W1D1 Press

October 14, 2024

Week 1, day 1. Start of another press block. Smidged up my training 1RM another 2.5kg which is still 5kg behind my press last week. One thing that's taken years to figure out is I don't need to play so near my true max to push progress. Especially after 50 haha!

AD Press 71.5k x 5 x 5r

CG Barbell Bench 110.5k x 6/6/4

WG Flat Handle Pulldowns 77.5k x 4 x 10r - repeat

GSR40 Row (feet back-way harder) 200 x 3 x 10r

EZ Cable Upright Row 50 x 3 x 12r - these feel pretty good

Jason Steeves on Instagram: "October 14, 2024 Week 1, day 1. Start of another press block. Smidged up my training 1RM another 2.5kg which is still 5kg behind my press last week. One thing that's taken years to figure out is I don't need to play so near my true max to push progress. Especially after 50 haha! AD Press 71.5k x 5 x 5r CG Barbell Bench 110.5k x 6/6/4 WG Flat Handle Pulldowns 77.5k x 4 x 10r - repeat GSR40 Row (feet back-way harder) 200 x 3 x 10r EZ Cable Upright Row 50 x 3 x 12r - these feel pretty good" instagram.com

W5 Squat

October 12, 2024

Week 5. Getting distracted with the streamed Canadian strongman content this weekend. Just used the power bar since it was already in the rack. Took a bit to stretch out enough to get the bar right on my back with my index fingers being on the rings. My elbows are hating me. 

Plus side is that I timed my slow bbq ribs to be done at the end of this session. 

Power Bar Box Squat 186.5k x 3 x 3r, 158k x 2 x 10r

Sandbag over 53" 230 x 2 x 2r - good enough

One Arm Cable Ext (D-Handle) 27.5e x 15/12/10 - RP'd the left

Curl - nope. Elbows are too niggly from fitting under the power bar again. 

Jason Steeves on Instagram: "October 12, 2024 Week 5. Getting distracted with the streamed Canadian strongman content this weekend. Just used the power bar since it was already in the rack. Took a bit to stretch out enough to get the bar right on my back with my index fingers being on the rings. My elbows are hating me. Plus side is that I timed my slow bbq ribs to be done at the end of this session. Power Bar Box Squat 186.5k x 3 x 3r, 158k x 2 x 10r Sandbag over 53" 230 x 2 x 2r - good enough One Arm Cable Ext (D-Handle) 27.5e x 15/12/10 - RP'd the left Curl - nope. Elbows are too niggly from fitting under the power bar again." instagram.com

W7D2 Press

October 9, 2024

W7D2. Push to a top single. 105k was my last PR in January and this moved a lot better. 16# lower body weight to boot. Also did a few months of physio and limited pressing between these dates so that's good news. 

AD Press 80/90/100/105/107.5k x 1r 110k x f

Loading up my new 140kg bag between sets. 

Jason Steeves on Instagram: "October 9, 2024 W7D2. Push to a top single. 105k was my last PR in January and this moved a lot better. 16# lighter body weight to boot. Also did a few months of physio and limited pressing between these dates so that's good news. AD Press 80/90/100/105/107.5k x 1r 110k x f Loading up my new 140kg bag between sets." instagram.com

W7 Dead’s

October 7, 2024

Week 7. Dieting and work stress are definitely zapping me a bit. Kept it a little easier on arms as I want to push 1RM press on Wednesday. Left wrist is janky. 

Deadlift 525 x 5 x 2r

One Arm High Cable Row 85e x 3 x 8r - repeat. Left is lagging

DB Rolling Skullcrushers 45e x 10r

DB Hammer Curl 45e x 8r - these felt nice. Need to do more

1st and last dead's sets shown

Jason Steeves on Instagram: "October 7, 2024 Week 7. Dieting and work stress are definitely zapping me a bit. Kept it a little easier on arms as I want to push 1RM press on Wednesday. Left wrist is janky. Deadlift 525 x 5 x 2r One Arm High Cable Row 85e x 3 x 8r - repeat. Left is lagging DB Rolling Skullcrushers 45e x 10r DB Hammer Curl 45e x 8r - these felt nice. Need to do more 1st and last dead's sets shown" instagram.com

W7D1 Press

October 4, 2024

W7D1. Step back day to set myself up for a max next week. 65-75% of last weeks set and rep volume. Good cause I'm feeling beat up.

I also re-weighed my 270# sandbag due to the 300# feeling so heavy last time. The 270 is closer to 275 and the 300 is about 308. Bought the 140kg Cerberus bag to match the rest. Should be here soon. I'll empty the Ironmind bag into it.

AD Press 80k x 3 x 3r

CG Barbell Bench 110.5k x 2 x 4r

WG Flat Handle Pulldowns 77.5k x 3 x 5r

Cable Incline Row 105 x 3 x 8r

Standing Crunch 55k x 3 x 6r

Bottom Setting Cable Laterals 25e x 2 x 6r

W4 Squat part 2

October 3, 2024

Second half of yesterday's session. Not a lot of zazz today. 

Sandbag over 48" 270 x 6 x 1r - pooped today

One Arm Cable Ext (D-Handle) 27.5e x 3 x 12r - repeat. These really cooked my triceps

EZ Curl 52.5k x 5/8/8 - repeat. Seems I need a primer set at the working weight too

Jason Steeves on Instagram: "October 3, 2024 Second half of yesterday's session. Not a lot of zazz today. Sandbag over 48" 270 x 6 x 1r - pooped today One Arm Cable Ext (D-Handle) 27.5e x 3 x 12r - repeat. These really cooked my triceps EZ Curl 52.5k x 5/8/8 - seems I need a primer set at the working weight" instagram.com

W4 Squat

October 2, 2024

Week 4. Last couple of days were no good to lift. Felt better today but I've definitely got a cold coming on. Just minimal. 

Went to the squat bar as well. Lots of power going back but my shoulder flexibility is pretty damn negligible so even with my arms stretched out it was a bit ouchy. 

Squat Bar Box Squat 181.5k x 3 x 3r, 155.5k x 2 x 10r

I'll keep a record of what I'd like to do tomorrow down below. 

Sandbag

Seated Uni Cable Leg Curl 60e 

One Arm Cable Ext 30e 

EZ Curl 52.5k x 

Jason Steeves on Instagram: "October 2, 2024 Week 4. Last couple of days were no good to lift. Felt better today but I've definitely got a cold coming on. Just minimal. Went to the squat bar as well. Lots of power going back but my shoulder flexibility is pretty damn negligible so even with my arms stretched out it was a bit ouchy. Squat Bar Box Squat 181.5k x 3 x 3r, 155.5k x 2 x 10r I'll keep a record of what I'd like to do tomorrow down below. Sandbag Seated Uni Cable Leg Curl 60e One Arm Cable Ext 30e EZ Curl 52.5k x" instagram.com

W6D2 Press

September 28, 2024

Week 6, day 2. Morning session; coffee, double scoop, coffee and gtg. 

AD Speed Press 65k x 10 x 3r

DB Bench 110e x 7/7/5 - speed pressing definitely saps me

Meadows Row 100e x 3 x 10r 

CG Pulldown 80k x 4 x 8r

Low Cable Laterals 25e x 2 x 12r

Sandbag over 48" 230 x , 270 x , 300 x fail - just super quick touch today

Jason Steeves on Instagram: "September 28, 2024 Week 6, day 2. Morning session; coffee, double scoop, coffee and gtg. AD Speed Press 65k x 10 x 3r DB Bench 110e x 7/7/5 - speed pressing definitely saps me Meadows Row 100e x 3 x 10r CG Pulldown 80k x 4 x 8r Low Cable Laterals 25e x 2 x 12r Sandbag over 48" 230 x , 270 x , 300 x fail - just super quick touch today" instagram.com

W6 Dead’s

September 26, 2024

Week 6. Still dropping weight but not managing to eat on schedule or enough so I'm getting a bit zapped. 

Deadlift 385 x 6 x 5r

One Arm High Cable Row 75e x 4 x 8r

SS
Triceps Pushdowns 90 x 3 x 8r

Nautilus Curl 130 x 3 x 8r

instagram.com

W6D1 Press

September 23, 2024

W6D1.

AD Press 80k x 5 x 5r

CG Barbell Bench 110.5k x 7/6

WG Flat Handle Pulldowns 77.5k x 4 x 8r

Cable Incline Row 105 x 12/12/12/8 - repeat

Standing Crunch 77.5k x 10/10 55k x 10r - moved the bar down to brace against my butt and needed to drop the weight immediately. I'll be sore tomorrow. 

Bottom Setting Cable Laterals 25e x 3 x 10r - repeat

Jason Steeves on Instagram: "September 23, 2024 W6D1. AD Press 80k x 5 x 5r CG Barbell Bench 110.5k x 7/6 WG Flat Handle Pulldowns 77.5k x 4 x 8r Cable Incline Row 105 x 12/12/12/8 Standing Crunch 77.5k x 10/10 55k x 10r - moved the bar down to brace against my butt and needed to drop the weight immediately. I'll be sore tomorrow. Bottom Setting Cable Laterals 25e x 3 x 10r" instagram.com