W1 Dead’s

August 7, 2025

Week 1 dead's. 

Hip Belt Squat 195 x 5 x 5r

Paused Dead's 395 x 5 x 3r

Med. Sup. Pulldowns 65k x 3 x 10r

Alt Seated DB Curl 47.5e x 8/7/6

Jason Steeves on Instagram: "August 7, 2025 Week 1 dead's. Hip Belt Squat 195 x 5 x 5r Paused Dead's 395 x 5 x 3r Med. Sup. Pulldowns 65k x 3 x 10r Alt Seated DB Curl 47.5e x 8/7/6" instagram.com

W1 Bench

August 5, 2025

Week 1. Another trip through. Really tired. Need to get eating right again. Not consistent or even close to a good macro split. 

BB Press 94.5k x 3 x 1r

CG Bench Press 113k x 5 x 5r

T-Bar Row 120 x 7/7/6

Angle Grip Pushdowns 100 x 9/7/6 - triceps are cooked

Jason Steeves on Instagram: "August 5, 2025 Week 1. Another trip through. Really tired. Need to get eating right again. Not consistent or even close to a good macro split. BB Press 94.5k x 3 x 1r CG Bench Press 113k x 5 x 5r T-Bar Row 120 x 7/7/6 Angle Grip Pushdowns 100 x 9/7/6 - triceps are cooked" instagram.com

Futz - Press/Bench

July 29, 2025

Testing & futzing week. 

Press 100.5/105.5k x 1r - used 101.5k as a TM for the last cycle

CG Bench 141/143k x 1r - have a 5 repper for a TM. That'll get tested next week. 

Jason Steeves on Instagram: "July 29, 2025 Testing & futzing week. Press 100.5/105.5k x 1r - used 101.5k as a TM for the last cycle CG Bench 141/143k x 1r - have a 5 repper for a TM. That'll get tested next week." instagram.com

W9 Press

July 24, 2025

Week 9. Deload

Shaf Shoulder

BB Press 81k x 3 x 3r

Low Incline DB Bench 90e x 2 x 6r

Low Row 145k x 2 x 5r - added 4" blocks for more stretch

Poliquin Tricep Pushdowns 80 x 2 x 8r
Seated Alt DB Curl 45e x 2 x 6r

W9 Dead’s

July 23, 2025

Week 9. Put the belt back on this week for dead's. Left out the assistance as I'll catch it tomorrow with some more pressing. 

Hip Belt Squat 230 x 5 x 3r

Paused Deadlift 500 x 3/1/1/1

Jason Steeves on Instagram: "July 23, 2025 Week 9. Put the belt back on this week for dead's. Left out the assistance as I'll catch it tomorrow with some more pressing. Hip Belt Squat 230 x 5 x 3r Paused Deadlift 500 x 3/1/1/1" instagram.com

W9 Bench

July 21, 2025

Week 9

Shaf Shoulder 

BB Press 99k x 3 x 1r

CG Bench Press 133.5k x 2/2/2/1.5

T-Bar Row 120 x 3 x 5r

OH Rope Extensions 55 x 3 x 10r - fixed the connection after the first set. Much smoother operating. 

Jason Steeves on Instagram: "July 21, 2025 Week 9 Shaf Shoulder BB Press 99k x 3 x 1r CG Bench Press 133.5k x 2/2/2/1.5 T-Bar Row 120 x 3 x 5r OH Rope Extensions 55 x 3 x 10r - fixed the connection after the first set. Much smoother operating." instagram.com

W8 Press

July 18, 2025

Week 8

Shaf Shoulder 

BB Press 85k x 5 x 5r

Low Incline DB Bench 90e x 3 x 9r

Low Row 145k x 8 - back's pooped

Poliquin Tricep Pushdowns 75 x 12/10/9 - work on keeping my head down on the pad 

Jason Steeves on Instagram: "July 18, 2025 Week 8 Shaf Shoulder BB Press 85k x 5 x 5r Low Incline DB Bench 90e x 3 x 9r Low Row 145k x 8 - back's pooped Poliquin Tricep Pushdowns 75 x 12/10/9 - work on keeping my head down on the pad" instagram.com

W8 Squat

July 17, 2025

Week 8

SSB Box Squat 188k x 6 x 3r

SLDL 365 x 8 - good enough

Neutral Pulldowns 95k x 10/8/8

Seated Alt DB Curl 45e x 2 x 8r

Jason Steeves on Instagram: "July 17, 2025 Week 8 SSB Box Squat 188k x 6 x 3r SLDL 365 x 8 - good enough Neutral Pulldowns 95k x 10/8/8 Seated Alt DB Curl 45e x 2 x 8r" instagram.com

W8 Bench

July 14, 2025

Week 8. I need to lose some weight or get some longer shirts. 

Shaf Shoulder 

BB Press 79k x 5 x 3r

CG Bench Press 122k x 3 x 4r

T-Bar Row 115 x 3 x 8r

OH Rope Extensions 55 x 3 x 9r - tough tonight

Jason Steeves on Instagram: "July 14, 2025 Week 8. I need to lose some weight or get some longer shirts. Shaf Shoulder BB Press 79k x 5 x 3r CG Bench Press 122k x 3 x 4r T-Bar Row 115 x 3 x 8r OH Rope Extensions 55 x 3 x 9r - tough tonight" instagram.com

W7 Press

July 11, 2025

Week 7

Shaf Shoulder 

BB Press 83k x 5 x 5r

Low Incline DB Bench 90e x 3 x 8r - let them sink 

Low Row 145k x 8/6/6

Poliquin Tricep Pushdowns 70 x 12/11/9 - new exercise. Smokes the triceps. 

Jason Steeves on Instagram: "July 11, 2025 Week 7 Shaf Shoulder BB Press 83k x 5 x 5r Low Incline DB Bench 90e x 3 x 8r - let them sink Low Row 145k x 8/6/6 Poliquin Tricep Pushdowns 70 x 12/11/9 - new exercise. Smokes the triceps." instagram.com

W7 Dead’s

July 10, 2025

Week 7

Hip Belt Squat 220 x 5 x 5r - feel like these are getting into the ~80% range now. Drop to triples next time. 

Paused Deadlift 470 x 3 x 3r

Neutral Pulldowns 90k x 3 x 10r - repeat

Do the rest tomorrow. Tired. 

Seated Alt DB Curl 

Jason Steeves on Instagram: "July 10, 2025 Week 7 Hip Belt Squat 220 x 5 x 5r - feel like these are getting into the ~80% range now. Drop to triples next time. Paused Deadlift 470 x 3 x 3r Neutral Pulldowns 90k x 3 x 10r - repeat Do the rest tomorrow. Tired. Seated Alt DB Curl" instagram.com

W7 Bench

July 8, 2025

Week 7. Regulating my bp this past couple of months and I've sure been feeling it the past week. Need to get acclimated. Ammonia for a quick pick up is handy. 

Shaf Shoulder 

BB Press 97k x 3 x 1r

CG Bench Press 117.5k x 3 x 5r

T-Bar Row 115 x 3 x 6r

OH Rope Extensions 55 x 3 x 8r

Jason Steeves on Instagram: "July 8, 2025 Week 7. Regulating my bp this past couple of months and I've sure been feeling it the past week. Need to get acclimated. Ammonia for a quick pick up is handy. Shaf Shoulder BB Press 97k x 3 x 1r CG Bench Press 117.5k x 3 x 5r T-Bar Row 115 x 3 x 6r OH Rope Extensions 55 x 3 x 8r" instagram.com

W6 Press

July 5, 2025

Week 6

Shaf Shoulder 

BB Press 81k x 5 x 5r

Dip +45(314) x 3 x 5r

Low Row 130k x 3 x 8r

Cable Tricep Pushdowns 55k x 9/8/8

Jason Steeves on Instagram: "July 5, 2025 Week 6 Shaf Shoulder BB Press 81k x 5 x 5r Dip +45(314) x 3 x 5r Low Row 130k x 3 x 8r Cable Tricep Pushdowns 55k x 9/8/8" instagram.com

W6 Squat

July 1, 2025

Week 6. Happy Canada Day! Sweaty!

Blitz Bike Warm-up x 5:00/35 cal

SSB Box Squat 177k x 6 x 3r

SLDL 355 x 2 x 8r

Neutral Pulldown 80k x 3 x 12r

Nautilus Curl 140 x 8/6/6

Jason Steeves on Instagram: "July 1, 2025 Week 6. Happy Canada Day! Sweaty! Blitz Bike Warm-up x 5:00/35 cal SSB Box Squat 177k x 6 x 3r SLDL 355 x 2 x 8r Neutral Pulldown 80k x 3 x 12r Nautilus Curl 140 x 8/6/6" instagram.com

W6 Bench

June 30, 2025

Week 6

Shaf Shoulder 

BB Press 77k x 5 x 3r

CG Bench Press 122k x 3 x 3r

T-Bar Row 110 x 3 x 8r

OH Rope Extensions 50 x 3 x 10r

First and last press sets recorded. 

Jason Steeves on Instagram: "June 30, 2025 Week 6 Shaf Shoulder BB Press 77k x 5 x 3r CG Bench Press 122k x 3 x 3r T-Bar Row 110 x 3 x 8r OH Rope Extensions 50 x 3 x 10r First and last press sets recorded." instagram.com

W5 Dead’s

June 25, 2024

Week 5

Hip Belt Squat 210 x 5 x 5r

Paused Deadlift 440 x nope. Low back was getting little tweaks so I terminated and added GHR's. 

GHR x BW (268#) x 3 x 10r

Standing Cable Pullover 40K x 12/12/10

Nautilus Curl 140 x meh. Not today

Jason Steeves on Instagram: "June 25, 2024 Week 5 Hip Belt Squat 210 x 5 x 5r Paused Deadlift 440 x nope. Low back was getting little tweaks so I terminated and added GHR's. GHR x BW (268#) x 3 x 10r Standing Cable Pullover 40K x 12/12/10 Nautilus Curl 140 x meh. Not today" instagram.com

W5 Bench

June 24, 2025

Week 5

Shaf Shoulder 

BB Press 95k x 3 x 1r

CG Bench Press 117.5k x 4 x 4r

T-Bar Row 110 x 3 x 7r

OH Rope Extensions 50 x 9/8/8

Jason Steeves on Instagram: "June 24, 2025 Week 5 Shaf Shoulder BB Press 95k x 3 x 1r CG Bench Press 117.5k x 4 x 4r T-Bar Row 110 x 3 x 7r OH Rope Extensions 50 x 9/8/8" instagram.com

W4 Press

June 20, 2025

Week 4

Shaf Shoulder 

BB Press 77k x 5 x 5r

Dip 270 + 1 chain x 10/8/8

Low Row 120k x 3 x 8r

Cable Tricep Pushdowns 50k x 12/10/10 - new V grip

Jason Steeves on Instagram: "June 20, 2025 Week 4 Shaf Shoulder BB Press 77k x 5 x 5r Dip 270 + 1 chain x 10/8/8 Low Row 120k x 3 x 8r Cable Tricep Pushdowns 50k x 12/10/10 - new V grip" instagram.com

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