up school and finals, getting sick as well as heading up to Kentucky to see my girlfriend graduate from the University of Kentucky. Everything started out really good, I noticed some good changes in just the first week of slowly pulling down calories which was mainly just the bloat I had in my stomach from the amount of food I was eating but I also noticed my performance in the gym was a little better and I didn't feel so sluggish. I hit a minor bump in the road when I had the stomach Virus in week two which ended up making me lose 10 lbs in three days so after that Jason just kept me where I was at for the last two weeks in order to regain strength and put back some of the size through water/dehydration that I had lost. Which brings me to this week and now its time to get down to business! My goal main goal for this prep is that I just want to beat my biggest competitor in myself. I cant control the judging or who else shows up but I can control how I show up and that is what I plan to do. I feel that I brought a good level of conditioning to my last show especially since it was my first but I really want to come in better all around this year!I am also looking forward to just being able all the challenges of prep this time around. Im looking forward to the challenge of being hungry and still enjoying life. I will admit that last year this was the part of prep that I struggled with the most and did not always handle it the best. I am a competitor and when it comes to the gym I love to train and was always able to give it my all, but other areas of my life suffered and I am going to try my hardest to not let that happen this time around. I love everything about this sport and I want others to see that this time around because the way I look at it is that if am am making those around me miserable because of me prepping than I shouldn't be doing it. I am more or less dieting down towards a time frame of shows that I am looking at doing one being the NPC Northern naturals in Ohio as well as a few OCB shows across the southeast.

21 weeks out

Weight: 191.2

Macros:
P-358
C-314
F-85
Kcal-3523

Off Days
P-355
C-275
F-85
Kcal-3356

Cardio:
2 days of LISS
2 days of HIIT: 12 intervals

Training: Running shieko 30 right now just completed Week 1, Day 2. Also added in two upper body days one being a Power day for Back, shoulders, Biceps and Calves as well as a hypertrophy day.

I will post pics this weekend. That's all for now

IM READY TO KILL THIS PREP!!!

[mattjansen]

Deads
1x4- 220
2x4- 264
2x3- 315
5x3- 355

Bench
1x5 - 160
1x5 - 190
2x4 - 220
2x3 - 235
2x2 - 255
2x1 - 275
2x3 - 235
1x4 - 220
1x6 - 205
1x8 - 190
1x10 175
1x12 160

Inline DB
2x4 - 100's (used more as a heavy strech and squeeze)

Fly
4x4 - 70's

Rack Pulls (2 in below Knee)
1x5 - 265
2x4 - 315
3x3 - 355
4x2 - 395

Lunges
5x5 - 205

Abs
3x10

This was an absolute killer my hands are still hurting 14 hours later Felt really strong throughout he entire workout!

5-10-11
HIIT today - 12 intervals on a spin bike!

[mattjansen]

Weight: 190.8 (this was a good sign I usually wake up a little higher the day after a day off of training)

Cardio: 15 min walking 3.5 speed. 12 Incline....10 min on spin bike

I might have to abandon by vibrams for cardio my feet just keep getting really sore, thats why i switched and finished up today on the spin bike.

Sheiko 30 day 3 tonight...getting my mind right

[mattjansen]

Sheiko 30 week 1, day 3. Finished week 1!
Squats
1x5 - 225
2x4 - 260
2x3 - 300
6x3 - 345

Bench
1x5 - 160
2x4 - 190
2x3 - 220
6x2 - 6x2

Dips
5x6 + 75 lbs

Squats
1x5 - 215
2x5 - 260
4x4 - 300

Leg ext superset with french press
130x10 / 80x10 (5 sets)

Hacks
3pps x 8
3pps + 25 x 8
325x 12

Ext
145x15 (2 sets)

[mattjansen]

Weight 190.4....going down

Barbell Row
225x8
225x7
205x10
185x15
Tried for a 2 sec squeeze on all reps felt really good for not doing this exercise in 2+ months

Lat pulldowns
160x10
175x10
190x6 superset with Rope pullovers x 6 (2 sets)

DB Row
100x12
125x10 (2 sets)

Seated cable row
175x12,3,3

Standing Barbell Press/SS Rear delt cable
115x8
135x8 (2 sets)

Barbell curls
95x10 (3 sets)

Seated DB curl
35x12 (2 sets)

Hammer curl
45x8
35x12

Everything is feeling really good. Strength is high and my energy is great in the gym. Pretty happy with no noticeable drop off being that we have pulled 800 cals

[ehlisl]

Always good to hear that there is no change in energy/strength with a drop in KCAL's! Great work Matt, can't wait to see you step on stage again!

[Bmarchio]

only a 800 cal drop? no big deal lol

[mattjansen]

Weight: 189.0

Taken this morning before first meal.

[Bmarchio]

legs are about to look sick in 16 weeks

[mattjansen]

legs are about to look sick in 16 weeks

Thanks brotha! Im hoping they are getting there before 16 but even if it takes that long ill still be happy!

[Bmarchio]

who’s the hottie in the tv?

[mattjansen]

Always good to hear that there is no change in energy/strength with a drop in KCAL's! Great work Matt, can't wait to see you step on stage again!

Thanks big man! I am really excited too, I just finished telling a friend last night that I feel like a kid waiting on Christmas, being that this is my second time I know what to expect as far as changes and seeing my body transform. So along with that this time I get to see improvements along with those changes which just makes me really pumped for these next 5 months!

[Bmarchio]

see the difference?

[mattjansen]

5/14/11

Weight: 190.4 (weight always seems to jump a tad following off days

After my weekend update I have some new diet changes, which for some reason even though that means that food is getting cut back it always brings some level of excitement...at least for now These changes mostly came through reductions of both fat a protein

Macros
P- 300
C-307
F-63

Yesterdays workout:

Squat:
1x5 - 215
2x4 - 260
2x3 - 300
2x2 - 345
3x1 - 390

Bench:
1x5 - 160
1x4 - 190
2x3 - 220
2x6 - 255

DB Fly:
60's x 10 (2 sets)

Pec Deck:
145 x 10 (3 sets)

DB floor press:
75's x 10 (2 sets)

Incline Db press:
75's x 10 (3 sets)

Squat:
1x5 - 215
1x4 - 260
2x3 - 300
4x2 - 345

Good morings:
5x5: 275
ss
machine french press 4x8

2 sets x 8 of the following: Hack squat, leg ext ss leg curl


Slightly visible veins in the traps 20 weeks out...ill take it

5/15/11

Weight: 189.0
*** first full day on new macros


Pendelay
185, 210, 230 x 5
205x 8

Pullover
1pps + 25 x 8
2pps x 8 (2 sets)

Cg pullover
160x8
190x7

Upright row
115x8

SA lateral raise row
45x8 2 sets

Hammer preacher 4 sets

Hammer donkey calf 5x6-8

25 min level 8-9 on the step mill

[CHRIS925]

That's what im talkin' bout Matt. Bout to bring some size gains to the stage! Time to buckle up and go for the ride Gonna look REAL good in a few weeks

[mattjansen]

That's what im talkin' bout Matt. Bout to bring some size gains to the stage! Time to buckle up and go for the ride Gonna look REAL good in a few weeks

Thanks brother! The trains just getting started I got a lot of work ahead of me but I cannot wait for the daily challenges that are on its way!

[mattjansen]

5/16/11

weight: 188.2

Sheiko 30 Week 2, day 2

Deads: (Pause at knee than lockout)
1x4 - 215
2x4 - 265
2x3 - 310
4x3 - 330

Bench:
1x5 - 160
1x5 - 190
2x4 - 220
2x3 - 235
2x2 - 260
2x3 - 235
2x5 - 220
1x7 - 190
1x9 - 160

DB Fly:
5x10 @ 60's

Deads:
1x4 - 220
1x4 - 260
2x3 - 310
5x3 - 355 Smoked

Walking BB lunges ss Machine curl
225x5 / 5x10-12

5/17/11

Weight: 187.8 I know its early but still i new low!

Off from training, HIIT later on this afternoon on tha bike!