W5 Dead’s

December 30, 2023

Week 5. Last session of the year. Still oogy but a bit better. Need to watch some videos or get some tutoring on shouldering the sandbag…

Deadlift 505 x 8 x 2r

Sandbag Chest 200 x 4 x 1r

2-3/8" DB Row 85.4e x 3 x 12r

Seated Incline DB Hammer Curl 45e x 2 x 8r

Jason Steeves on Instagram: "December 30, 2023 Week 5. Last session of the year. Still oogy but a bit better. Need to watch some videos or get some tutoring on shouldering the sandbag… Deadlift 505 x 8 x 2r Sandbag Chest 200 x 4 x 1r 2-3/8" DB Row 85.4e x 3 x 12r Seated Incline DB Hammer Curl 45e x 2 x 8r" instagram.com

W6D2 Press

December 28, 2023

W6D2. Still oogy but my press felt good and snappy at least. Moved to the angle handles for a change on the rows. 

Seated Speed Press 63k/139# x 10 x 3r

CG Bench  110.5k (2-3 x 5-8r) x 8/8/7

CS T-Bar Row (angle handles) 140 (5x5) x 5 x 5r

Incline Supported DB Laterals 25e x 3 x 12r

Jason Steeves on Instagram: "December 28, 2023 W6D2. Still oogy but my press felt good and snappy at least. Moved to the angle handles for a change on the rows. Seated Speed Press 63k/139# x 10 x 3r CG Bench 110.5k (2-3 x 5-8r) x 8/8/7 CS T-Bar Row (angle handles) 140 (5x5) x 5 x 5r Incline Supported DB Laterals 25e x 3 x 12r" instagram.com

W5 Squat

December 26, 2023

Week 5. Couldn't get motivated yesterday to do anything but sleeping the day away. Feeling a bit more like myself today. 

Took out a carabiner from my belt squat so I can work out more in the mid range of the 90' area without bottoming out. Not sure why I hadn't done it before. I may have lowered it for someone else and never moved it back. 

a) SSB Box Squat 187/201.5/217/234k(515#) x 2r

Paused Belt Squat 240 x 3 x 5r 

2h DB Row w/Flexion 75e x 5 x 8r

Nautilus Curl MYO 140 x 3 x 8r

December 26, 2023 Week 5. Couldn't get motivated yesterday to do anything but sleeping the day...

Jason Steeves on Instagram instagram.com

W6D1 Press

December 22, 2023

W6D1. Man those 140's are tough to stabilize! Really skinny handle that makes it tough to get a good grip. I think I can double or triple the 150's if I didn't expend energy on the 140's. 

Seated Press 78k/172# x 5 x 5r

DB Bench 130e x 6, 140e x 1/2, 150e x 1

Good enough for a headache day (which left as soon as the heavy dumbbells started moving). 

https://www.instagram.com/p/C1LVTjyLL7M/?igsh=NWp6NnBqbWVwYnkx

W4 Dead’s

December 20, 2023

Week 4

Deadlift 365 x 6 x 5r

GHR Back Raise +60 x 3 x 15r

2-3/8" DB Row 82e x 3 x 12r

Seated Incline DB Curl 45e x 3 x 8r

Jason Steeves on Instagram: "December 20, 2023 Week 4 Deadlift 365 x 6 x 5r GHR Back Raise +60 x 3 x 15r 2-3/8" DB Row 82e x 3 x 12r Seated Incline DB Curl 45e x 3 x 8r" instagram.com

Pinch

December 19, 2023

Pinch day. Sad looking back at few years ago when I was prepping for nationals and I was working with 30-40# more on my work sets halfway through that prep…

AA 2x5 Saxon 161/166/166/166/166 x 2r

AA 2x5 Saxon Holds 141 x 0:10, 146 x 0:08

DB Wrist Curl 50e x 2 x 20r

Rice Digs 3 x 30r

W5D2 Press

December 18, 2023

W5D2

Seated Press 92.5k/204# x 10 x 1r

CG Bench w/Slingshot 136k x 4 x 5r

CS T-Bar Row 140 x 4 x 5r

Incline Supported DB Laterals 15e x 3 x 20r

1st and 10th press set shown

Jason Steeves on Instagram: "December 18, 2023 W5D2 Seated Press 92.5k/204# x 10 x 1r CG Bench w/Slingshot 136k x 4 x 5r CS T-Bar Row 140 x 4 x 5r Incline Supported DB Laterals 15e x 3 x 20r" instagram.com

W4 Squat

December 16, 2023

Week 4. Up my last work set up a smidge for Boris' list. Adding some grip back in is sure lengthening these sessions…

a) SSB Box Squat 187k x 5r, 205k x 4r, 224.5k x 3r

Paused Belt Squat 240 x 2 x 5r - might need to stand on blocks

CS Seated Row 365 x 5 x 5r

Nautilus Curl MYO 130 x 2 x 12r

Between Sets:

DO Axle SLDL 233 x 4r, 258 x 3r, 278 x 2r

DO Thumbless Axle Holds 218 x 0:10, 223 x 0:10, 228 x 0:09

Heavy Hammer Wrist Rotations 12.5 x 2 x 8r

Jason Steeves on Instagram: "December 16, 2023 Week 4. Up my last work set up a smidge for Boris' list. Adding some grip back in is sure lengthening these sessions… a) SSB Box Squat 187k x 5r, 205k x 4r, 224.5k x 3r Paused Belt Squat 240 x 2 x 5r - might need to stand on blocks CS Seated Row 365 x 5 x 5r Nautilus Curl MYO 130 x 2 x 12r Between Sets: DO Axle SLDL 233 x 4r, 258 x 3r, 278 x 2r DO Thumbless Axle Holds 218 x 0:10, 223 x 0:10, 228 x 0:09 Heavy Hammer Wrist Rotations 12.5 x 2 x 8r" instagram.com

W5D1 Press

December 13, 2023

W5D1. Still tinkering to get my grip back. Kinda sad how much disappeared. I guess that's what happens when you don't train or practice. 

Tried benching with my feet on the floor. I think I'm too stretched out and less stable. Couple weeks ago I was 12/11/9… Might need a re-jigging. 

Smartened up with my wrist curl alignment after that first set with the right. 

Seated Press 76k/167.5# x 5 x 5r

DB Bench 105e x 12/12/8

EZ Skullcrushers 105 x 10/9/8

Upright EZ Row 105 x 2 x 12r

Gripish 

2x5 Saxon Dead's 161 x 4 x 2r, 163.5 x 2r

2x5 Saxon Holds 136 x 3 x 0:10

DB Wrist Curl 50e x 3 x 15r

 

Rice Digs 2 x 30r

Jason Steeves on Instagram: "December 13, 2023 W5D1. Still tinkering to get my grip back. Kinda sad how much disappeared. I guess that's what happens when you don't train or practice. Tried benching with my feet on the floor. I think I'm too stretched out and less stable. Couple weeks ago I was 12/11/9… Might need a re-jigging. Smartened up with my wrist curl alignment after that first set with the right. Seated Press 76k/167.5# x 5 x 5r DB Bench 105e x 12/12/8 EZ Skullcrushers 105 x 10/9/8 Upright EZ Row 105 x 2 x 12r Gripish 2x5 Saxon Dead's 161 x 4 x 2r, 163.5 x 2r 2x5 Saxon Holds 136 x 3 x 0:10 DB Wrist Curl 50e x 3 x 15r Rice Digs 2 x 30r" instagram.com

W3 Dead’s

December 12, 2023

Week 3. Still my most hated week. Dropped to the 6 set option rather than the 8. No point in getting that beat up while I'm sick and dealing with a bunch of work stress. 

Deadlift 480 x 6 x 3r

GHR Back Raise +60 x 2 x 15r

2-3/8" DB Row 77e x 4 x 12r

Nautilus Curl (MYO rep Match) 130 x 3 x 12r

Rice Digs 3 x 25r

https://www.instagram.com/p/C0xmGbrL8ws/

W4D2 Press

December 8, 2023

W4D2. Got my new Arm Assassin 2x5 Saxon bar. Haven't tried it for years but I was interested in comparing it to mine. I think it needs to season up a tad haha! Holy crap my pinch sucks at the moment with this thing. Might be the sickness too I guess. Luckily every set got a little easier. I have to remember I'm just getting acclimated to this stuff again. 

Seated Speed Press 60.5k x 10 x 3r

CG Bench  102.5k x 3 x 10r

CS T-Bar Row 135 x 5 or 6 x 5r

EZ Upright Row 105 x 4 x 10r

Nautilus Curl 130 x 12/9-3

Between Sets

AA 2x5 Saxon 171 x some crap reps. 141 x 3 x 5r

DB Wrist Curl 50e x 2 x 15r

Rice Digs 3 x 25r

W3 Squat

December 6, 2023

Week 3. Time to start adding in some real grip stuff again I suppose. Still sick so I'm happy to be hitting what I'm hitting. 

15 minute chat between my belt squat sets. 

Air Bike x 5:00 30 cal

a) SSB Box Squat 187/202/216.5/228k x 2r

b) DO Axle SLDL 233/253/273/273/273 x 2r

a) Belt Squat 240 x 2 x 8r

b) DO Thumbless Axle Holds 213 x 5 x 0:10

CS Seated Row 360 x 5 x 5r

Nautilus Curl 130 x tomorrow 

Reverse EZ Curl x tomorrow 

Some work sets and my fuzzy back

Jason Steeves on Instagram: "December 6, 2023 Week 3. Time to start adding in some real grip stuff again I suppose. Still sick so I'm happy to be hitting what I'm hitting. 15 minute chat between my belt squat sets. Air Bike x 5:00 30 cal a) SSB Box Squat 187/202/216.5/228k x 2r b) DO Axle SLDL 233/253/273/273/273 x 2r a) Belt Squat 240 x 2 x 8r b) DO Thumbless Axle Holds 213 x 5 x 0:10 CS Seated Row 360 x 5 x 5r Nautilus Curl 130 x tomorrow Reverse EZ Curl x tomorrow" instagram.com

W4D1 Press

December 4, 2023

W4D1. Okay for being sick. Lost some reps. Finding a working weight for the EZ skullcrushers too. Without zazz I'm not hitting what I wanted. 

My time management is really lagging…

Seated Press 74k/163# x 5 x 5r

DB Bench 105e x 12/11/7

EZ Skullcrushers 115 x 6, 105 x 2 x 8r

Upright EZ Row 105 x 2 x 10r

Jason Steeves on Instagram: "December 4, 2023 W4D1. Okay for being sick. Lost some reps. Finding a working weight for the EZ skullcrushers too. Without zazz I'm not hitting what I wanted. My time management is really lagging… Seated Press 74k/163# x 5 x 5r DB Bench 105e x 12/11/7 EZ Skullcrushers 115 x 6, 105 x 2 x 8r Upright EZ Row 105 x 2 x 10r" instagram.com

W2 Dead’s

December 2, 2023

Week 2. Sick with a cold brewing. Still need to get something done. Light week at least. Sweating just walking around. Rest periods were a bit extended.

Deadlift 335 x 6 x 5r

GHR Back Raise +50 x 3 x 15r

BB Row (to upper abs) 265 - nah. Rows tomorrow.

Nautilus Curl 130 x 4 x 10r

Rolling Dead Hang 270 x 0:45/0:42/0:30

W3D2 Press

November 29, 2023

W3D2. Wasn't paying attention and I almost added an extra 10kg to my press. Not yet chubby padewan. 

Decided to start using the slingshot on my singles day for assistance. 

Seated Press 90k/198# x 10 x 1r

CG Bench w/Slingshot 151k x 3.5r, 136k x 3 x 5r

CS T-Bar Row 135 x 4 x 5r

DB Laterals 30e x 3 x 15r

Rolling Dead Hang 270 x 2 x 0:45

First and last press set shown. 

Jason Steeves on Instagram: "November 29, 2023 W3D2. Wasn't paying attention and I almost added an extra 10kg to my press. Not yet chubby padewan. Decided to start using the slingshot on my singles day for assistance. Seated Press 90k/198# x 10 x 1r CG Bench w/Slingshot 151k x 3.5r, 136k x 3 x 5r CS T-Bar Row 135 x 4 x 5r DB Laterals 30e x 3 x 15r Rolling Dead Hang 270 x 2 x 0:45 First and last press set shown." instagram.com

W2 Squats

November 27, 2023

Week 2. Was trying to work up with weight on the goblet squats but it's just too awkward so I decided to go with my front squat harness. Haven't used it in years. Puts the weight out front just a tad more. 

SSB Box Squat 187/205/223k x 2r

Front Squat w/Harness 131k x 2 x 5r

CS Seated Row 355 x 5 x 5r

Nautilus Curl 130 x 3 x 10r

Rolling Dead Hang 270 x 0:45

Jason Steeves on Instagram: "November 27, 2023 Week 2. Was trying to work up with weight on the goblet squats but it's just too awkward so I decided to go with my front squat harness. Haven't used it in years. Puts the weight out front just a tad more. SSB Box Squat 187/205/223k x 2r Front Squat w/Harness 131k x 2 x 5r CS Seated Row 355 x 5 x 5r Nautilus Curl 130 x 3 x 10r Rolling Dead Hang 270 x 0:45" instagram.com

W3D1 Press

November 24, 2023

W3D1. Lost balance halfway through a set of bench. Got my composure and finished easy-peasy. 

Decided to throw in upright rows again so it's a bit of a "primer" day. I'll make some significant jumps in the coming weeks. 

Also starting to up the dead hang progression with just a barbell on the rack. 


Seated Press 72k/158# x 5 x 5r

DB Bench 105e x 12/11/9

Rolling DB Skullcrushers 45e x 3 x 12r

Upright EZ Row 85 x 3 x 10r

Row - backs still good from yesterday 

Rolling (bb on rack top) BW Hangs 270 x 3 x 0:30

Jason Steeves on Instagram: "November 24, 2023 W3D1. Lost balance halfway through a set of bench. Got my composure and finished easy-peasy. Decided to throw in upright rows again so it's a bit of a "primer" day. I'll make some significant jumps in the coming weeks. Also starting to up the dead hang progression with just a barbell on the rack. Seated Press 72k/158# x 5 x 5r DB Bench 105e x 12/11/9 Rolling DB Skullcrushers 45e x 3 x 12r Upright EZ Row 85 x 3 x 10r Row - backs still good from yesterday Rolling (bb on rack top) BW Hangs 270 x 3 x 0:30" instagram.com

W1 Dead’s - Catch-up

November 23, 2023

Catch-up session for stuff that didn't get done yesterday.

BB Row (upper abs) 265 x 5 x 5r

Nautilus Curl 130 x 10/10/8

Elliptical 30:00/118bpm avr/2.33 miles

W1 Deadlift

November 22, 2023

Week 1. Took over an hour to get up to my working weights as I was futzing around setting up the elliptical and mounting the tv and getting it linked up. Anywho, little bit of a late night to set up for future progress isn't a bad trade.

Deadlift 450 x 8 x 3r

GHR Back Raise +50 x 2 x 15r

I'll do the rest tomorrow

BB Row (to upper abs) 265 x

Nautilus Curl 130 x

W2D2 Press

November 20, 2023

W2D2

Seated Speed Press 58.5k/129# x 10 x 3r

CG Bench 103k/227# x 10/10/9

CS T-Bar Row 135 x 3 x 5r

DB Laterals 30e x 2 x 15r

Dead Hang w/FG 268# x 2 x 0:30

W1 Squat

November 17, 2023

Week 1. Trying Tim Henriques 6 week for something different. I think I'm acclimated again. 

SSB Box Squat 187/201.5/217k x 2r

Goblet Squat 106# x 5, 3 x 10r

CS Seated Row 350 x 5 x 5r

Nautilus Curl 130 x 2 x 10r

Jason Steeves on Instagram: "November 17, 2023 Week 1. Trying Tim Henriques 6 week for something different. I think I'm acclimated again. SSB Box Squat 187/201.5/217k x 2r Goblet Squat 106# x 5, 3 x 10r CS Seated Row 350 x 5 x 5r Nautilus Curl 130 x 2 x 10r" instagram.com

W2D1 Press

November 15, 2023

W2D1 - it's coming back


Seated Press 70k/154# x 5 x 5r

DB Bench 105e x 2 x 10r

Rolling DB Skullcrushers 45e x 3 x 12r

DB Laterals 30e x 3 x 12r

BW Hangs 265 x 3 x 0:45

Dead’s Acclimation

November 13, 2023

Acclimation day. ~70% of my training max for some ladders.

Deadlift 405 x 2/3/4/2/3/4/2/3/4

BB Row (to upper abs) 255 x 5 x 5r

Nautilus Curl 130 x 10/10

Good enough.

W1D2 Press

November 10, 2023

W1D2. First week back. Presses felt snappy at least. Week 1 weights but still pretty happy. 

Seated Press 190 x 10 x 1r

CG Bench 225 x 10, 9 - noticed I really tracked the weight down rather than over my shoulders on my first reps. Need to fix that. 

DB Laterals 30e x 2 x 12r

Dead Hang 3 x 0:30

Jason Steeves on Instagram: "November 10, 2023 W1D2. First week back. Presses felt snappy at least. Week 1 weights but still pretty happy. Seated Press 190 x 10 x 1r CG Bench 225 x 10, 9 - noticed I really tracked the weight down rather than over my shoulders on my first reps. Need to fix that. DB Laterals 30e x 2 x 12r Dead Hang 3 x 0:30" instagram.com

Squat Acclimation

November 8, 2023

Acclimation. Not sure if it's smart since I haven't squatted in over a month but starting at 70% of my training max as if nothing happened… Feeling heavy. I'll acclimate with some good ol' ladders. 

Also just dropping to the box like a regular squat and wearing my squat shoes. 

SSB Squat 355 x 2/3/4/2/3/4/2/3

Seated CS Row 250 x 5, 275 x 5 x 5r

Naut Curl 130 x 2 x 8r

Grabbed 70% of my old training max and went with some ladders to get back at it. Over a month sin...

Jason Steeves on Instagram instagram.com

W1D1 Press

November 6, 2023

W1D1 restart. It's been about 3.5 weeks since I've gotten to lift so it'll be interesting to see how I feel in the coming days. Definitely feel it creeping in. Lost a few reps and weight on the assistance stuff. I haven't been eating properly for a few weeks either so that doesn't help much.

Seated Press 150 x 5 x 5r

DB Bench 105e x 2 x 8r

Rolling DB Skullcrushers 45e x 2 x 12r

DB Laterals 30e x 2 x 12r

BW Hangs x 2 x 0:30

W6 Dead’s

October 12, 2023

Week 6. No wonder last rows felt heavy. Accidentally loaded 400#. Also been eating a lot of takeout this week due to most of my kitchen being packed and it's making me oogy.

Deadlift 395 x 6 x 5r

GHR Back Ext. +50 x 2 x 15r

Seated CS Row 375 x 5 x 5r

Seated Hammer Curl 45e x 12/11

Nautilus Curl 150 x 2 x 6r

W5D2 Press

October 10, 2023

W5D2. 271.2#. Stressful weekend with packing and work stuff. Stressful couple of weeks ahead. Somethings going to give. May drop to two sessions this week but I'll see how it goes. 

This is the last heavyish singles day. Couple of weeks I get to push and see where I'm at again in my new location. 

Seated Press 92.5k/204# x 10 x 1r - 1st and last recorded

CG Bench 103k/227# x 2 x 10r

DB Laterals 35e x 2 x 12r

Seated CS Row 375 x 5 x 5r

Jason Steeves on Instagram: "October 10, 2023 W5D2. 271.2#. Stressful weekend with packing and work stuff. Stressful couple of weeks ahead. Somethings going to give. May drop to two sessions this week but I'll see how it goes. This is the last heavyish singles day. Couple of weeks I get to push and see where I'm at again in my new location. Seated Press 92.5k/204# x 10 x 1r - 1st and last recorded CG Bench 103k/227# x 2 x 10r DB Laterals 35e x 2 x 12r Seated CS Row 375 x 5 x 5r" instagram.com

W2 Squat

October 6, 2023

Week 2. Used a TPB for squatting. First time in a loooong time and my elbows were hating me. A lot of stretching with the bar just to get it in position. Side note, it sure feels easy compared to the SSB once my elbows get stretched out. 

SSB Box Squat 167.5k/369# x 5 x 5r

Belt Squat up to 222 x 3 x 10r - paused the last rep. Holy crap! Almost didn't make it up. 

GHR x 2x12r

CS T-bar Row 140 in Plate x 5 x 5r

I'll leave the bi's until tomorrow as the gf wants to do a session then anyways. 

Naut Curl 150 x 

Seated Hammer Curl 45e x 

Jason Steeves on Instagram: "Week 2. First time using a power bar to squat in ages. Took a long time to get stretched out enough to have the bar racked properly. 167.5k/369# x 5 x 5r plus accessories." instagram.com

W5D1 Press

October 4, 2023

W5D1

Seated Speed Press 76k/167.5# x 5 x 5r

DB Bench 105e x 2 x 10r

Rolling DB Skullcrushers 45e x 2 x 15r - can sure see my lack of flexibility in the left shoulder. Maybe it's because that dumbbells bent. 

DB Laterals 35e x 3 x 10r - these highlight the lack of flexibility in both shoulders. 

Jason Steeves on Instagram: "October 4, 2023 W5D1 Seated Speed Press 76k/167.5# x 5 x 5r DB Bench 105e x 2 x 10r Rolling DB Skullcrushers 45e x 2 x 15r - can sure see my lack of flexibility in the left shoulder. Maybe it's because that dumbbells bent. DB Laterals 35e x 3 x 10r - these highlight the lack of flexibility in both shoulders." instagram.com

Pipes Catch-up

October 3, 2023

Catch-up for missing yesterdays curls. Quick warm-up then:

Seated Hammer Curls (slight lean back) 45e x 11/10

Nautilus Curl 150 x 2 x 6r

W5 Dead’s

October 2, 2023

Week 5. Decided to not time my rests and I ended up taking waaaaay too long. I'll do the curls tomorrow. 

Deadlift 505 x 8 x 2r

GHR Back Ext. +45 x 3 x 15r

Seated CS Row 350 x 5 x 5r

Seated Hammer Curl 45e x 

Nautilus Curl 150 x 

Jason Steeves on Instagram: "Week 5. 505 x 8 x 2r and accessories" instagram.com