W1 Dead’s

January 31, 2025

Week 1

SSB Speed Box Squat 158k x 5 x 3r

Deadlift 410 x 3 x 5r

RDL (1-2 x 6-8r) 410 x 6r

BB Shrug (3 x 15-20r) 265 x 15/20/20

Dead Hang 269 x 2 x 1:00

Jason Steeves on Instagram: "January 31, 2025 Week 1 SSB Speed Box Squat 158k x 5 x 3r Deadlift 410 x 3 x 5r RDL (1-2 x 6-8r) 410 x 6r BB Shrug (3 x 15-20r) 265 x 15/20/20 Dead Hang 269 x 2 x 1:00" instagram.com

W1 Press

January 28, 2025

Week 1. Stuck at 7 reps with the close grip so I bumped the weight up to play with some lower reps for a few weeks. 

AD Press 75.5k x 3 x 5r

CG Barbell Bench (3 x 5-8r) 113k x 7, 115.5k x 2 x 5r

Cable Press-downs (2-3 x 8-10r) 95 x 3 x 10r

Cable Overhead Ext(2-3 x 10-12r) 65 x 2 x 10r

Dead Hang 266 x 2 x 1:00

Jason Steeves on Instagram: "January 28, 2025 Week 1. Stuck at 7 reps with the close grip so I bumped the weight up to play with some lower reps for a few weeks. AD Press 75.5k x 3 x 5r CG Barbell Bench (3 x 5-8r) 113k x 7, 115.5k x 2 x 5r Cable Press-downs (2-3 x 8-10r) 95 x 3 x 10r Cable Overhead Ext(2-3 x 10-12r) 65 x 2 x 10r Dead Hang 266 x 2 x 1:00" instagram.com

W1 Squat

January 27, 2025

Week 1. My Achilles attachment to the right heel was really bothering me from last Wednesday on for some reason. Last night was the first time without sharp pain so back at it today. Also switched out the BB rows for the t-bar machine. 

SSB Box Squat 176k x 3 x 5r

WG Flat Pulldowns 80k (3-5 x 8-12r) x 12/12/10/10

CS T-Bar Row (2-3 x 10-12r) 90 x 2 x 10r

Nautilus Curl (3-4 x 8-12r) 110  x 12/10/10

Dead Hang 265 x 2 x 1:00

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W3 Press

January 21, 2025

Week 3. Left bicep and shoulder still tweaky. 

AD Press 95.5k x 3 x 1r

CG Barbell Bench (3 x 5-8r) 113k x 3 x 7r

Cable Press-downs (2-3 x 8-10r) 95 x 2 x 9r

Cable Overhead Ext(2-3 x 10-12r) 60 x 2 x 12r

Dead Hang 266 x 3 x 1:00

Jason Steeves on Instagram: "January 21, 2025 Week 3. Left bicep and shoulder still tweaky. AD Press 95.5k x 3 x 1r CG Barbell Bench (3 x 5-8r) 113k x 3 x 7r Cable Press-downs (2-3 x 8-10r) 95 x 2 x 9r Cable Overhead Ext(2-3 x 10-12r) 60 x 2 x 12r Dead Hang 266 x 3 x 1:00" instagram.com

W3 Squat

January 20, 2025

Week 3. Had a brain fart in my first squat rep.  Dropped the pulldown weight to clean it up a bit. 

SSB Box Squat 222k x 3 x 1r

WG Flat Pulldowns 80k (3-5 x 8-12r) x 12/10/8

BB Row (2-3 x 10-12r) 105k x 2 x 12r

Nautilus Curl (3-4 x 8-12r) 110  x 12/9/8

Dead Hang 263 x 3 x 1:00

Jason Steeves on Instagram: "January 20, 2025 Week 3. Had a brain fart in my first squat rep. Dropped the pulldown weight to clean it up a bit. SSB Box Squat 222k x 3 x 1r WG Flat Pulldowns 80k (3-5 x 8-12r) x 12/10/8 BB Row (2-3 x 10-12r) 105k x 2 x 12r Nautilus Curl (3-4 x 8-12r) 110 x 12/9/8 Dead Hang 263 x 3 x 1:00" instagram.com

W2 Bench

January 18, 2025

Week 2. Went back to 95# each on the dumbbells and to just 25# extra on the dips. More room. Also decided to weigh the "95's" and they come out to 98.5# each. At least they're heavier. 

AD Speed Press 66.5k x 5 x 3r

Larsen Bench Press 118.5k x 3 x 3r

Low Incline DB Press (2-3 x 8-10r) 95e x 2 x 8r

Dip (2-3 x 8-10r) 288#(263+25) x 3 x 8r

Dead Hangs 263 x 3 x 1:00

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W2 Dead’s

January 17, 2025

Week 2. Catch-up for my missed squats on Monday. Since I did two of my primary exercises with their scheduled weights from different days I trimmed the other stuff back a bit. As in I felt good enough with the primary stuff. 

SSB Box Squat 197.5k x 3 x 3r

Deadlift 455 x 3 x 3r

RDL (1-2 x 6-8r) 405 x nah

BB Shrug (3 x 15-20r) 130k x next time. Hungry. 

Dead Hang 263 x 3 x 1:00

Jason Steeves on Instagram: "January 17, 2025 Week 2. Catch-up for my missed squats on Monday. Since I did two of my primary exercises with their scheduled weights from different days I trimmed the other stuff back a bit. As in I felt good enough with the primary stuff. SSB Box Squat 197.5k x 3 x 3r Deadlift 455 x 3 x 3r RDL (1-2 x 6-8r) 405 x nah BB Shrug (3 x 15-20r) 130k x next time. Hungry. Dead Hang 263 x 3 x 1:00" instagram.com

W2 Press

 January 14, 2025

Week 2. Need to do the dead hangs last. I think they loosened up my low back too much prior to squatting yesterday. I'll see if my shoulder continues to improve as well. Seems a bit better. 

AD Press 85k x 3 x 3r

CG Barbell Bench (3 x 5-8r) 113k x 7/7/6 - felt I'd best not potentially fail on the 8th and just add a rep to the successive set

Cable Press-downs (2-3 x 8-10r) 90 x 10/10/8

Cable Overhead Ext(2-3 x 10-12r) 60 x 11/10

Dead Hang 262 x 3 x 1:00

Jason Steeves on Instagram: "January 14, 2025 Week 2. Need to do the dead hangs last. I think they loosened up my low back too much prior to squatting yesterday. I'll see if my shoulder continues to improve as well. Seems a bit better. AD Press 85k x 3 x 3r CG Barbell Bench (3 x 5-8r) 113k x 7/7/6 - felt I'd best not potentially fail on the 8th and just add a rep to the successive set Cable Press-downs (2-3 x 8-10r) 90 x 10/10/8 Cable Overhead Ext(2-3 x 10-12r) 60 x 11/10 Dead Hang 262 x 3 x 1:00" instagram.com

W2 Squat

January 13, 2025

Week 2

Dead Hang 262 x 3 x 1:00

SSB Box Squat 197.5k x nope. Went up to 186k and my left knee felt "off". I'll do these work sets on Thursday instead of the scheduled speed sets. 

WG Flat Pulldowns 95k (3-5 x 8-12r) x 9/8/8/8

BB Row (2-3 x 10-12r) 105k x 3 x 10r - 1st set was too sloppy

Nautilus Curl (3-4 x 8-12r) 110 x 10/10/8/8

instagram.com

W1 Bench

January 10, 2025

Week 1. Did the bench Larsen style. Figured may as well since the weight is down. This is my first time playing with them as well. 

Dead Hangs 262 x 3 x 1:00

AD Speed Press 66.5k x 5 x 3r - shoulder feels better the more grounded my feet are

Larsen Bench Press 103.5k x 3 x 5r

Low Incline DB Press (2-3 x 8-10r) 100e x 8/6 - left shoulder felt "loose" so a big energy loss. See how it goes next week. 

Dip (2-3 x 8-10r) 297#(262 +30) x 2 x 8r

Jason Steeves on Instagram: "January 10, 2025 Week 1. Did the bench Larsen style. Figured may as well since the weight is down. This is my first time playing with them as well. Dead Hangs 262 x 3 x 1:00 AD Speed Press 66.5k x 5 x 3r - shoulder feels better the more grounded my feet are Larsen Bench Press 103.5k x 3 x 5r Low Incline DB Press (2-3 x 8-10r) 100e x 8/6 - left shoulder felt "loose" so a big energy loss. See how it goes next week. Dip (2-3 x 8-10r) 297#(262 +30) x 2 x 8r" instagram.com

W1 Dead’s

January 9, 2025

Week 1. Upped my scheduled dead's from 400 to 405 since I'm already using that on RDL's for more reps. 

SSB Speed Box Squat 156k x 5 x 3r

Deadlift 405 x 3 x 5r

RDL (1-2 x 6-8r) 405 x 6r - decided not to do 8 this week. Keep a bit more in the tank for the upcoming weeks. 

BB Shrug (3 x 15-20r) 120k x 20, 130k x 2 x 20r - more weight next time

Jason Steeves on Instagram: "January 9, 2025 Week 1. Upped my scheduled dead's from 400 to 405 since I'm already using that on RDL's for more reps. SSB Speed Box Squat 156k x 5 x 3r Deadlift 405 x 3 x 5r RDL (1-2 x 6-8r) 405 x 6r - decided not to do 8 this week. Keep a bit more in the tank for the upcoming weeks. BB Shrug (3 x 15-20r) 120k x 20, 130k x 2 x 20r - more weight next time" instagram.com

W1 Press

January 7, 2025

Week 1  Shoulder's still being an asshole. 

Neutral Grip Dead Hang 263 x 3 x 1:00

AD Press 74k x 3 x 5r

CG Barbell Bench (3 x 5-8r) 113k x 7/6/6 - should've called it at seven haha

Cable Press-downs (2-3 x 8-10r) 85 x 10/9/8

Cable Overhead Ext(2-3 x 10-12r) 70 x 8, 60 x 10 - guess I cooked my triceps a tad. Needed to drop weight

Jason Steeves on Instagram: "January 7, 2025 Week 1 Shoulder's still being an asshole. Neutral Grip Dead Hang 263 x 3 x 1:00 AD Press 74k x 3 x 5r CG Barbell Bench (3 x 5-8r) 113k x 7/6/6 - should've called it at seven haha Cable Press-downs (2-3 x 8-10r) 85 x 10/9/8 Cable Overhead Ext(2-3 x 10-12r) 70 x 8, 60 x 10 - guess I cooked my triceps a tad. Needed to drop weight" instagram.com

W1 Squat - 3rd Cycle

January 6, 2025

Week 1, third cycle, new year. Took a week off travelling for the holidays and trying to not get sick while everyone around me is. Also back to work with a backlog of tight timelines. Fun stuff. 

Dead Hang 265 x 0:45, 1:00, 1:00

SSB Box Squat 172.5k x 3 x 5r

WG Flat Pulldowns 95k (3-5 x 8-12r) x 3 x 8r

BB Row (2-3 x 10-12r) 105k x 2 x 10r

Nautilus Curl (3-4 x 8-12r) 110 x 3 x 8r

Jason Steeves on Instagram: "January 6, 2025 Week 1, third cycle, new year. Took a week off travelling for the holidays and trying to not get sick while everyone around me is. Also back to work with a backlog of tight timelines. Fun stuff. Dead Hang 265 x 0:45, 1:00, 1:00 SSB Box Squat 172.5k x 3 x 5r WG Flat Pulldowns 95k (3-5 x 8-12r) x 3 x 8r BB Row (2-3 x 10-12r) 105k x 2 x 10r Nautilus Curl (3-4 x 8-12r) 110 x 3 x 8r" instagram.com