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