Notes From Matt
Be sure to following along today on IG and Snapchat as we document the training day!
dallasmccarver and mattjansen8
|Meal 1 – Pre Training Meal
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Big Noise + Total War
30g AminoMeal 2 – Post training
90g – Cream of Rice
73g –Isotope (Whey Protein)
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
2 Whole Eggs
350g – Raw Egg Whites cooked
3 Slices food for life bread
Training – Shoulders
***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.
Exercise 1: 2 Phases
Phase 1: Acclimation set OR Add set
This is the exact opposite of a drop set so we are going light to heavy here.
Pick 3 weights and aim to hit failure on your last, increase rep speed with each rep increase but still focus on peak contraction of the deltoid and not just slinging weight.
Phase 2 – Drop Set
In typical drop set manner picking 3 weights and going to failure reducing weight about 10% per drop.
2 Sets of each starting with two add sets then moving on to two drop sets
Exercise 2: Press Drop sets
Smith Machine Vertical BH presses
Behind the head presses on a fixed machine IE Smith machine is a personal favorite of Dallas and myself.
The keep here is to really control the eccentric portion of the movement and do not allow your elbows to break below parallel.
Here we will aim to do a top set of 10-12 reps drop + another 10-12
3 sets like this
Exercise 3: Superset
DB Upright row
Exercise 4: Rear Delt/Trap Triset
Aiming for 15 reps on each
***Using the hammer shrug as its a fixed angle both ways is going to allow you to hit different parts of the of the traps.
***The third movement of the Straight bar high pulls will also hit mid trap as well as rear delt
Exercise 5: Rest Pause set
1 True DC style rest pause set in higher rep range on reverse pec deck