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

instagram.com

W2D1 Press

October 23, 2024

Week 2, day 1. I'll add some legs on Friday's deadlifting session as I was having a lot of trouble with motivation the past couple of days. Worked up to ~400 during my squat warmups yesterday and I just felt bleh. Also thinking about adding in JM's on one of my lower days. 

AD Press 73.5k x 5 x 5r

CG Barbell Bench 110.5k x 3 x 6r

WG Flat Handle Pulldowns 77.5k x 4 x 10r

GSR40 Row (feet back) 200 x 3 x 12r

EZ Cable Upright Row 60 x 3 x 12r

Jason Steeves on Instagram: "October 23, 2024 Week 2, day 1. I'll add some legs on Friday's deadlifting session as I was having a lot of trouble with motivation the past couple of days. Worked up to ~400 during my squat warmups yesterday and I just felt bleh. Also thinking about adding in JM's on one of my lower days. AD Press 73.5k x 5 x 5r CG Barbell Bench 110.5k x 3 x 6r WG Flat Handle Pulldowns 77.5k x 4 x 10r GSR40 Row (feet back) 200 x 3 x 12r EZ Cable Upright Row 60 x 3 x 12r" instagram.com

W1D2 Press

October 19, 2024

Week 1, day 2. Triceps and back are still feeling my last session. Need to start doing a primer set and using my box again. 

Really enjoying giving my back a pump on every workout. Should make some big differences down the road. 

AD Press 92k x 10 x 1r

DB Bench 110e x 3 x 7r - 1st and 3rd recorded

Meadows Row 110e x 3 x 8r 

CG Pulldown 85k x 3 x 10r

EZ Upright Cable Row 55r x 3 x 12r

Jason Steeves on Instagram: "October 19, 2024 Week 1, day 2. Triceps and back are still feeling my last session. Need to start doing a primer set and using my box again. Really enjoying giving my back a pump on every workout. Should make some big differences down the road. AD Press 92k x 10 x 1r DB Bench 110e x 3 x 7r - 1st and 3rd recorded Meadows Row 110e x 3 x 8r CG Pulldown 85k x 3 x 10r EZ Upright Cable Row 55r x 3 x 12r" instagram.com

W8 Dead’s

October 17, 2024

Week 8. Tried last night but couldn't get past the warm ups. Got my jabs the day before so I've got a bit of residual funk. 

First "lighter" deadlift cycle done. Onwards and upwards. Minor tweak to my stance; backed up about 1.5-2". 

Deadlift 415 x 6 x 5r

One Arm High Cable Row 85e x 2 x 8r, 80e x 8r - felt really heavy today

DB Rolling Skullcrushers 45e x 3 x 10r

DB Hammer Curl 45e x 3 x 8r

Jason Steeves on Instagram: "October 17, 2024 Week 8. Tried last night but couldn't get past the warm ups. Got my jabs the day before so I've got a bit of residual funk. First "lighter" deadlift cycle done. Onwards and upwards. Minor tweak to my stance; backed up about 1.5-2". Deadlift 415 x 6 x 5r One Arm High Cable Row 85e x 2 x 8r, 80e x 8r - felt really heavy today DB Rolling Skullcrushers 45e x 3 x 10r DB Hammer Curl 45e x 3 x 8r" instagram.com

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