W8 Squat

March 31, 2023

Week 8. Looking forward to pushing the GM's again soon.

Air Bike x 50 Cal

SSB Box Squat 172k/379# x 4 x 5r

SSB GM 121k x 4 x 8r

BB Curls 55k x 3 x 5r

W7D1 Press

March 29, 2023

W7D1. Reload day. Actually probably one of the first times I remembered to cut back the secondary and assistance stuff as well. Looking forward to hopefully getting a new 1RM next Monday.

Seated BB Press 78k/172 x 3 x 3r

DB Bench 95e x 3 x 7r

Meadows Row 100e x 3 x 6r

Cable Mach w/Bar Pushdowns 100 x 3 x 7r

W3 Dead’s

March 28, 2023

Week 3. Started yesterday but I was oogy. 

Deadlift 470 x 8 x 3r

RDL 315 x 2 x 6r

Reverse BB Curl 37.5k x 3 x 8r

Jason Steeves on Instagram: "March 28, 2023 Week 3. Started yesterday but I was oogy. Deadlift 470 x 8 x 3r RDL 315 x 2 x 6r Reverse BB Curl 37.5k x 3 x 8r" instagram.com

W6D2 Press

March 23, 2023

W6D2

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

CG Bench 110k x 9/8/5 - hit the safeties on the 1st set. Might've gotten 10. Slow and controlled on the last set

BB Row 315 x 4 x 5r

W7 Squat

March 21, 2023

Week 7. Redo as yesterday I was "off". Ibuprofen, horse liniment, and KFC for some zazz.

Going to some GM's for a bit for some extra posterior. It's been a minute so using approximately 50% of my training max with the box squats. 3-4 x 5-8r for a while. Felt easy enough but I know I need some acclimation to prep my hamstrings to be loaded under that kind of stretch.

SSB Box Squat 167k/368# x 3 x 5r

SSB GM 121k x 3 x 8r

Lat Prayers 75 x 3 x 12r

BB Curls 45k x 3 x 12r

W6D1 Press

March 16, 2023

W6D1. Last week of 5x5. Next week hit a reload then push another max. Left the rows due to pulling yesterday plus I'm feeling lazy. 

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

DB Bench 95e x 3 x 10r

Cable Mach w/Bar Pushdowns MYO rep match 100 x 3 x 10r

Jason Steeves on Instagram: "Last week of 5x5. 1st and last set. 78k/172# x 5x5. Looking forward to trying for a new 1RM." instagram.com

W2 Dead’s

March 15, 2023

Week 2. Very tired. Poor sleep last night.

Seated Hip Circle 3 x 30r

DO Deadlift 330 x 6 x 5r

RDL 315 x 2 x 6r

Reverse BB Curl 37.5k x 3 x 8r

W5D2 Press

March 13, 2023

W5D2. Press recorded sets 1, 6, and 10. Defi needed to "wake-up" for 6-10. Removed the board from the close grip benching. Lost some zazz after the heavier pressing. I should've been aware I'd be using 2 rep ranges if the weight didn't change between singles day and speed day. 

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

CG Bench 121k x 4, 110k x 7, 6

Meadows Row 100 x 4 x 8r

Jason Steeves on Instagram: "March 13, 2023 W5D2. Press recorded sets 1, 6, and 10. Defi needed to "wake-up" for 6-10. Removed the board from the close grip benching. Lost some zazz after the heavier pressing. I should've been aware I'd be using 2 rep ranges if the weight didn't change between singles day and speed day. Seated BB Press 92.5k/204# x 10 x 1r CG Bench 121k x 4, 110k x 7, 6 Meadows Row 100 x 4 x 8r" instagram.com

W6 Squat

March 9, 2023

Week 6. Holy crap my hamstrings and ass are sore!

Seated Hip Circle 3 x 30r

SSB Box Squat 163k/359# x 5 x 8r

GHR x 4 x 10r

Lat Prayers 75 x 3 x 12r

BB Curls 45k x 2 x 12r

Jason Steeves on Instagram: "Last wave of the 8 reppers. On to 5's next time! SSB Box Squat 163k/359# x 5 x 8r" instagram.com

W5D1 Press

March 7, 2023

W5D1. Didn't want to drop dumbbell bench so I dropped weight and added reps to be in the same projected 1RM as before. Plan on working up to 4 sets since I'm essentially doing the same work in 1 less set. 

Seated BB Press 76k/168 x 5 x 5r

DB Bench 95e x 10/10/8

Meadows Row 100e x 3 x 8r (I'll work 3-4 x 8-12r)

Cable Mach w/Bar Pushdowns 75 x 15/12-3/12-3

Jason Steeves on Instagram: "March 7, 2023 W5D1. Didn't want to drop dumbbell bench so I dropped weight and added reps to be in the same projected 1RM as before. Plan on working up to 4 sets since I'm essentially doing the same work in 1 less set. Seated BB Press 76k/168 x 5 x 5r DB Bench 95e x 10/10/8 Meadows Row 100e x 3 x 8r (I'll work 3-4 x 8-12r) Cable Mach w/Bar Pushdowns 75 x 15/12-3/12-3" instagram.com

W1 Dead’s

March 6, 2023

Week 1. Going with my 1st gen Rogue bar for this cycle.

Seated Hip Circle 3 x 30r

Deadlift 440 x 8 x 3r

Speed Pull 275 x 12 x 1r

RDL 295 x 4 x 6r

Reverse BB Curl 35k x 4 x 8r

W4D2 Press

March 2, 2023

W4D2

Seated BB Speed Press 60.5k x 10 x 3r

CG 2Brd Bench 110k x 10/8/7/5 - pushed the first set and left some RIR in the last 3. Happy. 

Meadows Row 90 x 3 x 8r

Pressdown w/Rope 50 x 3 x 15r

Jason Steeves on Instagram: "Pretty happy my close grip went up a smidge. First set of 110kg/242.5# x 10r" instagram.com