Day 7: August 22, 2016
Notes From Matt
Really really happy with where things are at. Dallas is sitting at 299 right now and everything is in a great spot. I am very thankful that this is now our third prep together and it seems with every prep we continue to improve upon all aspects of our friendship, communication, coach/athlete relationship and it correlates to his look on stage.
Diet is the exact same today as well as cardio from yesterday.
Be sure to following along today on IG and Snapchat as we document the training day!
dallasmccarver and mattjansen8
Aug 22 Diet
Meal 2 – Post training
Training – Chest
***We typically do not pyramid up in weight for our working sets, we find a weight to start working sets at and then complete the sets at that weight until form starts to breakdown or we are no longer getting a peak contraction, unless listed otherwise.
30 Degree DB Press
Phase 1: Heavy Straight sets working up to a top set and maintaining weight for 3 total sets.
Incline Cable Fly Variation
Smith Machine Vertical BH presses
3 sets like this
Plate Loaded Flat Press (Nautilus)
7 Full Reps
Decline Chest Fly/Press
As you are going through the eccentric really focus on a slow tempo and opening up your chest cavity. If you are viewing this movement from the back it should look like a triangle range of motion opening up at the bottom and slightly supinating your hands INTO a peak contraction touching DB’s together at the top.
3-4 sets going off feel using a lighter weight as joints are compromised here you do not need to go extremely heavy.