W4 Squat

June 19, 2025

Week 4. First time with the new pulldown bar so a bit of finding the working weight. The stretch is tweaky on my left shoulder. I was hoping this bar would help…

Blitz Bike Warm-up

SSB Box Squat 166.5k x 6 x 3r

SLDL 345 x 2 x 8r

Neutral Pulldown 75k x 3 x 12r

Nautilus Curl 140 x 7/6/6

Jason Steeves on Instagram: "June 19, 2025 Week 4. First time with the new pulldown bar so a bit of finding the working weight. The stretch is tweaky on my left shoulder. I was hoping this bar would help… Blitz Bike Warm-up SSB Box Squat 166.5k x 6 x 3r SLDL 345 x 2 x 8r Neutral Pulldown 75k x 3 x 12r Nautilus Curl 140 x 7/6/6" instagram.com

W4 Bench

June 16, 2025

Week 4

Shaf Shoulder 

Speed Press 75k x 5 x 3r

CG Bench Press 113k x 4 x 5r 

T-Bar Row 110 x 3 x 6r - something to build on

Seated DB Tricep Ext 40e x 3 x 12r - improved the touches at the stretch after the first set

Jason Steeves on Instagram: "June 16, 2025 Week 4 Shaf Shoulder Speed Press 75k x 5 x 3r CG Bench Press 113k x 4 x 5r T-Bar Row 110 x 3 x 6r - something to build on Seated DB Tricep Ext 40e x 3 x 12r - improved the touches at the stretch after the first set" instagram.com

W3 Press

June 13, 2025

Week 3

Shaf Shoulder 

BB Press 74k x 5 x 5r

Dip 270 + 1 chain x 8/7/6 - plus a good stretch

Low Row 115k x 4 x 8r

Cable Tricep Pushdowns 50k x 3 x 10r

Jason Steeves on Instagram: "June 13, 2025 Week 3 Shaf Shoulder BB Press 74k x 5 x 5r Dip 270 + 1 chain x 8/7/6 - plus a good stretch Low Row 115k x 4 x 8r Cable Tricep Pushdowns 50k x 3 x 10r" instagram.com

W3 Dead’s

June 12, 2024

Week 3. Too headachy and smoky to exercise yesterday. My eyes and chest are bugging me a bit today out here but I need to get something in. Put my Dyson air purifier in the garage but it's probably needing to do too much work. 

Hip Belt Squat 200 x 5 x 5r

Paused Deadlift 415 x 5 x 3r

Standing Cable Pullover 35k x 2 x 12r - felt very effective with just two sets. I'll add to it next time. 

Nautilus Curl 130 x 3 x 8r

Jason Steeves on Instagram: "June 12, 2024 Week 3. Too headachy and smoky to exercise yesterday. My eyes and chest are bugging me a bit today out here but I need to get something in. Put my Dyson air purifier in the garage but it's probably needing to do too much work. Hip Belt Squat 200 x 5 x 5r Paused Deadlift 415 x 5 x 3r Standing Cable Pullover 35k x 2 x 12r - felt very effective with just two sets. I'll add to it next time. Nautilus Curl 130 x 3 x 8r" instagram.com

W3 Bench

June 9, 2025

Week 3 

Shaf Shoulder 

Press 93k x 3 x 1r

CG Bench Press 120k x 5 x 3r

T-Bar Row 105 x 3 x 8r

Seated DB Tricep Ext 37.5e x 3 x 15r

15# Club Drills on my rest days

Jason Steeves on Instagram: "June 9, 2025 Week 3 Shaf Shoulder Press 93k x 3 x 1r CG Bench Press 120k x 5 x 3r T-Bar Row 105 x 3 x 8r Seated DB Tricep Ext 37.5e x 3 x 15r 15# Club Drills on my rest days" instagram.com

W2 Press

June 6, 2025

Week 2

Shaf Shoulder 

BB Press 72k x 5 x 5r

Dip 269 x 10/10/8 - stretched after the final reps

Low Row 110k x 3 x 8r

Cable Tricep Pushdowns 45k x 3 x 12r

Jason Steeves on Instagram: "June 6, 2025 Week 2 Shaf Shoulder BB Press 72k x 5 x 5r Dip 269 x 10/10/8 - stretched after the final reps Low Row 110k x 3 x 8r Cable Tricep Pushdowns 45k x 3 x 12r" instagram.com

W2 Squat

June 4, 2025

Week 2

SSB Box Squat 156k x 5 x 5r

SLDL 335 x 2 x 8r

Supinated Pulldown 77.5k x 3 x 8r

Nautilus Curl 110 x 14/10/8

Jason Steeves on Instagram: "June 4, 2025 Week 2 SSB Box Squat 156k x 5 x 5r SLDL 335 x 2 x 8r Supinated Pulldown 77.5k x 3 x 8r Nautilus Curl 110 x 14/10/8" instagram.com

W2 Bench

June 2, 2025

Week 2. Day 1 of dieting again. 270# start. BP meds seem to be kicking in today as well based on my readings this morning. 

Shaf Shoulder 

Speed Press 71k x 5 x 3r - got speedier as I went

CG Bench Press 115.5 x 6 x 4r

T-Bar Row 100 x 12/10/10 - last rep or two a tad sloppay but I'll take it

Seated DB Tricep Ext 35e x 3 x 15r

instagram.com

W1 Press

May 31, 2025

Week 1. Finally get to do low rows now that I got an adapter to fix the BoS design. 

Shaf Shoulder 

BB Press 74k x 5 x 5r

DB Bench 90e x 3 x 10r

Low Row 105k x V Handle x 10r, Neutral Med x 2 x 10r - wider handle feels much better. Can actually pinch my shoulder blades. 

Cable Tricep Pushdowns 45k x 3 x 10r

Stretch upper back with foam roller

Jason Steeves on Instagram: "May 31, 2025 Week 1. Finally get to do low rows now that I got an adapter to fix the BoS design. Shaf Shoulder BB Press 74k x 5 x 5r DB Bench 90e x 3 x 10r Low Row 105k x V Handle x 10r, Neutral Med x 2 x 10r - wider handle feels much better. Can actually pinch my shoulder blades. Cable Tricep Pushdowns 45k x 3 x 10r Stretch upper back with foam roller" instagram.com

W1 Dead’s

May 29, 2025

Week 1. 

Hip Belt Squat 190 x 4 x 5r

Deadlift 385 x 4 x 3r

Supinated Pulldown 75k x 3 x 10r

Nautilus Curl 100 x 15/12/10

Jason Steeves on Instagram: "May 29, 2025 Week 1. Hip Belt Squat 190 x 4 x 5r Deadlift 385 x 4 x 3r Supinated Pulldown 75k x 3 x 10r Nautilus Curl 100 x 15/12/10" instagram.com

W1 Bench

May 26, 2025

Week 1. Too much floating around. Too long of sessions. Side note; I spent the majority of yesterday sleeping. Just felt like crap massively. Feel better today but I think that much laying down wasn't good for my gimpy shoulder. 

Tonight's main focus is to find my 5 rep working weight that'll be the basis of the upcoming work weights.

Shaf Shoulder 

Press 91k x 5 x 1r

Bench Press 121k x 5, 110.5k x 4 x 5r - 121 was too much effort to start this cycle with. Issues are cutting some weight today. 

T-Bar Row 100 x 3 x 8r

Seated DB Tricep Ext 35e x 3 x 12r - still finding my form. Right is way more stable. 

Jason Steeves on Instagram: "May 26, 2025 Week 1. Too much floating around. Too long of sessions. Side note; I spent the majority of yesterday sleeping. Just felt like crap massively. Feel better today but I think that much laying down wasn't good for my gimpy shoulder. Tonight's main focus is to find my 5 rep working weight that'll be the basis of the upcoming work weights. Shaf Shoulder Press 91k x 5 x 1r Bench Press 121k x 5, 110.5k x 4 x 5r - 121 was too much effort to start this cycle with. Issues are cutting some weight today. T-Bar Row 100 x 3 x 8r Seated DB Tricep Ext 35e x 3 x 12r - still finding my form. Right is way more stable." instagram.com

Lower Futzing

May 24, 2025

Really tired today. Was up all night with the pup. Her allergy medication upset her tummy pretty bad. 

Conjured a bit of Boris today and added in some chains. No belt or sleeves. 

SSB Box Squat at 126k w/5 Chains

(207.65k/457.8#) x 5 x 5r

Nautilus Curl 100 x 15/12/10

Jason Steeves on Instagram: "May 24, 2025 Really tired today. Was up all night with the pup. Her allergy medication upset her tummy pretty bad. Conjured a bit of Boris today and added in some chains. No belt or sleeves. SSB Box Squat at 126k w/5 Chains (207.65k/457.8#) x 5 x 5r Nautilus Curl 100 x 15/12/10" instagram.com

Birthday Sesh

May 22, 2025

Birthday sesh. 

SC 12" Log 170 x 5 x 5r

One Arm Seated Tricep Ext 35e x 3 x 10r  - started with the 50's but a bit too heavy for reps. 

https://www.instagram.com/p/DJ-cQczytQc/?igsh=cGIyZzB4NmdydmUy

W2D3

May 18, 2025

W2D3.

SSB Box Squat 150k x 4 x 5r

CG Bench Press 90k x 4 x 5r

Med Neutral Pulldowns 90k x 12/12/12/8

SS

Nautilus Curl 100 x 15/12

OH Tricep Ext 50k x 2 x 15r

Jason Steeves on Instagram: "May 18, 2025 W2D3. SSB Box Squat 150k x 4 x 5r CG Bench Press 90k x 4 x 5r Med Neutral Pulldowns 90k x 12/12/12/8 SS Nautilus Curl 100 x 15/12 OH Tricep Ext 50k x 2 x 15r - recorded because they're fun" instagram.com

W2D2

May 16, 2025

W2D2

Shaf shoulder

Press 80k x 5 x 3r, 66k x 15r

Deadlift 435 x 5 x 3r

SLDL 340 x 8r

W2D1

May 13, 2025

W2D1. Extra set on everything. No point recording.

SSB Box Squat 187k x 5 x 3r

CG Bench Press 112k x 5 x 3r

CS T-bar Row 100 x 4 x 8r

Dip 272 x 4 x 8r

W1D3

May 10, 2025

W1D3. Easy peasy. Well, there's week one done.  Feels pretty light on the pressing but I'll see how it goes. 

SSB Box Squat 150k x 3 x 5r

Shaf Shoulder

Bench Press 90k x 3 x 5r

Pulldowns 90k x 3 x 10r

SS

Nautilus Curl 100 x 2 x 12r

OH Tricep Ext 45k x 2 x 15r

Jason Steeves on Instagram: "May 10, 2025 W1D3. Easy peasy. Well, there's week one done. Feels pretty light on the pressing but I'll see how it goes. SSB Box Squat 150k x 3 x 5r Shaf Shoulder Bench Press 90k x 3 x 5r Pulldowns 90k x 3 x 10r SS Nautilus Curl 100 x 2 x 12r OH Tricep Ext 45k x 2 x 15r" instagram.com

W1D2 GGW2

May 7, 2025

W1D2. I think I'm going to have to go Tuesday, Thursday, and Saturday. The 3rd day after the first 3 weeks starts hitting some 90% ers and a bit of volume. Hitting multiple compound lifts per session takes a bit of time due to the additional warm up sets. 

Shaf shoulder

Press 80k x 4 x 3r, 64k x 12r

Deadlift 435 x 4 x 3r

SLDL 335 x 8r

Jason Steeves on Instagram: "May 7, 2025 W1D2. I think I'm going to have to go Tuesday, Thursday, and Saturday. The 3rd day after the first 3 weeks starts hitting some 90% ers and a bit of volume. Hitting multiple compound lifts per session takes a bit of time due to the additional warm up sets. Shaf shoulder Press 80k x 4 x 3r, 64k x 12r Deadlift 435 x 4 x 3r SLDL 335 x 8r" instagram.com

W1D1 Garage Warrior II

May 6, 2025

W1D1 A week off and the start of Andy Bakers 15 week program "Garage Warrior II". Definitely feel a week off too.

SSB Box Squat 187k x 4 x 3r

Bench Press 112k x 4 x 3r

CS T-bar Row 100 x 3 x 8r

Dip 270 x 3 x 8r

Jason Steeves on Instagram: "May 6, 2025 W1D1 A week off and the start of Andy Bakers 15 week program "Garage Warrior II". Definitely feel a week off too. SSB Box Squat 187k x 4 x 3r Bench Press 112k x 4 x 3r CS T-bar Row 100 x 3 x 8r Dip 270 x 3 x 8r" instagram.com

B3D4 Press

April 26, 2025

B3D4. Left shoulder was a little tweaky.

Shaf Shoulder

Sandra's Dive-bombers 3 x 8r

Axle Push Press  105.5k x 1, 89.5k x 8 - sloppah

Intermission for guitar lessons

Low Incline DB Fly 40e x nope! Really hurt my shoulder.

Larsen Axle Bench 100.5k x 10/8/8

DB Row 150e x 3 x 5r - decided to go heavy-ish

Seated DB Clean - tired

Tate Press 

Jason Steeves on Instagram: "April 26, 2025 B3D4. Left shoulder was a little tweaky. Shaf Shoulder Sandra's Dive-bombers 3 x 8r Axle Push Press 105.5k x 1, 89.5k x 8 - sloppah Intermission for guitar lessons Low Incline DB Fly 40e x nope! Really hurt my shoulder. Larsen Axle Bench 100.5k x 10/8/8 DB Row 150e x 3 x 5r - decided to go heavy-ish Seated DB Clean - tired Tate Press" instagram.com

B3D3 Dead’s

April 23, 2025

D3B3. Started BP meds yesterday. Don't know if they're beginning to kick in yet but was a little lightheaded towards the end of the step-ups. Took a few minutes before my last set. 

Deadlift 565 x 1.5 - dang-it! Wanted a double. 

Step ups 17" BW(270) x 10, +100 x 2 x 10r

Gittleson Shrug 70e x 3 x 12r 

Standing Cable Pullovers 75 x 3 x 10r

Naut Curl 110 x 3 x 10r

Jason Steeves on Instagram: "April 23, 2025 D3B3. Started BP meds yesterday. Don't know if they're beginning to kick in yet but was a little lightheaded towards the end of the step-ups. Took a few minutes before my last set. Deadlift 565 x 1.5 - dang-it! Wanted a double. Step ups 17" BW(270) x 10, +100 x 2 x 10r Gittleson Shrug 70e x 3 x 12r Standing Cable Pullovers 75 x 3 x 10r Naut Curl 110 x 3 x 10r" instagram.com

B2D2 Bench

April 21, 2025

B2D2. Little weaker than last time. Could be the day. Could be from donating blood. Also giving the Lü raises a go for shoulder health and hopefully aiding in flexibility. 

Shaf Shoulder

Sandra's Dive-bombers 3 x 8r

CG Axle Bench  w/SS 138.5k x 4.5/4/4

CS T-bar Row 100 x 3 x 8r

Lü Raises 10e x 3 x 12r

EZ Overhead Cable Extension 75 x 11/10/9

Jason Steeves on Instagram: "April 21, 2025 B2D2. Little weaker than last time. Could be the day. Could be from donating blood. Also giving the Lü raises a go for shoulder health and hopefully aiding in flexibility. Shaf Shoulder Sandra's Dive-bombers 3 x 8r CG Axle Bench w/SS 138.5k x 4.5/4/4 CS T-bar Row 100 x 3 x 8r Lü Raises 10e x 3 x 12r EZ Overhead Cable Extension 75 x 11/10/9" instagram.com