W7 Dead’s

January 30, 2023

Week 7. Niggled my back a couple of weeks ago so I truncated the session to not aggravate my back again. See. I'm learning. 

Seated Hip Circle 3 x 30r

Deadlift DO hold 405 x ~0:10

Strap 520 x 4 x 2r

I'll do some grip and rows tomorrow. 

Jason Steeves on Instagram: "Some stuff from tonight. DO 405 for around 0:10. Felt good. A working set from 515 x 4 x 2r strapped." instagram.com

W1D2 Press

January 26, 2023

W1D2. Lunch

Seated BB Press 87.5k x 10 x 1r

CG 2Brd Bench 110k x 3 x 8r

Chins 255 x 5 x 3r

RT Picks 121 x R x 15, L x 13
Pony Pinch x 3 x 10r

Jason Steeves on Instagram: "Lunchtime singles (10) plus other stuff. Achy." instagram.com

W2 Squat

January 25, 2022

Week 2. Little winded but feeling like I'm getting acclimated to the higher rep sets now.

Seated hip circle x 4 x 25r

SSB Box Squat 145k x 4 x 10r

Seated Band Uni Leg Curl Avr x 20/15/10

Sissy Squat 255# - nope. Knees feel too unstable after the leg curls.

Belt Squat CG Row 150 x 4 x 12r

W1D1 Press

January 23, 2023

W1D1. Start of a new press cycle. Bad food choices throughout the weekend yapped me a bit. 

Longish rest due to a phone call prior to my last RT lifts. 

Seated BB Press 68k x 5 x 5r

DB Bench 100e x 8/8/6

BB Row (BB Style) 185 x 4 x 12r

Cable Mach w/Bar Pushdowns 50 x 22/15/12

DB Uni Hammer Curl 50e x 3 x 5r

DB Laterals 25e x 3 x 12r

RT Picks 121# R- 15, L- 12

Pony Pinch x 3 x 10r

Jason Steeves on Instagram: "Start of a new cycle. Seated press, db bench, strict row, pushdowns, hammer curls, laterals, and rolling thunder" instagram.com

W6 Deadlift

January 19, 2023

Week 6. Back felt good but I left out the high rep stuff to let it heal a tad more. Right thumb is a little jiggy after that slip on Monday. 

Deadlift 380 DO x 6 x 5r

BB Row BB Style 185 x 4 x 10r

Standing Cable Pullover 50 x 2 x 15r - holy crap these got tough

RT Picks 121# R - 12r, L - 10r

Pony Pinch - left out due to the janky thumb 

Jason Steeves on Instagram: "Plinking away. Back feels good but I don't want to push too hard. Deadlifting double overhand 380 x 6 x 5r then some assistance and rolling thunder." instagram.com

W7D2 Press Test

January 18, 2023

W7D2 test day. Just worked up to a top single and called it there for the day. Excited to see what the next cycle gives me. 

Seated BB Press wu to 90/95/97.5k x 1r

Jason Steeves on Instagram: "January 18, 2023 W7D2 test day. Just worked up to a top single and called it there for the day. Excited to see what the next cycle gives me. Seated BB Press wu to 90/95/97.5k x 1r" instagram.com

W1 Step Loading Squat

January 16, 2022

Week 1 Step loading. 18 sessions of double progression lined up. Let's hope I don't get bored haha!

Seated hip circle x 4 x 25r

SSB Box Squat 141k x 3 x 10r

Seated Band Leg Curl Avr x 3 x 25r

Sissy Squat 257# x 3 x 15r

RT Pulls x 116# R-21r, L-21r
Pony Pinch x 3 x 10r

W7D1 Press - Reload

January 12, 2023

W7D1 press reload day. Experimenting with the rows. Using less weight, more ROM and control for greater stimulus.

Seated BB Press 73.5k x 3 x 3r

DB Bench 100e x 8/8/8/7

Cable Mach w/Rope Pushdowns 50 x 3 x 10r

BB Row (BB Style) 135 x 5 x 10r

RT Picks 116 R- 19, L- 16

Pony Pinch x 3 x 10r

W5 Dead’s

January 11, 2023

Week 5. Back was a bit off so I terminated the dead's early.

Deadlift 490 x 5 x 2r

GHR BW x 3 x 10r

Standing Band Crunch x 3 x 20r

W6D2 Press

January 9, 2023

W6D2. Decent session. Noted that my shoulder hasn't been bugging me for a spell. Good stuff.

Tried the belt squat machine for rows and holy crap I got a good lat pump!

RT pulls are starting to get into a good rep range, with the right anyways.

Seated BB Speed Press 60k x 10 x 3r

CG 2Brd Bench 110k x 8/8/6

CG Belt Squat Machine Row 150 x 3 x 12r

BB Curl 55k x 3 x 5r

RT Picks 116 x R x 19, L x 15
Pony Pinch x 3 x 10r

W3 Squat

January 7, 2023

Week 3 squat stuff

Belt Squat 150 x 4 x 12r

Seated Band Leg Curl Avr x 25/25/15

Sissy Squat x 3 x 15r

RT Pulls x 116# R-15r, L-12r
Pony Pinch x 3 x 10r - left needed assistance

W6D1 Press

January 4, 2023

W6D1. On the tail end of this cold (I hope). Going to get to work pushing a single amrap set 2-3x a week on the RT.

Reduced the volume due to the cold. Feeling gassed doing the db bench. I'll schedule the next session for Saturday. Left the omitted exercise here so I remember what I need to do next time.

Seated BB Press 73.5k x 5 x 5r

DB Bench 100e x 3 x 5r - truncated from 5 sets

PJR Pullover 100 x omitted

Upright Row (pinkies to rings) 40k x 4 x 8r - omitted

BB Curl (strictish) 55k x 3 x 5r - omitted

Between sets:
RT Picks 116# x 12 reps right (162#), 9 left (150#)
TTK 9.5 x 3 x 10r

W4 Dead’s

January 2, 2023

Week 4. First session in a minute. Coming off of the tail end of a good cold. Sweating my guts out… Happy with the dead's feeling like this though.

Hip Circle x 4 x 25r

Deadlift DOH 355 x 6 x 5r

TnG Dead's 275 x 2 x 15r

Too lightheaded after the TnG sets to worry about continuing. Strength is there easily enough but my lung capacity with this cold sucks. Oh well. Got quality work in.