Notes From Matt
Food is being slightly increased today which was a decision made based off of morning poisoning practice. We are 8 days out today and both Dallas and myself are very happy with where he is currently. Today we are training chest and it’s going to be direct and to the point. Energy levels are low so we need to get the biggest bang for our buck so to speak with exercise selection.
Be sure to following along today on IG and Snapchat as we document the training day!
@dallasmccarver and @mattjansen8
8-9 liters of water
Sea salting all meals / seasons fine
Hard posing rounds
Training – Chest and calves
Exercise 1 – Straight sets
Incline barbell press
Working up to 3 hard sets at the same weight within the 10-15 rep range
Exercise 2 – straight sets
DB floor press
This movement is something that Dallas and I keep in our rotation throughout the off season. This is a top end contraction emphasis movement. We come to a slight pause on the floor but you need to stay tight and not completely “de load” the weight.
3 working sets in the 10-12 rep range.
Exercise 3 – Straight sets
Cable 3 way fly
– incline emphasis
– flat emphasis
– decline emphasis
3×8-10 on all planes of motion
2-3 rounds based off feel.
Exercise 4 – Straight sets
Banded dips (band around upper traps and connected to base of dip machine)
3 sets emphasis on fully driving against band tension until mechanical breakdown occurs. Looking for full reps here.
Exercise 5 – Straight sets
Calves – 3 sets of standing and seated going through a full stretch and contraction on all reps. 30 rep goal on each set. Rest pause method used.