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

B2D1 Squat

April 18, 2025

B2D1. Improved my pauses on the pins after the first set of squats. Giving pull-throughs a try. Form (balance) improved as I went. 

SSB Pin (20) Squat 171.5k x 3 x 4r

Pull Through 55k x 4 x 8r

BB Shrug 345 x 2 x 12r

Med Neutral Pulldowns 95k x 3 x 8r

DB Curls 50e x 3 x 8r

Jason Steeves on Instagram: "April 18, 2025 B2D1. Improved my pauses on the pins after the first set of squats. Giving pull-throughs a try. Form (balance) improved as I went. SSB Pin (20) Squat 171.5k x 3 x 4r Pull Through 55k x 4 x 8r BB Shrug 345 x 2 x 12r Med Neutral Pulldowns 95k x 3 x 8r DB Curls 50e x 3 x 8r" instagram.com

B1D4 Press

April 17, 2025

B1D4. Shoulders got a little cooked with the dive-bombers. 

Shaf Shoulder

Sandra's Dive-bomber Press x 3 x 8r

Strictish Standing Axle Press 65k x 10/10/8

DB Bench 90e x 10/9/7

Meadows Row - Axle w/30k x 3 x 12r

Pullaparts 

Rolling DB Extensions 45e x 3 x 10r - bent db is tricky

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B1D3 Dead’s

April 15, 2025

D3B1. Damn I'm feeling drained…

Snatch Grip Deadlift 345 x 3 x 8r

Sissy Squat BW (270.5#) x 3 x 12r

SSB Hise Shrug 136k x 3 x 12r - giving them a try

Standing Cable Pullovers 75 x 10/10/9

EZ Cable Curl 75 x 3 x 8r

Jason Steeves on Instagram: "April 15, 2025 D3B1. Damn I'm feeling drained… Snatch Grip Deadlift 345 x 3 x 8r Sissy Squat BW (270.5#) x 3 x 12r SSB Hise Shrug 136k x 3 x 12r - giving them a try Standing Cable Pullovers 75 x 10/10/9 EZ Cable Curl 75 x 3 x 8r" instagram.com

B3D2 Bench

April 9, 2025

D2B3. Watching the video I might've been able to lock out my second rep on the press. Felt stalled but I see it was still slowly moving. Needed to get yelled at. 

Shaf Shoulder Protocol 

CG Axle Bench 137k x 1.75r, 116k x 6.5r

CS T-bar Row 95 x 3 x 8r

DB Lateral 25e x 3 x 10r - really painful. Started with 30's but way too niggly. 

Spud Cable Extension 25k x 12/12/10/8

Jason Steeves on Instagram: "April 9, 2025 D2B3. Watching the video I might've been able to lock out my second rep on the press. Felt stalled but I see it was still slowly moving. Needed to get yelled at. Shaf Shoulder Protocol CG Axle Bench 137k x 1.75r, 116k x 6.5r CS T-bar Row 95 x 3 x 8r DB Lateral 25e x 3 x 10r - really painful. Started with 30's but way too niggly. Spud Cable Extension 25k x 12/12/10/8" instagram.com

B3D1 Squat

April 7, 2025

B3D1 Squat. Decided to do a zercher lift. First time trying in probably a decade. I'll use this as my starting point. 

Zercher Squat (from rack) 161k x 1 (141/151/161 shown)

GHR BW x 10/10/8

DB Shrug 120e x 3 x 10r

Supinated Pulldowns 75k x 3 x 10r

Rope Hammer Curls 60 x 3 x 8r

Jason Steeves on Instagram: "April 7, 2025 B3D1 Squat. Decided to do a zercher lift. First time trying in probably a decade. I'll use this as my starting point. Zercher Squat (from rack) 161k x 1 (141/151/161 shown) GHR BW x 10/10/8 DB Shrug 120e x 3 x 10r Supinated Pulldowns 75k x 3 x 10r Rope Hammer Curls 60 x 3 x 8r" instagram.com

B2D4 Press

April 3, 2025

B2D4. Took a bit of time stretching with the btn movement to be able to track properly. 80k was too much as I was reverting to pressing out front. Dropped to something more reasonable for learning. 

Shaf Shoulder

BTN Press 80k x 2, 68k x 6/5/5 - lots of work to do. Should be very productive though. Further video review I should grip wider too. Maybe heeled shoes too. 

Dip BW (272) x 3 x 8r

Barbell Row - backs still good

Cable Rear Delt Row 50 x 3 x 15r

EZ Skull-crushers 47.5k x 3 x 8r - plates were hitting the sandbag on the first set. Moved the bench. Easier haha!

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B2D3 part 2

April 1, 2025

B2D3 part 1. Busy, busy. I'll catch up tomorrow. 

Deadlift 425 x 3 x 5r

1-Leg Extension 60 x 10, 70 x 2 x 10r

April 2, 2025

CS T-bar Shrug 130 x 3 x 8r - hold

Standing Cable Pullovers 80 x 3 x 8r

EZ Curl 47.5k x 3 x 10r

Jason Steeves on Instagram: "April 2, 2025 CS T-bar Shrug 130 x 3 x 8r - hold Standing Cable Pullovers 80 x 3 x 8r EZ Curl 47.5k x 3 x 10r" instagram.com

B2D3 Dead’s pt 1

April 1, 2025

B2D3 part 1. Busy, busy. I'll catch up tomorrow. 

Deadlift 425 x 3 x 5r

1-Leg Extension 60 x 10, 70 x 2 x 10r

Jason Steeves on Instagram: "April 1, 2025 B2D3 part 1. Busy, busy. I'll catch up tomorrow. Deadlift 425 x 3 x 5r 1-Leg Extension 60 x 10, 70 x 2 x 10r" instagram.com