W5 Bench

GGW2 W4 Dead’s

W4 Press

W4 Squat

W4 Bench

Macebell

GGW2 W3 Dead’s

W3 Press

W3 Squat

W3 Bench

W2GGW2 Dead’s

October 16, 2026 Week 2 GGW2. Was supposed to go yesterday but it wasn’t to be. Much more productive today. Paused Dead’s 385 holds x 3r, 445 x 5 x 3r SLDL 345 x 8r Low Cable Row 100k x 4 x 8r Alt DB Curl 30e x 3 x 10r - cleaned up

W2 Press

October 13, 2026 Week 2. School kids got the gf sick before the holidays. Now I’m sick. Lots of sleeping and sweating. Press 65k x 5 x 6r DB Bench 82.5e x 8/8/6 - I think the sickness cost me reps Pull-ups 252 x 7 x 1r - trying something different to progress these. Going to add a rep a session and see how it shakes out. Uni OH Cable Extension 40 x 3 x 10r - gripping the ball. Tough today

W2 Squat

October 9, 2026 Week 2 PB Box Squat 161k x 5 x 5r Leg Ext 90 x 12/10/7 Leg Curl 40 x 12/10/6 Nautilus Curl 110 x 3 x 8r

W2 Bench

October 7, 2026 Week 2. Thinking I’ll add 1 extra set to whatever back exercise I hit on Wednesdays. That’ll give me 10 working sets per week for the time being. Bench Press 105.5k x Add SS 121/131k x 1 EZ Upright Cable Row 52.5 x 3 x 10r BB Row 245 x 5/6/6/6 Tricep Cable Pressdowns 72.5 x 3 x 10r

W1GGW2 Dead’s

October 5, 2026 Week 1 GGW2. 3rd run through. Second run I missed the last few weeks. Repeat the week 2 numbers. Tough getting back into it. Paused Dead’s 385 holds x 3r, 445 x 4 x 3r SLDL 335 x 8r Low Cable Row 95k x 3 x 10r Alt DB Curl 30e x 3 x 10r

W1 Press

October 2, 2026 Week 1 Press 65k x 5 x 5r DB Bench 80e x 3 x 8r - felt good coming back to these Pull-ups 253 x 1/2/3/1/1 - these felt very hard. Maybe a trifecta of fat, weak, and poor mobility Uni OH Cable Extension 40 x 12/10/7 - gripping the ball

W1 Squat

September 30, 2026 Week 1. Want to be careful with the extensions and leg curls. Easy to push to failure and then not walk tomorrow. Especially since it’s been a couple of months so once I’ve done them. PB Box Squat 151k x 5 x 5r Leg Ext 90 x 12/10/6 Leg Curl 40 x 10/10/6 Nautilus Curl 110 x 4 x 5r

W1 Bench

September 28, 2026 Week 1. Holy crap this was a weak session. Need to get my nerves acclimated again. Ditillo 5 x 5-7r progression. Bench Press 105k x 5 x 5r Add SS 110.5/121k x 3r, 131k x 1 EZ Upright Cable Row 50 x 3 x 10r BB Row 250 x 3 x 6r Tricep Cable Pressdowns 70 x 3 x 10r

W4 GSLP Tuesday

September 22, 2026 Week 4, day 1. Ended up with some sickness that’s been going around from last Wednesday evening until it finally broke with a huge sweat Friday evening. Busy all weekend up until today so this is what it is. Decided to get stretched out and squat with the power bar tonight. Took a bit to get under it. Ouch. Bench Press 93k x 5/5/10 BB Row 250 x 5/5/8 PB Box Squat 154k x 5/5/10

W3 Wednesday GSLP

September 16, 2026 Week 3 Wednesday AD Press 63k x 5/5/10 Angled Grip Pull-ups 255 x 1/2/3/1/2/3/1/2/2 - every 90 seconds Deadlift 385 DO holds x 3, 395 x 10

W3 Monday GSLP

September 14, 2026 Week 3, day 1. Bench Press 92k x 5/5/10 BB Row 247.5 x 5/5/8 SSB Box Squat 152k x 5/5/10

A3 GSLP

September 11, 2026 A3 AD Press 62k x 5/5/10 Angled Grip Pull-ups 256 x 1/2/3/1/2/3/1/2 SSB Box Squat 150k x 5/5/10

B2 GSLP

September 9, 2026 B2 Greyskull. ABA week. Chipping away. I should be doubling my weight chips since the 10+ reps but I figure progression is quick enough. Bench Press 91k x 5/5/10 BB Row 245 x 5/5/8 Deadlift 385 DO hold, 390 x 10 - I’ll add sets beyond the program next week.

A2 GSLP

September 7, 2026 A2. Still oogy AD Press 61k x 5/5/10 NG Chins 253 x 1/2/3/1/2/2 SSB Box Squat 148k x 5/5/10

B1 GSL

September 2, 2026 B2 Greyskull. Same easy start stuff. Added rows. Bench Press 90k x 5/5/10 BB Row 245 x 3 x 5r Deadlift 385 x 10r

A1 Back to It

August 31, 2026 A1. Back at it. Haven’t lifted since August 5 before holidays. Got some illness during that time and I’m still snotty and hacking but I feel like I’m on my way out of it. Figuring I’ll take it a bit slow to get back in the groove so I’m doing a Greyskull LP for a week or so. Very basic. Also holy crap! Doesn’t take much of a break for this to feel freaking heavy! Gas tank is definitely gone as well. AD Press 60k x 5/5/10 - good enough SSB Box Squat 142k x 5/5/10 - yep I’ll see how the next few sessions feel before adding direct back, arms, etc. Just the base program for now.

W2 Hack Squat

W2D1 Press

W7 GGW2 Dead’s

W1D2 Press

W1 Hack Squat

W1 Pinch

W1D1 Press

W6 GGW2 Dead’s & Axle

AD Press 1RM

W4 Squat

W7D2 Grip

W7D1 Press

W5 GGW2 Dead’s

W7D1 Grip

W6D2 Press

W3 Squat

W6D1 Press & W6D2 Grip

W6D1 Grip

W4 GGW2 Dead’s

W5D2 Press

W5D2 Grip

W2 Squat

W5D1 Press & Grip

W3 GGW2 Dead’s

W4D2 Press & Grip

W1 Squat Jobe

W4D1 Press

June 16, 2026

W4D1

AD Press 76k x 5 x 5r

JM Press 62.5k x 3 x 10r

CS T-Bar Row 92.5 x 3 x 8r - still feeling the Meadows rows

https://www.instagram.com/p/DZqwdfqjt6q/?igsh=NjZzd2c3ZzkxZm9p

W4D1 Press

June 16, 2026 W4D1 AD Press 76k x 5 x 5r JM Press 62.5k x 3 x 10r CS T-Bar Row 92.5 x 3 x 8r - still feeling the Meadows rows

W4D1 Grip

W2GGW2 Dead’s

W3D2 Grip

W3D2 Press

W8 Squat & W3D1 Grip

W3D1 Press

W1 GGW2 Dead’s

W2D2 Grip & Arms

W2D2 Press & Mas

W7 Squats

W2D1 Grip

W2D1 Press

W1D2 Grip

W15 Dead’s Test

W1D1 Grip

W1D2 Press

W7 Squat & Grip Test

W1D1 Press

W14 Dead’s

W1R1 Press

W6 Squat

W2R2 Bench & W7D2 Grip

W7D1 Grip

W13 GGW2 Dead’s

W6D2 Grip

W6D1 Grip

W5D2 Grip

W3R3 Press

W5D1 Grip

Legs

W1R2 Conj Bench

W12 GGW2 Dead’s

W4D2 Grip

W2R3 Press

W4D1 Grip

W5 Squat

W3D2 Grip

W3 Conj Bench

April 4, 2026

W3 Conjugate bench day. First time in a "regular" bench position in ages. Left shoulder was a bit ouchy but not enough to stop. 

Red Slingshot Bench

161k x 1 - good enough to start

136k x 3/3/6

T-Bar Row 90 x 3 x 8r - worked up to 100# last week but 90# felt better so I'm going back there for a week or two. 

Horizontal Cable Extension 40 x 2 x 12r - a repeat but cleaner. Repeat again. Wincing is from my left shoulder…

Nautilus Curl 140 x 2 x 8r

April 4, 2026 W3 Conjugate bench day. First time in a "regular" be...

Jason Steeves on Instagram instagram.com

W3D1 Grip

April 3, 2026

W3D1 grip 

Axle Dead's 233 x 2 x 10r

2x5 Saxon 170 x 4 x 2r

DB Wrist Curl 60e x 2 x 10r

April 3, 2026 W3D1 grip Axle Dead's 233 x 2 x 10r 2x5 Saxon 170 x 4 ...

Jason Steeves on Instagram instagram.com

W11 GGW2 Dead’s

April 2, 2026

Week 11 GGW2. Paused first work set of dead's. 

Deadlift 495 x 4 x 2r

SLDL 435 x 6r - looked back at my programming and I'm only supposed to be going to 6 reps now. Easier than the 425 last week. 

Sissy Squat +80 x 5/10/10r - felt like these were going to be much tougher with the weight mass further back holding dumbbells to my sides. Little bit. Just different to get used to more than anything. 

April 2, 2026 Week 11 GGW2. Paused first work set of dead's. Deadlif...

Jason Steeves on Instagram instagram.com

W1R3 Press W2D2 Grip

March 30, 2026

W1R3

Football Bar Press

97.5k x 1 - 94/95k last times

82.5k x 3/3/6

Dip - not today

WG Pulldowns 105k x 6/6/5

Wide Cable Pressdown 120 x 5

Nautilus Curl 130 x 10

W2D2 grip between sets

Axle Holds 243 x 3 x 0:03

2x5 Saxon 170 x 6 x 1r

DB Wrist Curl 60e x 2 x 10r

Jason Steeves on Instagram: "March 30, 2026 W1R3 Football Bar Press 97.5k x 1 - 94/95k last times 82.5k x 3/3/6 Dip - not today WG Pulldowns 105k x 6/6/5 Wide Cable Pressdown 120 x 5 Nautilus Curl 130 x 10 W2D2 grip between sets Axle Holds 243 x 3 x 0:03 2x5 Saxon 170 x 6 x 1r DB Wrist Curl 60e x 2 x 10r" instagram.com

W4 Squat

March 28, 2026

Week 4

SSB Box Squat 176.5k x 3 x 3r

Low Foot Hack Squat (plate weight) 230 x 3 x 8r

GHR x 3 x 3r - changed to harder position 

March 28, 2026 Week 4 SSB Box Squat 176.5k x 3 x 3r Low Foot Hack Squa...

Jason Steeves on Instagram instagram.com

W2 Conj Bench

March 26, 2026

W2 Conjugate bench day. Lowering the bar a little higher. Seems to feel better. Started with 3 chains but in the future I should use 2. I should run a couple of cycles with 3 though now that I've started. Just too high of a percentage of my 1RM. 

Axle Bench w/3c ~54k

139.5/149.5/159.5k x 1 - good starting weight

134.5k x 3/3/5

T-Bar Row 90 x 8, 100 x 8

Horizontal Cable Extension 40 x 5/12/12 - stay here. Left shoulder was pretty gimpy to start with. Last couple of reps were tough on the left. 

Nautilus Curl 100 x 5, 120 x 10

Between Sets W2D1

Axle 228 x 3 x 10 - accidentally did 3 sets

2x5 Saxon 155 x 5 x 3r

DB Wrist Curl 60e x 2 x 10r - grabbed it really uneven with my first set on the left. 

Jason Steeves on Instagram: "March 26, 2026 W2 Conjugate bench day. Lowering the bar a little higher. Seems to feel better. Started with 3 chains but in the future I should use 2. I should run a couple of cycles with 3 though now that I've started. Just too high of a percentage of my 1RM. Axle Bench w/3c ~54k 139.5/149.5/159.5k x 1 - good starting weight 134.5k x 3/3/5 T-Bar Row 90 x 8, 100 x 8 Horizontal Cable Extension 40 x 5/12/12 - stay here. Left shoulder was pretty gimpy to start with. Last couple of reps were tough on the left. Nautilus Curl 100 x 5, 120 x 10 Between Sets W2D1 Axle 228 x 3 x 10 - accidentally did 3 sets 2x5 Saxon 155 x 5 x 3r DB Wrist Curl 60e x 2 x 10r - grabbed it really uneven with my first set on the left." instagram.com

W10 GGW2 Dead’s

March 24, 2026

Week 10 GGW2. Paused first work set of dead's. Tired. No nap at noon and no caffeine since 11:00am. Trying something. 

Deadlift 465 x 6 x 3r

SLDL 425 x 6 - something to build off of

Sissy Squat +70 x 3 x 10r - going to go to the SSB. Dumbbells are getting to be a pain. 

Jason Steeves on Instagram: "March 24, 2026 Week 10 GGW2. Paused first work set of dead's. Tired. No nap at noon and no caffeine since 11:00am. Trying something. Deadlift 465 x 6 x 3r SLDL 425 x 6 - something to build off of Sissy Squat +70 x 3 x 10r - going to go to the SSB. Dumbbells are getting to be a pain." instagram.com

W1D3 Grip

March 23, 2026

W1D3 Grip. Had a very painful "pop" in my left wrist during my pinches. Fingers went numb too. Then better. We'll see if everything is back to normal now in the coming days.

Axle Holds 233 x 3 x 0:03

2x5 Saxon 170 x 4 x 1r

DB Wrist Curl 60e x 2 x 10r

W3R2 Press

March 21, 2026

W3R2. Surprised missing 95k. Oh well. Next time. 

Standing BB Press - Pinkies on Rings w/Mini Bands (29/16 pins)

95.5k x f, 92.5k x 1 - 90k last time

78.5k x 3/3/4

Dip 320.7 x 2/6, - 4/5 @ 318,  321.3 x 5 last time. Not a crisp lockout but I'm counting it. 

WG Pulldowns 97.5k x 2 x 8r

Wide Cable Pressdown 115 x 7 - 4 last time. Nice!

Wrist was too niggled. I'll do something at TSE tomorrow 

DB Preacher Curl 57.5e x # - 5/6 last sessions

March 21, 2026 W3R2. Surprised missing 95k. Oh well. Next time. Standi...

Jason Steeves on Instagram instagram.com

W3 Squats & W1D2 Grip

March 19, 2026

W3 Squats & W1D2 grip. First day playing with my new hack squat machine. 

SSB Box Squat 171.5k x 3 x 3r

Low Foot Hack Squat (plate weight) 180 x 5/8/8/8r - finding my working weight. Give a couple of weeks for my knees to adapt. 

GHR x 3 x 5r

Between Sets

Axle Deadlift 223 x 10 - good enough. Don't want a back pump for squats with a true 10+ set

2x5 Saxon Deadlift 155 x 4 x 3r

DB Wrist Curl 60e x 2 x 10r

March 19, 2026 W3 Squats & W1D2 grip. First day playing with my new ha...

Jason Steeves on Instagram instagram.com

W1 Conj Bench

March 17, 2026

W1 Conjugate Bench. Using the pin press today. Keeping the triceps focus and with the shortened RoM hopefully my shoulder doesn't get angry. 

CG Pin-16 Bench 

121/131/136/141k x 1r, 143 x f

121k x 3/3/5

GSRM40 Row 285 x 3 x 8r

Overhead Cable Extension 100 x 6r - 8 last time. Might be affected by phone calls during my session plus a different main extensive that hit my triceps more. 

Bayesian Cable Curl 45e x R-7, L-5 - R-5r, L-3r last time 

Jason Steeves on Instagram: "March 17, 2026 W1 Conjugate Bench. Using the pin press today. Keeping the triceps focus and with the shortened RoM hopefully my shoulder doesn't get angry. CG Pin-16 Bench 121/131/136/141k x 1r, 143 x f 121k x 3/3/5 GSRM40 Row 285 x 3 x 8r Overhead Cable Extension 100 x 6r - 8 last time. Might be affected by phone calls during my session plus a different main extensive that hit my triceps more. Bayesian Cable Curl 45e x R-7, L-5 - R-5r, L-3r last time" instagram.com

GSD Thick Bar W1D1

March 15, 2026

GSD thick bar program. W1D1. Always sucked at thick bar and was "ok" with my pinch. Today's a test day then a few weeks of structured programming to see what shakes out. 

Axle Conventional Deadlift 

263/273/282/288/293 x 1

298 x past the knees 2x

Soooo weak. Hopefully get some newbie gains!

2 x 5 Saxon Pinch Deadlift

165/175/185 x 1

195 x past knees then a hop

190 x 1 - probably could've went back to 195 but this is good enough to start

Cable Wrist Curl 80 x 2 x 10r

Jason Steeves on Instagram: "March 15, 2026 GSD thick bar program. W1D1. Always sucked at thick bar and was "ok" with my pinch. Today's a test day then a few weeks of structured programming to see what shakes out. Axle Conventional Deadlift 263/273/282/288/293 x 1 298 x past the knees 2x Soooo weak. Hopefully get some newbie gains! 2 x 5 Saxon Pinch Deadlift 165/175/185 x 1 195 x past knees then a hop 190 x 1 - probably could've went back to 195 but this is good enough to start Cable Wrist Curl 80 x 2 x 10r" instagram.com

Week 9 GGW2 Dead’s

March 14, 2026

Week 9 GGW2. Paused first work set of dead's. 

Deadlift 465 x 5 x 3r

SLDL 415 x 8 - that was tough! Definitely my 8 rep max today

Sissy Squat +60 x 3 x 10r

Jason Steeves on Instagram: "March 14, 2026 Week 9 GGW2. Paused first work set of dead's. Deadlift 465 x 5 x 3r SLDL 415 x 8 - that was tough! Definitely my 8 rep max today Sissy Squat +60 x 3 x 10r" instagram.com

W2 Cycle 2 Press

March 11, 2026

Week 2, cycle 2. Those micro plates work great for this stuff I wish I had another 1/4" of room for my mitts. Thumbs are getting scuffed up. 

Standing DB Press 

70/80/90/97.5(101.3) x 1

82.5e x 3/3/6

Dip 321.3 x 5 - 4/5 @ 318 last time. Weeble- wobbles stymied my 6th

WG Pulldowns 95k x 2 x 8r

Wide Cable Pressdown 115 x 4

DB Preacher Curl 57.5e x 6 - 5 last session

March 11, 2026 Week 2, cycle 2. Those micro plates work great for this...

Jason Steeves on Instagram instagram.com

W2 Squats

March 9, 2026

W2 Squats.  A little oogy the last couple of days. Minimal work. 

SSB Box Squat

166k x 3 x 3r

141k x 10r

Seated Cable Leg Curls 90 x 3 x 12r - repeat

March 9, 2026 W2 Squats. A little oogy the last couple of days. Minima...

Jason Steeves on Instagram instagram.com

Grip

March 6, 2026

Some grip stuff

2-3/8" Fixed DB Picks w/120.8

R - 1/2/3/1

L - 0/1/3/1

2-3/8" Wrist Wrench Picks w/60.8

R - 1/5/5

L - 1/5/5

Wrist Rocker w/2.5 - blowed up!

Each Direction 50x for 1 set

Jason Steeves on Instagram: "March 6, 2026 Some grip stuff 2-3/8" Fixed DB Picks w/120.8 R - 1/2/3/1 L - 0/1/3/1 2-3/8" Wrist Wrench Picks w/60.8 R - 1/5/5 L - 1/5/5 Wrist Rocker w/2.5 - blowed up! Each Direction 50x for 1 set" instagram.com

W3 Ditillo Bench

March 5, 2026

W3 Ditillo Bench. Shoulders effed. Wrist is effed. 

SA Football Bar Bench 

123.5k x 3 x 1r

88k x 2 x 12r

GSRM40 Row 280 x 3 x 8r

Overhead Cable Extension 100 x 8r

Bayesian Cable Curl 45e x R-5r, L-3r

Jason Steeves on Instagram: "March 5, 2026 W3 Ditillo Bench. Shoulders effed. Wrist is effed. SA Football Bar Bench 123.5k x 3 x 1r 88k x 2 x 12r GSRM40 Row 280 x 3 x 8r Overhead Cable Extension 100 x 8r Bayesian Cable Curl 45e x R-5r, L-3r" instagram.com

W8 GGW2 Dead’s

March 2, 2026

Week 8 GGW2.

Deadlift 465 x 4 x 3r - just going to pause the first set now

SLDL 395 x 8

Sissy Squat +55 x 3 x 10r - little futzing to figure out how to best hold the weight

Jason Steeves on Instagram: "March 2, 2026 Week 8 GGW2. Deadlift 465 x 4 x 3r - just going to pause the first set now SLDL 395 x 8 Sissy Squat +55 x 3 x 10r - little futzing to figure out how to best hold the weight" instagram.com