B3D1 Squat

February 27, 2025

B3D1 Squat 

SSB Box Squat 227k x 3r - good enough. Still in the right range. 

GHR BW x 3 x 8r - keeping some in the tank. It's been awhile since I've touched these. 

DB Shrug 90e x 3 x 20r

WG Pulldowns 82.5k x 3 x 12r

Rope Hammer Curls 55 x 3 x 10r

Jason Steeves on Instagram: "February 27, 2025 B3D1 Squat SSB Box Squat 227k x 3r - good enough. Still in the right range. GHR BW x 3 x 8r - keeping some in the tank. It's been awhile since I've touched these. DB Shrug 90e x 3 x 20r WG Pulldowns 82.5k x 3 x 12r Rope Hammer Curls 55 x 3 x 10r" instagram.com

B2D4 Press

February 24, 2025

B2D4 Press. Need a lot more work to getting the bar over my centreline for pressing. A lot! Got better with my second set at 60k. 

Shaf Shoulder

Z Press 70k x 4, 60k x 2 x 5r

Dip BW (265) x 3 x 8r

Inverted Row x 2 x 8r - get da belly moving

Cable Face Pulls w/Spud 30 x 3 x 20r

EZ Skull-crushers 45k x 10/10/8

Jason Steeves on Instagram: "February 24, 2025 B2D4 Press. Need a lot more work to getting the bar over my centreline for pressing. A lot! Got better with my second set at 60k. Shaf Shoulder Z Press 70k x 4, 60k x 2 x 5r Dip BW (265) x 3 x 8r Inverted Row x 2 x 8r - get da belly moving Cable Face Pulls w/Spud 30 x 3 x 20r EZ Skull-crushers 45k x 10/10/8" instagram.com

B2D3 Dead’s

February 22, 2025

B2D3. Still have a cold or something. Gas tank is nil. Plus attended a funeral (virtually) prior to the session. Tough to get zazz. Haven't touched the split squats since last July so I don't want to push it too hard today. 

Deadlift 405 x 3 x 6r

SSB Bulgarian Split Squat 65k x 2 x 8r

CS T-bar Shrug 125 x 3 x 10r - worked the scaps better after the first set. Thinking too much about my traps initially 

Standing Cable Pullovers 70 x 10/7.5 - good nuff

EZ Curl 45k x 10/8/8

 

Jason Steeves on Instagram: "February 22, 2025 B2D3. Still have a cold or something. Gas tank is nil. Plus attended a funeral (virtually) prior to the session. Tough to get zazz. Haven't touched the split squats since last July so I don't want to push it too hard today. Deadlift 405 x 3 x 6r SSB Bulgarian Split Squat 65k x 2 x 8r CS T-bar Shrug 125 x 3 x 10r - worked the scaps better after the first set. Thinking too much about my traps initially Standing Cable Pullovers 70 x 10/7.5 - good nuff EZ Curl 45k x 10/8/8" instagram.com

B1D2 Bench

February 20, 2025

B1D2. Not great work but I've got some kind of cold. Effort was there at least. Tried a shoulder prehab/rehab protocol that actually left me feeling great and without niggles. 

Shaf Shoulder Protocol 

CG Bench 105.5k x 10/9/7

CS T-bar Row 80 x 3 x 10r

Cross Body Cable Lateral w/cuff 20e x 15/15/10

Spud Strap Cable Extension 50 x 12/10/10

Elliptical x 15:00/184 cal

Jason Steeves on Instagram: "February 20, 2025 B1D2. Not great work but I've got some kind of cold. Effort was there at least. Tried a shoulder prehab/rehab protocol that actually left me feeling great and without niggles. Shaf Shoulder Protocol CG Bench 105.5k x 10/9/7 CS T-bar Row 80 x 3 x 10r Cross Body Cable Lateral w/cuff 20e x 15/15/10 Spud Strap Cable Extension 50 x 12/10/10 Elliptical x 15:00/184 cal" instagram.com

B1D1 Squats - Catch up

February 18, 2025

B1D1. Doing a ASS cycle or two. In a funk the last 1.5 weeks. Maybe fried my cns with that ISO pull last Saturday the 8th. Testing the waters and getting back. Haven't done belt squats since October. Also sweating more than usual. Also gave up a pint on Saturday.

Belt Squat 190 x 3 x 8r

SSB GM 105.5k x 3 x 10r

DB Shrug 90e x 3 x 20r

Go see the pyramids of Khufu. I'll do the following exercises tomorrow.

Today: February 19, 2025

Neutral Med Pulldown 80k x 12/12/10

Rope Cable Hammer Curl 50 x 3 x 12r

Hanging Knee Raise - N/A

B1D1 Squat

February 18, 2025

B1D1. Doing a ASS cycle or two. In a funk the last 1.5 weeks. Maybe fried my cns with that ISO pull last Saturday the 8th. Testing the waters and getting back. Haven't done belt squats since October. Also sweating more than usual.  Also gave up a pint on Saturday. 

Belt Squat 190 x 3 x 8r

SSB GM 105.5k x 3 x 10r

DB Shrug 90e x 3 x 20r

Go see the pyramids of Khufu. I'll do the following exercises tomorrow. 

Neutral Med Pulldown 90k x 

DB Hammer Curl 35e x 

Hanging Knee Raise

Jason Steeves on Instagram: "February 18, 2025 B1D1. Doing a ASS cycle or two. In a funk the last 1.5 weeks. Maybe fried my cns with that ISO pull last Saturday the 8th. Testing the waters and getting back. Haven't done belt squats since October. Also sweating more than usual. Also gave up a pint on Saturday. Belt Squat 190 x 3 x 8r SSB GM 105.5k x 3 x 10r DB Shrug 90e x 3 x 20r Go see the pyramids of Khufu. I'll do the following exercises tomorrow. Neutral Med Pulldown 90k x DB Hammer Curl 35e x Hanging Knee Raise" instagram.com

W2 Bench

February 8, 2025

Week 2. Session at TSE.

Standing Speed Press 150 x 5 x 3r

Larsen Bench Press 120k x 3 x 3r

Low Incline DB Press (2-3 x 8-10r) 95e x 10/10/5

Dip (2-3 x 8-10r) BW x 3 x 8r

W2 Squat & Dead’s

February 7, 2025

Week 2 catch-up. Planning on doing tomorrow's session at the Strength Edge before I go to the "Novice Night". This will be my second year of hosting a grip/hand strength section. Various coaches and athletes helping introduce folks to different aspects of strength and athletic training. All ages, levels of experience, etc. welcome. 6:00 to 9:00. 

SSB Box Squat 201.5k x 3 x 3r

Deadlift 465 x 3 x 3r

WG Flat Pulldowns 80k (3-5 x 8-12r) x 3 x 12r

CS T-Bar Row (2-3 x 10-12r) 90 x 10, 80 x 10 - went back to the vid and decided to drop some weight. This t-bar is deceiving with the weight so far out front. 

Jason Steeves on Instagram: "February 7, 2025 Week 2 catch-up. Planning on doing tomorrow's session at the Strength Edge before I go to the "Novice Night". This will be my second year of hosting a grip/hand strength section. Various coaches and athletes helping introduce folks to different aspects of strength and athletic training. All ages, levels of experience, etc. welcome. 6:00 to 9:00. SSB Box Squat 201.5k x 3 x 3r Deadlift 465 x 3 x 3r WG Flat Pulldowns 80k (3-5 x 8-12r) x 3 x 12r CS T-Bar Row (2-3 x 10-12r) 90 x 10, 80 x 10 - went back to the vid and decided to drop some weight. This t-bar is deceiving with the weight so far out front." instagram.com

W2 Press

February 5, 2025

Week 2. Been thinking that after next week I may go back to my regular type programming. I'll incorporate a couple of things from this one though. Also thinking the switch to neutral grip overhead pressing might be in my future for awhile. 

AD Press 86.5k x 3 x 3r

CG Barbell Bench (3 x 5-8r) 115.5k x 5/5/6

Cable Press-downs (2-3 x 8-10r) 100 x 2 x 8r

Cable Overhead Ext(2-3 x 10-12r) 65 x 3 x 12r

Dead Hang 269 x 2 x 1:00

Jason Steeves on Instagram: "February 5, 2025 Week 2. Been thinking that after next week I may go back to my regular type programming. I'll incorporate a couple of things from this one though. Also thinking the switch to neutral grip overhead pressing might be in my future for awhile. AD Press 86.5k x 3 x 3r CG Barbell Bench (3 x 5-8r) 115.5k x 5/5/6 Cable Press-downs (2-3 x 8-10r) 100 x 2 x 8r Cable Overhead Ext(2-3 x 10-12r) 65 x 3 x 12r Dead Hang 269 x 2 x 1:00" instagram.com

W1 Bench

February 1, 2025

Week 1. Used the Swiss bar for the pressing to help not aggravate my shoulder. Also working with more control on the dumbbell pressing. 

Swiss Bar AD Speed Press 67.5k x 5 x 3r

Larsen Bench Press 105.5k x 3 x 5r

Low Incline DB Press (2-3 x 8-10r) 95e x 10/9/8

Dip (2-3 x 8-10r) 292#(267+25) x 2 x 8r

Club & Mace Futzing

Jason Steeves on Instagram: "February 1, 2025 Week 1. Used the Swiss bar for the pressing to help not aggravate my shoulder. Also working with more control on the dumbbell pressing. Swiss Bar AD Speed Press 67.5k x 5 x 3r Larsen Bench Press 105.5k x 3 x 5r Low Incline DB Press (2-3 x 8-10r) 95e x 10/9/8 Dip (2-3 x 8-10r) 292#(267+25) x 2 x 8r Club & Mace Futzing" instagram.com