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

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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

W3 Bench

December 27, 2024

Week 3. Going to see if daily hangs help with my shoulder. Still twingy. Bench hurt to unrack. Still oogy guts and sweating when I shouldn't be. Recovery week, next week. 

Dead Hangs 262 x 3 x 0:45

AD Speed Press 65.5k x 5 x 3r

Bench Press 130.5k x 3 x 1r

Low Incline DB Press (2-3 x 8-10r) 100e x 2 x 8r

Dip (2-3 x 8-10r) 277#(262 +15) x 2 x 10r

Jason Steeves on Instagram: "December 27, 2024 Week 3. Going to see if daily hangs help with my shoulder. Still twingy. Bench hurt to unrack. Still oogy guts and sweating when I shouldn't be. Recovery week, next week. Dead Hangs 262 x 3 x 0:45 AD Speed Press 65.5k x 5 x 3r Bench Press 130.5k x 3 x 1r Low Incline DB Press (2-3 x 8-10r) 100e x 2 x 8r Dip (2-3 x 8-10r) 277#(262 +15) x 2 x 10r" instagram.com

W3 Dead’s

December 26, 2024

Week 3. Sweating irregularly and painful guts yesterday. A bit better today so figured I'd give the scheduled session a crack. Also got some ribs smoking on the grill so I'd best get feeling better. 

SSB Speed Box Squat 153k x 5 x 3r

Deadlift 505 x 3 x 1r

SLDL (1-2 x 6-8r) 405 x 8

DB Shrug (3 x 15-20r) 100e x 3 x 20r

Jason Steeves on Instagram: "December 26, 2024 Week 3. Sweating irregularly and painful guts yesterday. A bit better today so figured I'd give the scheduled session a crack. Also got some ribs smoking on the grill so I'd best get feeling better. SSB Speed Box Squat 153k x 5 x 3r Deadlift 505 x 3 x 1r SLDL (1-2 x 6-8r) 405 x 8 DB Shrug (3 x 15-20r) 100e x 3 x 20r" instagram.com

W3 Press

December 24, 2024

Week 3. Replaced the JM's with pressdowns. 

AD Press 93.5k x 3 x 1r

CG Barbell Bench (3 x 5-8r) 113k x 6/6/5

Cable Press-downs (2-3 x 8-10r) 80 x 3 x 10r

Cable Overhead Ext(2-3 x 10-12r) 70 x 2 x 10r

Jason Steeves on Instagram: "December 24, 2024 Week 3. Replaced the JM's with pressdowns. AD Press 93.5k x 3 x 1r CG Barbell Bench (3 x 5-8r) 113k x 6/6/5 Cable Press-downs (2-3 x 8-10r) 80 x 3 x 10r Cable Overhead Ext(2-3 x 10-12r) 70 x 2 x 10r" instagram.com

W3 Squat

December 23, 2024

Week 3. The holidays have arrived!

SSB Box Squat 218k x 3 x 1r

WG Flat Pulldowns 92.5k (3-5 x 8-12r) x 12/10/10/8

BB Row (2-3 x 10-12r) 100k x 3 x 10r

Nautilus Curl (3-4 x 8-12r) 110 x 12/10/9

Jason Steeves on Instagram: "December 23, 2024 Week 3. The holidays have arrived! SSB Box Squat 218k x 3 x 1r WG Flat Pulldowns 92.5k (3-5 x 8-12r) x 12/10/10/8 BB Row (2-3 x 10-12r) 100k x 3 x 10r Nautilus Curl (3-4 x 8-12r) 110 x 12/10/9" instagram.com