W3H Press

January 31, 2024

Week 3 heavy. Happy with my amrap with 220. Don't feel far off of 4 reps there if the stars are aligned. Notice a slight dip in the knees. Very tough to eliminate completely unless I'm seated I think. 

Face Pulls LT x 4 x 25r

Strict Press 175 x 3, 195 x 3, 210 x 1, 220 x 3

Press against mega-mini bands 140 x 4 x 5r

Pull-ups LT Band 273# x 3/2/2/1

Band Pushdowns LT x 170 in 4 sets

Naut Curl 120 x 3 x 10r

January 31, 2024 Week 3 heavy. Happy with my amrap with 220. Don't feel far off of 4 reps ther...

Jason Steeves on Instagram instagram.com

Extra Day

January 30, 2024

Extra stuff

Band Face Pulls x a bunch

Pull-ups w/LT Band 272 x 3/2/1/1

CS T-Bar Row Angled Grip 90 x 5 x 6r

Curl - nope. Brachioradialis is damn sore and has been for a couple of weeks. I think it's when I was first futzing with the sandbag and no technique. 

W3T1 Squat W2

January 29, 2024

W3T1 Squat W2. Starting the 12 day cycle for pull-ups.

Taking too long with having to get to my working weights. Going to do the Sullivan triples for front squats and dead's on the same day. Squat day can get additional assistance work then. I'll throw in rows and curls on my non-lower days.

Strict Press 160 x 3 x 5r, 185 x 3 x 3r

Pull-up w/LT Band 274# x 3/2/1/1

Front Squat 151.5k x 3 x 2r

SSB Box Squat 186.5k x 3 x 3r

Sandbag Cleans 230 x 5 x 1r

W2H Press

January 26, 2024

Week 2, heavy. Was really hoping for 5 on the press but it wasn't there today. Getting good work regardless. 

Going to start a 5 day per week pull-up program next week. 

Strict Press 175 x 3, 195 x 3, 210 x 4

Press against mega-mini bands 135 x 3 x 6r

Pull-ups LT Band 277# x 4/3/2/1

Band Pushdowns LT x 160 total in 5 sets

Naut Curl 120 x 3 x 10r

Jason Steeves on Instagram: "January 26, 2024 Week 2, heavy. Was really hoping for 5 on the press but it wasn't there today. Getting good work regardless. Going to start a 5 day per week pull-up program next week. Strict Press 175 x 3, 195 x 3, 210 x 4 Press against mega-mini bands 135 x 3 x 6r Pull-ups LT Band 277# x 4/3/2/1 Band Pushdowns LT x 160 total in 5 sets Naut Curl 120 x 3 x 10r" instagram.com

W2T2 Press and W8 Dead’s

January 24, 2024

W2T2 Press and W8 Dead's. Accidentally used 160 for this day last week instead of 150. Extra juice! I'm going to go back to my 9 day cycle for the squats and dead's as I figured a way to do it with this press program. Grip was a bit fried on the rows. Left elbows bugging me too. 

Strict Press 160 x 10 x 2r

Deadlift 420 x 6 x 5r

2-3/8" Dumbbell Row 95 x 4 x 8r

Jason Steeves on Instagram: "January 24, 2024 W2T2 Press and W8 Dead's. Accidentally used 160 for this day last week instead of 150. Extra juice! I'm going to go back to my 9 day cycle for the squats and dead's as I figured a way to do it with this press program. Grip was a bit fried on the rows. Left elbows bugging me too. Strict Press 160 x 10 x 2r Deadlift 420 x 6 x 5r 2-3/8" Dumbbell Row 95 x 4 x 8r" instagram.com

W2D1 Press

January 22, 2024

Week 2, day 1 press. Don't feel great so I just hit the press. Intention is to hit deadlifts and such tomorrow. 

Standing Strict Press 160 x 4 x 5r, 185 x 2 x 3r

Jason Steeves on Instagram: "January 22, 2024 Week 2, day 1 press. Don't feel great so I just hit the press. Intention is to hit deadlifts and such tomorrow. Standing Strict Press 160 x 4 x 5r, 185 x 2 x 3r" instagram.com

W1D3 Press & W1 Squat

January 19, 2024

W1D3 Press & W1 Squat. Since I'm not acclimated to a 7 day cycle on the squats and pulls I'll run a Jake Sullivan progression with front squats to warmup. I also don't want 2.5 hour sessions. Looks like spring 2022 was the last time I did front squats as well. With all of the SSB work I've been doing it doesn't seem to have hurt it at all. Pretty happy with having around a 405# front squat without directly training for it. Tried to use the power for back squats by my flexibility got me. Back to the SSB. 

Session took way too long but should go faster now that I have the exercises and working weights figured out. I want to add some back and bi's in as well. 

Strict Press 150 x 8 x 3r

Front Squat 90/110/131/151/171.5k x 2r

SSB Squat 181.5k x 3 x 3r

I actually feel this pretty good. Not accustomed to free squats at the moment but the strength is there. 

Jason Steeves on Instagram: "January 19, 2024 W1D3 Press & W1 Squat. Since I'm not acclimated to a 7 day cycle on the squats and pulls I'll run a Jake Sullivan progression with front squats to warmup. I also don't want 2.5 hour sessions. Looks like spring 2022 was the last time I did front squats as well. With all of the SSB work I've been doing it doesn't seem to have hurt it at all. Pretty happy with having around a 405# front squat without directly training for it. Tried to use the power for back squats by my flexibility got me. Back to the SSB. Session took way too long but should go faster now that I have the exercises and working weights figured out. I want to add some back and bi's in as well. Strict Press 150 x 8 x 3r Front Squat 90/110/131/151/171.5k x 2r SSB Squat 181.5k x 3 x 3r I actually feel this pretty good. Not accustomed to free squats at the moment but the strength is there." instagram.com

W1D2 Press

January 17, 2024

Week 1, day 2. Lat stretching between my warm up sets. I think those damn banded stretches treated somewhat Monday. No thanks. 

Went okay for not feeling great. Happy with the 7 reps. With the banded I'll go to a monster mini next time. 

Going to rig up a couple of sheaves and a loading pin to just take straight weight off for vertical pulls. Has to be easier than losing weight right?

Strict Press 160 x 5r, 185 x 5r, 195 x 7r

Press against mini bands 135 x 5 x 6r

Chins 276 x 3, LT Band x 4 x 5r

Band Pushdowns LT x 150 total

Jason Steeves on Instagram: "January 17, 2024 Week 1, day 2. Lat stretching between my warm up sets. I think those damn banded stretches treated somewhat Monday. No thanks. Went okay for not feeling great. Happy with the 7 reps. With the banded I'll go to a monster mini next time. Going to rig up a couple of sheaves and a loading pin to just take straight weight off for vertical pulls. Has to be easier than losing weight right? Strict Press 160 x 5r, 185 x 5r, 195 x 7r Press against mini bands 135 x 5 x 6r Chins 276 x 3, LT Band x 4 x 5r Band Pushdowns LT x 150 total" instagram.com

W1D1 Press & W7 Dead’s

January 15, 2024

Week 1, day 1 press, week 7 dead's. Moved my hands in a smidge on the press and tried the banded stretches. 

Standing Strict Press 160 x 5 x 5r

Deadlift 535 x 6 x 2r

2-3/8" DB Row 95.3e x 3 x 8r

Good enough. Forgot to film the last set of pulls but they were still quick. 

instagram.com

Strict Press

January 12, 2024

Going to give my overhead another nudge. Going to use tonight to figure out my strict standing overhead to base the next few weeks off of. Will be doing overhead 3x a week and shortening the frequency of my squats and dead's back to a 7 day cycle.

Lots of lat stretching between sets. Seems to be helping.

Minor dip on the 235 and a no-go for a strict 245. I just need to get a lot stronger. Noticed a real lack of zazz with the push press as well. Well, here's to better days!

Strict Press 225/235 x 1r, 245 x 0

Push Press 245 x 1

Standing Press

January 10, 2024

Week 7 extra session. Giving the standing press a go. Haven't done a rep of it since June 17, 2023. Better get back at it because this way shoddy.

Standing Press (PP the singles)
225/235/245 x 1r, Failed at 255 twice.

W6 Dead’s

January 8, 2024

Week 6. Good enough. Plan on doing a lot more sandbag work this year. 

Deadlift 395 x 6 x 4-5r

Shoulder Sandbag 200 x 3 x 1r

Jason Steeves on Instagram: "Learning to shoulder a sandbag all over again." instagram.com

W7D2 Press

January 5, 2024

W7D2

Still hacking up crap. Yesterday went okay so I figured a singles run may not suck too bad. It didn't. 

Seated BB Press 100.5/103/105k x 1r

Jason Steeves on Instagram: "January 5, 2024 W7D2 Still hacking up crap. Yesterday went okay so I figured a singles run may not suck too bad. It didn't. Seated BB Press 100.5/103/105k x 1r" instagram.com

W6 Squat

January 4, 2024

Week 6. Sick and hacking up crap. Just did my primary exercise and called it good. 

SSB Box Squat 187/201.5 x 1r, 217(478#) x 6r

Jason Steeves on Instagram: "January 4, 2024 Week 6. Sick and hacking up crap. Just did my primary exercise and called it good. SSB Box Squat 187/201.5 x 1r, 217(478#) x 6r" instagram.com

W7D1 Press

January 1, 2023

W7D1. Reload day. Get to push some one rep maxes at the end of the week. Elbows (braichs) are a bit tender from my crap form sandbag futzing on Saturday so I left out the upright rows. Also changed my lockout of the skullcrushers to behind my head. For some reason it felt easier but that's probably due to cutting the volume on everything today. Took a form check vid. 

Seated Press 78k/172# x 3 x 3r

DB Bench 105e x 2 x 8r

EZ Skullcrushers 105 x 2 x 7r

Jason Steeves on Instagram: "January 1, 2023 W7D1. Reload day. Get to push some one rep maxes at the end of the week. Elbows (braichs) are a bit tender from my crap form sandbag futzing on Saturday so I left out the upright rows. Also changed my lockout of the skullcrushers to behind my head. For some reason it felt easier but that's probably due to cutting the volume on everything today. Took a form check vid. Seated Press 78k/172# x 3 x 3r DB Bench 105e x 2 x 8r EZ Skullcrushers 105 x 2 x 7r" instagram.com