W4D2 Press

September 26, 2023

W4D2. Just thought it was mentioning my delts get hit a lot with seated pressing. I read some stuff recently pointing more to triceps, etc. Not for me at least. 

Seated Speed Press 60.5k/133# x 10 x 3r

CG Bench 100.5k/221.5# x 4 x 10r - paused the last rep. Good. 

DB Laterals 35e x 2 x 10r

CS T-Bar Row (plate weight) 135 x 5 x 5r

Jason Steeves on Instagram: "Weight adds up real quick with such a long arm." instagram.com

W1 Squat Again

September 25, 2023

Week 1 again. I think this is the 3rd restart on squats. What a dum-dum. Program hopping but it's all been essentially the same weight for 5-6x5r so I'm getting some practice in at least. Really prefer the home gym (climate & music controlled) environment compared to a public gym.

Right leg has been getting weird pains the past few days so I wrapped up in neoprene. We'll see how I feel at bedtime.

SSB Box Squat 162.5k/358# x 5 x 5r

Belt Squat up to 222 x 10r - right leg's feeling wonky so I stopped the leg stuff here.

GHR x (2x12r) - next time

Naut Curl 140 x 12/10

Seated Hammer Curl 50e x 8, 45e x 9
- Accidentally grabbed the 50's. thought it felt a little heavier. Like maybe 10%

W4D1 Press

September 21, 2023

W4D1. Went for my bloodwork this morning and got some of the results back already. Slightly high white blood cell count and total blood count. Should just be general inflammation from lifting but we'll see when I chat with the doc. Super slathered in horse liniment and got after it. Punching the clock.

Seated Press 74k/163# x 5 x 5r

DB Bench 105e x 4 x 8r

Rolling DB Skullcrushers 45e x 3 x 12r

DB Laterals 35e x 4 x 8r

W4 Dead’s

September 20, 2023

Week 4. Getting some grip in with the pulls all double overhand. 

DO Deadlift 365 x 6 x 5r

GHR Back Ext. +45 x 2 x 15r

Seated CS Row 275 x 4 x 10r

Hammer Curl 45e x 5 x 8r

Jason Steeves on Instagram: "September 20, 2023 Week 4. Getting some grip in with the pulls all double overhand. DO Deadlift 365 x 6 x 5r GHR Back Ext. +45 x 2 x 15r Seated CS Row 275 x 4 x 10r Hammer Curl 45e x 5 x 8r" instagram.com

W3D2 Press

September 18, 2023

W3D2. Happy with the close grip. Felt pretty easy. I'll add a set next time then go for 12's. 

Seated Press 90k/198# x 10 x 1r

CG Bench 100k/220.5# x 3 x 10r

DB Laterals 35e x 3 x 8r

Prone CS Row - meh. Pulls tomorrow. Plus I'm exceptionally hungry. 

1st and 10th press rep recorded. 

Jason Steeves on Instagram: "September 18, 2023 W3D2. Happy with the close grip. Felt pretty easy. I'll add a set next time then go for 12's. Seated Press 90k/198# x 10 x 1r CG Bench 100k/220.5# x 3 x 10r DB Laterals 35e x 3 x 8r Prone CS Row - meh. Pulls tomorrow. Plus I'm exceptionally hungry. 1st and 10th press rep recorded." instagram.com

W1 Squat - 5 rep waves

September 15, 2023

Week 1, 5 rep waves. TSE. Hot. Remembered the SSB is 55# this time. Right knee was a little niggly at the top of the kneecap. 

Still really liking the hacks. Wish I used it every leg day. 

SSB Box Squat 360 x 5 x 5r

Precor Hack Squat machine x 3 plates x 3 x 10r

TechnoGym Seated Leg Curl 120 x 10/10/

Hammer Curl 45e x 4 x 8r - right a little niggly yet

Jason Steeves on Instagram: "September 15, 2023 Week 1, 5 rep waves. TSE. Hot. Remembered the SSB is 55# this time. Right knee was a little niggly at the top of the kneecap. Still really liking the hacks. Wish I used it every leg day. SSB Box Squat 360 x 5 x 5r Precor Hack Squat machine x 3 plates x 3 x 10r TechnoGym Seated Leg Curl 120 x 10/10/ Hammer Curl 45e x 4 x 8r - right a little niggly yet" instagram.com

W3D1 Press

September 13, 2023

W3D1. Wonkiness with my left still on the bench. Collapsed right at lockout of the 9th of the 1st set. Seems to go away after the 1st work set though. Weird. Might need to prime my work sets with a 1-3 rep set to start, then go into my scheduled volume.

Seated Press 72k/159# x 5 x 5r

DB Bench 105e x 9/10/8 - start at 4 x 8r next time

Rolling DB Skullcrushers 45e x 3 x 10r

DB Laterals 30e x 3 x 12r

Jason Steeves on Instagram: "Chipping away. September 13, 2023 W3D1. Wonkiness with my left still on the bench. Collapsed right at lockout of the 9th of the 1st set. Seems to go away after the 1st work set though. Weird. Might need to prime my work sets with a 1-3 rep set to start, then go into my scheduled volume. Seated Press 72k/159# x 5 x 5r DB Bench 105e x 9/10/8 - start at 4 x 8r next time Rolling DB Skullcrushers 45e x 3 x 10r DB Laterals 30e x 3 x 12r" instagram.com

W3 Dead’s

September 12, 2023

Week 3. Every time I hit this session my mind plays with me. Dead's are prescribed at 6-8 x 2-3r and I always walk in thinking I'll start going with the lower prescribed dose only to rep them all. Stupid brain. You're going to eff up my golgi tendons. 


Deadlift 480 x 8 x 3r

GHR Back Ext. +45 x 2 x 12r

Seated CS Row 275 x 3 x 10r

Hammer Curl w/FG 45e x nope. Little tweaky 

Jason Steeves on Instagram: "Plonking away. Week 3. 480 x 8 x 3r and some accessories." instagram.com

W2D2 Press

September 8, 2023

W2D2 at TSE.

Standing Speed Press 150# x 10 x 3r

CG Bench 100.k/220.5# x 4 x 8r

DB Laterals 30e x 12/12/7-2-2-1

Low Row 250 x 4 x 8r

W2 Squat

September 6, 2023

Week 2. Needed some redemption on the belt squat as I failed to get a second rep at 274 last time. Continue to acclimate. 

Air bike x 5 minutes/34 cal

SSB Box Squat 149k/328# x 4 x 10r

Belt Squat up to 274 x 5, 222 x 2 x 10r

GHR x 3 x 10r

Naut Curl 140 x 3 x 10r

Jason Steeves on Instagram: "September 6, 2023 Week 2. Needed some redemption on the belt squat as I failed to get a second rep at 274 last time. Continue to acclimate. Air bike x 5 minutes/34 cal SSB Box Squat 149k/328# x 4 x 10r Belt Squat up to 274 x 5, 222 x 2 x 10r GHR x 3 x 10r Naut Curl 140 x 3 x 10r" instagram.com

W2D1 Press

September 5, 2023

W2D1. Think I may drop to the 105's for the dumbbell bench for a run up of 2-4 sets of 8-12r. Little more on the growth side of the equation.

Seated Press 70k/154# x 5 x 5r

DB Bench 130e x 4 x 5r

Rolling DB Skullcrushers 45e x 3 x 10r - stick here and clean up

DB Laterals 30e x 3 x 12r

W2 Dead’s

September 1, 2023

Week 2. First week back with some of this stuff again so a bit of playing. Stick with the weights, reps, and sets for a bit and work at cleaning them up over the next session or two. 

Air Bike x 5 minutes / 28 cal

DO Deadlift 335 x 6 x 5r

GHR Back Ext. +45 x 3 x 10r

Seated CS Row 250 x 3 x 10r

Wendler Row w/Belt Squat 192 x 15r, 222 x 15r - need to go back to the landmine or a cable. 

Hammer Curl w/FG 50e x 2 x 8r - pooped!

Jason Steeves on Instagram: "September 1, 2023 Week 2. First week back with some of this stuff again so a bit of playing. Stick with the weights, reps, and sets for a bit and work at cleaning them up over the next session or two. Air Bike x 5 minutes / 28 cal DO Deadlift 335 x 6 x 5r GHR Back Ext. +45 x 3 x 10r Seated CS Row 250 x 3 x 10r Wendler Row w/Belt Squat 192 x 15r, 222 x 15r - need to go back to the landmine or a cable. Hammer Curl w/FG 50e x 2 x 8r - pooped!" instagram.com