W1D1 Press

November 18, 2024

Week 1, day 1. Old guy program. Backed off on the press. Left shoulders getting niggly again. Simonized it for a bit. Figuring working weights out again now that the triceps are on press day again. 

AD Press 71.5k x 3 x 5r

CG Barbell Bench 105k x 8/8/6

JM Press 60k x 2 x 12r

Cable Overhead Extension 50 x 11/12/11 - figuring these out

Jason Steeves on Instagram: "November 18, 2024 Week 1, day 1. Old guy program. Backed off on the press. Left shoulders getting niggly again. Simonized it for a bit. Figuring working weights out again now that the triceps are on press day again. AD Press 71.5k x 3 x 5r CG Barbell Bench 105k x 8/8/6 JM Press 60k x 2 x 12r Cable Overhead Extension 50 x 11/12/11 - figuring these out" instagram.com

Andy Baker - Squat Week 1

November 17, 2024

Week 1 squat of Andy Bakers after 40 program. Sick and not feeling 100% but I've been sitting for too many days. Going back to a 4x per week format. Going to see if trimming back the overall session duration helps with motivation. A lot less volume than what I typically do. Fun fact: you can hear the danger on the rows!

SSB Box Squat 166.5k x 3 x 5r 

WG Flat Pulldowns 85k x 10/10/10/9

BB Row 80k x 3 x 12r

GHR DB Curl 40e x 10/10/8 - way tougher after back

Jason Steeves on Instagram: "November 17, 2024 Week 1 squat of Andy Bakers after 40 program. Sick and not feeling 100% but I've been sitting for too many days. Going back to a 4x per week format. Going to see if trimming back the overall session duration helps with motivation. A lot less volume than what I typically do. Fun fact: you can hear the danger on the rows! SSB Box Squat 166.5k x 3 x 5r WG Flat Pulldowns 85k x 10/10/10/9 BB Row 80k x 3 x 12r GHR DB Curl 40e x 10/10/8 - way tougher after back" instagram.com

W4D1 Press

November 13, 2024

Week 4, day 1. This week got off to a delayed start. Plan on doing dead's tomorrow so I'm truncating a bit of work tonight. 

AD Press 77.5k x 5 x 5r

CG Barbell Bench 100k x 4 x 8r - felt waaay easier than last time

WG Flat Handle Pulldowns 85k x 10/10/10/8

GSR40 Row (feet back) 220 (cut from today)

EZ Cable Upright Row 80 x 2 x 12r

Dead Hang 260 x 2 x 1:00

Jason Steeves on Instagram: "November 13, 2024 Week 4, day 1. This week got off to a delayed start. Plan on doing dead's tomorrow so I'm truncating a bit of work tonight. AD Press 77.5k x 5 x 5r CG Barbell Bench 100k x 4 x 8r - felt waaay easier than last time WG Flat Handle Pulldowns 85k x 10/10/10/8 GSR40 Row (feet back) 220 (cut from today) EZ Cable Upright Row 80 x 2 x 12r Dead Hang 260 x 2 x 1:00" instagram.com

W2 Squat

November 9, 2024

Week 2. Holy crap the sissy squats gassed out my legs. Those dumbbell curls don't feel like much until you're done the set. 

SSB Box Squat 149k x 4 x 10r

Sissy Squat BW x 2 x 15r - repeat 

RDL 265 x 2 x 12r

JM Press 70k x 3 x 10r

GHR DB Curl 40e x 3 x 10r - repeat

Dead Hang 258# x 3 x 0:50

Jason Steeves on Instagram: "November 9, 2024 Week 2. Holy crap the sissy squats gassed out my legs. Those dumbbell curls don't feel like much until you're done the set. SSB Box Squat 149k x 4 x 10r Sissy Squat BW x 2 x 15r - repeat RDL 265 x 2 x 12r JM Press 70k x 3 x 10r GHR DB Curl 40e x 3 x 10r - repeat Dead Hang 258# x 3 x 0:50" instagram.com

W3D2 Press

November 6, 2024

Week 3, day 2

AD Press 94.5k x 10 x 1r

Dip +45(305) x 3 x 5r

OH Cable Extensions 25e x 2 x 12r

Cable Flexion Row 220 x 3 x 5r - repeat

CG Pulldown 90k x 4 x 6r
 
EZ Upright Cable Row 75 x 3 x 10r

Jason Steeves on Instagram: "November 6, 2024 Week 3, day 2 AD Press 94.5k x 10 x 1r Dip +45(305) x 3 x 5r OH Cable Extensions 25e x 2 x 12r Cable Flexion Row 220 x 3 x 5r - repeat CG Pulldown 90k x 4 x 6r EZ Upright Cable Row 75 x 3 x 10r" instagram.com

W2 Dead’s

November 4, 2024

Week 2. Easiest week I get. 

Deadlift 335 x 6 x 5r

Snatch Grip Dead's 245 x 2 x 15r - fatiguing!

Strict"ish" BB Row 70k x 3 x 10r - I'll take a long run up with these at the higher reps. 

 

JM Press 65k x 4 x 10r

DB Hammer Curl 55e x 3 x 8r

Dead Hang 257 x 2 x 0:50

 

Jason Steeves on Instagram: "November 4, 2024 Week 2. Easiest week I get. Deadlift 335 x 6 x 5r Snatch Grip Dead's 245 x 2 x 15r - fatiguing! Strict"ish" BB Row 70k x 3 x 10r - I'll take a long run up with these at the higher reps. JM Press 65k x 4 x 10r DB Hammer Curl 55e x 3 x 8r Dead Hang 257 x 2 x 0:50" instagram.com

W3D1 Press

November 1, 2024

Week 3, day 2

AD Press 75.5k x 5 x 5r

CG Barbell Bench 100k x 8/8/7/5 - got wonky on the last set

WG Flat Handle Pulldowns 80k x 4 x 10r

GSR40 Row (feet back) 220 x 3 x 10r - repeat

EZ Cable Upright Row 70 x 3 x 12r - repeat

Dead Hang 256 x 3 x 0:45

Jason Steeves on Instagram: "November 1, 2024 Week 3, day 2 AD Press 75.5k x 5 x 5r CG Barbell Bench 100k x 8/8/7/5 - got wonky on the last set WG Flat Handle Pulldowns 80k x 4 x 10r GSR40 Row (feet back) 220 x 3 x 10r - repeat EZ Cable Upright Row 70 x 3 x 12r - repeat Dead Hang 256 x 3 x 0:45" instagram.com

W1 Squat



October 30, 2024

Week 1. Back to the SSB. Too old to be getting stretched out for a straight bar. Also I've been just using high test coffee and a couple scoops of L-citrulline for a pre workout over the past few weeks and am liking it. Once I get my form dialed in with the JM's I'll be able to up the weight significantly I think. Throwing the dead hangs in again to try and loosen my shoulders up. 

SSB Box Squat 146k x 3 x 10r

Hip Belt Squat 190 x 3 x 8r

RDL 245 x 2 x 12r

JM Press 60k x 3 x 10r

GHR DB Curl 35e x 3 x 10r - starting light until my tendons get used to the stretch. I stopped coming up so much after this first set as well to keep the tension on. 

Dead Hang 257# x 3 x 0:45

Jason Steeves on Instagram: "October 30, 2024 Week 1. Back to the SSB. Too old to be getting stretched out for a straight bar. Also I've been just using high test coffee and a couple scoops of L-citrulline for a pre workout over the past few weeks and am liking it. Once I get my form dialed in with the JM's I'll be able to up the weight significantly I think. Throwing the dead hangs in again to try and loosen my shoulders up. SSB Box Squat 146k x 3 x 10r Hip Belt Squat 190 x 3 x 8r RDL 245 x 2 x 12r JM Press 60k x 3 x 10r GHR DB Curl 35e x 3 x 10r - starting light until my tendons get used to the stretch. I stopped coming up so much after this first set as well to keep the tension on. Dead Hang 257# x 3 x 0:45" instagram.com

W2D2 Press

October 28, 2024

Week 2, day 2. First time trying the flexion rows. Andrew says do em so I will. I'll creep it up over the weeks but it does feel good. I see what he says too about getting past the toes. Need to jig something to get more stretch yet. Side note; I think operation grow a back is working. 

AD Speed Press 61.5k x 10 x 3r - felt good after the 6th set

Dip 256 x 12, +45(301) x 6/5/5

OH Cable Extensions 25e x 2 x 12r

Cable Flexion Row 210 x 5, 3 x 8r

CG Pulldown 90k x 4 x 6r - repeat

EZ Upright Cable Row 70 x 3 x 10r

Jason Steeves on Instagram: "October 28, 2024 Week 2, day 2. First time trying the flexion rows. Andrew says do em so I will. I'll creep it up over the weeks but it does feel good. I see what he says too about getting past the toes. Need to jig something to get more stretch yet. Side note; I think operation grow a back is working. AD Speed Press 61.5k x 10 x 3r - felt good after the 6th set Dip 256 x 12, +45(301) x 6/5/5 OH Cable Extensions 25e x 2 x 12r Cable Flexion Row 210 x 5, 3 x 8r CG Pulldown 90k x 4 x 6r - repeat EZ Upright Cable Row 70 x 3 x 10r" instagram.com

W1 Dead’s

October 25, 2024

Week 1. Visitors during the dead's so it took a bit too long tonight. That's life. Going to go see how everyone makes out at the King Kong grip comp tomorrow. 

Deadlift 450 x 8 x 3r

BB Row 245 x 2 x 10r - futzed with a couple of styles. Need to drop the weight and get stricter. 

 

JM Press 50k x 2 x 10r, 55k x 10r, 60k x 10r - hoping I get a spike of newbie gains with this. Started feeling the groove at the 60k set. Probably felt the easiest. 

Superset

DB Rolling Skullcrushers 50e x 3 x 8r - cleaner after the first set

DB Hammer Curl 50e x 3 x 8r

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