W11H Press

March 31, 2024

W11H

Face Pulls x 4 x 25r

Strict Press 180/205 x 3r, 220 x 1, 230 x 2 - okay for feeling beat up and tired. 

BB French Press 155 x 3 x 6r

Pull-ups w/40# Deload 275.2bw (235.2#) x 5/4/3/2/1r

Band Pushdowns Avr x 100r

Jason Steeves on Instagram: "March 31, 2024 W11H Face Pulls x 4 x 25r Strict Press 180/205 x 3r, 220 x 1, 230 x 2 - okay for feeling beat up and tired. BB French Press 155 x 3 x 6r Pull-ups w/40# Deload 275.2bw (235.2#) x 5/4/3/2/1r Band Pushdowns Avr x 100r" instagram.com

W11T2 Press W6 Dead’s

March 28, 2024

W11T2 Press W6 Dead's

Strict Press 180 x 12 x 1r

March 30, 2024

6 hour drive and chimichanga bloat. Good enough. 

Front Squat 156k (344#) x 3 x 3r

Deadlift 485 x 3 x 3r

CS T-Bar Row - left out because it's late and I'm thinking I'll push pull-ups tomorrow. 

Jason Steeves on Instagram instagram.com

W11T1 Press

March 25, 2024

W11T1. Week 11 of me pressing 3x a week. Kinda looking forward to the end of this program next week to give my shoulders a little rest. I'm also thinking of re-jigging Pavel's fighter pull-up program with the deload for 2-3x a week and staying within certain rep parameters and just adjust the weight. Used ladders for the sandbag rows to see if they'd stave off the wicked cramp I got last time. Seems to work.

Strict Press 195 x 6 x 1r, 185 x 3r

Pull-ups w/45# Deload (274.7#bw) 229.7 x 6/6/6/4/3

Sandbag Row Ladders 270 x 2 x 1/2/3r

W10T2 Press, W6 Squat

March 22, 2024

W10T2 Press, W6 Squat. Left hip a little niggly so I pushed the squat a bit. 

Strict Press 170 x 10 x 2r

March 23, 2024

SSB Box Squat 206.5k(455#) x 3 x 3r

Deep Hip Belt Squat 200 - started but was tweaking my groin so I stopped. 

Sissy Squat x 12/15/15

Sandbag Row 270 x 3 - first time trying the 270. I need to do some more specific warm-ups and strengthening. As soon as I set the bag down I got a massive cramp in my lower abs, to the point of grabbing the rack so I wouldn't collapse. I think maybe that's what hurt me so bad a couple of weeks ago when I assumed it was gas or something. 

W10H Press

March 20, 2024

W10H. Shovelling wet snow definitely sapped some zazz. Switched my primary accessory to the French press. Haven't done them in a few years so a little bit finding a working weight. 

Shovel WoD 

Face Pulls LT x 4 x 25r

Strict Press 180/205 x 3r, 220 x 3r - tried a 4th

BB French Press  115/135/155/155/155 x 5r

Pull-ups w/45# Deload 275bw (230#) x 3 x 6r

Incline Rolling DB Ext 50/70/70e x 6r

Jason Steeves on Instagram: "March 20, 2024 W10H. Shovelling wet snow definitely sapped some zazz. Switched my primary accessory to the French press. Haven't done them in a few years so a little bit finding a working weight. Shovel WoD Face Pulls LT x 4 x 25r Strict Press 180/205 x 3r, 220 x 3r - tried a 4th BB French Press 115/135/155/155/155 x 5r Pull-ups w/45# Deload 275bw (230#) x 3 x 6r Incline Rolling DB Ext 50/70/70e x 6r" instagram.com

W10T1 Press, W5 Dead’s

March 18, 2024

W10T1 Press. W5 Dead's. Finally feeling healthy again. These upper/lower days take too damn long. Might split the press to a lunchtime session. 

Side notes; deadlifts sure feel light after front squats. Also just a couple months away from 52. Supposed to be not lifting heavy, blah, blah, but this is what keeps me motivated. Granted I do need to up (add) the cardio. Haven't been getting out as much this past year for good walks and that needs to change. Plus dropping 30# would help a lot. And another thing; dating an elementary school teacher isn't the best way to stay clear of vile illnesses. 

Strict Press 185 x 2 x 3r, 195 x 5 x 1r

Front Squat 151k (333#) x 3 x 3r

Deadlift 475 x 3 x 3r

CS T-Bar Row 90 x 2 x 12r

Jason Steeves on Instagram: "March 18, 2024 W10T1 Press. W5 Dead's. Finally feeling healthy again. These upper/lower days take too damn long. Might split the press to a lunchtime session. Side notes; deadlifts sure feel light after front squats. Also just a couple months away from 52. Supposed to be not lifting heavy, blah, blah, but this is what keeps me motivated. Granted I do need to up (add) the cardio. Haven't been getting out as much this past year for good walks and that needs to change. Plus dropping 30# would help a lot. And another thing; dating an elementary school teacher isn't the best way to stay clear of vile illnesses. Strict Press 185 x 2 x 3r, 195 x 5 x 1r Front Squat 151k (333#) x 3 x 3r Deadlift 475 x 3 x 3r CS T-Bar Row 90 x 2 x 12r" instagram.com

W9T2 Press

March 16, 2024

Week 9, T2. Feeling better. Looking forward to adding the hinging back in next week.

Strict Press 155 x 8 x 3r

W9T1 & W9H Press

March 11, 2024

W9T1 Press. Oogy. Lost 5# since Friday and I ate and drank normally today. Guts don't feel right. I was intending on doing my front squats and dead's on Tuesday but I think I'm going to stay away from hinging this week. 

Strict Press 185 x 3 x 3r, 195 x 4 x 1r

March 13, 2024

W9H. Having a training partner would probably help me remember to get through on my last rep… First time trying the incline db extensions. Feels a lot different to me. Want to stay in the 4-6 rep range for this last block. 

Face Pulls LT x 4 x 25r

Strict Press 170/195 x 5r, 205 x 6r

Pin Press (Forehead) 205 x 4.5/2 - effed up my gas tank a tad

Pull-ups w/45# Deload 273.4bw (228.4#) x 4 x 5r

Incline Rolling DB Ext 50/60/70e x 6r

Jason Steeves on Instagram: "March 11, 2024 W9T1 Press. Oogy. Lost 5# since Friday and I ate and drank normally today. Guts don't feel right. I was intending on doing my front squats and dead's on Tuesday but I think I'm going to stay away from hinging this week. Strict Press 185 x 3 x 3r, 195 x 4 x 1r March 13, 2024 W9H. Having a training partner would probably help me remember to get through on my last rep… First time trying the incline db extensions. Feels a lot different to me. Want to stay in the 4-6 rep range for this last block. Face Pulls LT x 4 x 25r Strict Press 170/195 x 5r, 205 x 6r Pin Press (Forehead) 205 x 4.5/2 - effed up my gas tank a tad Pull-ups w/45# Deload 273.4bw (228.4#) x 4 x 5r Incline Rolling DB Ext 50/60/70e x 6r" instagram.com

W8H Press

March 8, 2024

Week 8, heavy. Running around and a lot of driving today. Looking forward to trying a real max with a week off prior. Also oiled my sheaves. Way nicer. 

Face Pulls LT x 4 x 25r

Strict Press 205-215-225-235-240-245 x 1r, 250 x f

Pin Press (Forehead) 205 x 5/5/4

Pull-ups w/45# Deload 279.7bw (234.7) x 3 x 5r

DB Rolling Tricep Ext 50e - not tonight

Jason Steeves on Instagram: "March 8, 2024 Week 8, heavy. Running around and a lot of driving today. Looking forward to trying a real max with a week off prior. Also oiled my sheaves. Way nicer. Face Pulls LT x 4 x 25r Strict Press 205-215-225-235-240-245 x 1r, 250 x f Pin Press (Forehead) 205 x 5/5/4 Pull-ups w/45# Deload 279.7bw (234.7) x 3 x 5r DB Rolling Tricep Ext 50e - not tonight" instagram.com

W8T2 Press & W5 Squat

March 6, 2024

W8T2 Press & W5 Squat. Easy press day. Push to a 1RM on Friday. Squats are feeling light(ish) again so that's a good sign. Also thinking after this run I need to drop a few pounds. Might get a nutrition coach. We'll see. 

Strict Press 150 x 3 x 3r

SSB Box Squat 201.5k(444#) x 3 x 3r

Deep Hip Belt Squat 190 x 2 x 12r

Sandbag Row 230 x 3 x 8r

Jason Steeves on Instagram: "March 6, 2024 W8T2 Press & W5 Squat. Easy press day. Push to a 1RM on Friday. Squats are feeling light(ish) again so that's a good sign. Also thinking after this run I need to drop a few pounds. Might get a nutrition coach. We'll see. Strict Press 150 x 3 x 3r SSB Box Squat 201.5k(444#) x 3 x 3r Deep Hip Belt Squat 190 x 2 x 12r Sandbag Row 230 x 3 x 8r" instagram.com

W8T1 Press

March 4

W8T1. Just chipping away. Get to have another push at a 1RM on Friday to reset the percentages for the final weeks. 

Strict Press 185 x 4 x 3r, 195 x 3 x 1r

Pull-ups w/50# Deload 278.8 x 5 x 6r

Jason Steeves on Instagram: "March 4 W8T1. Just chipping away. Get to have another push at a 1RM on Friday to reset the percentages for the final weeks. Strict Press 185 x 4 x 3r, 195 x 3 x 1r Pull-ups w/50# Deload 278.8 x 5 x 6r" instagram.com

W7T2 Press and W4 Dead’s

March 1, 2024

W7T2 Press. Long phone call during warmups so shifting the lower body stuff to tomorrow. 

Strict Press 175 x 12 x 1r

March 2, 2024

W4 Dead's. Effed up my air on the front squats and damn near choked out at 141k. Getting into that ~80% range with these lifts now. Side note; put on my Misfit sleeves for the first time in ages. My legs must've grown cause they sure feel tight now. DO pulls to 455. 

Another side note; the Arnold's Strongman mans and women's was awesome this weekend!

Front Squat 146k (322#) x 3 x 3r

Deadlift 465 x 3 x 3r

CS T-Bar Row 90 x 3 x 10r

Jason Steeves on Instagram: "March 1, 2024 W7T2 Press. Long phone call during warmups so shifting the lower body stuff to tomorrow. Strict Press 175 x 12 x 1r March 2, 2024 W4 Dead's. Effed up my air on the front squats and damn near choked out at 141k. Getting into that ~80% range with these lifts now. Side note; put on my Misfit sleeves for the first time in ages. My legs must've grown cause they sure feel tight now. DO pulls to 455. Another side note; the Arnold's Strongman mans and women's was awesome this weekend! Front Squat 146k (322#) x 3 x 3r Deadlift 465 x 3 x 3r CS T-Bar Row 90 x 3 x 10r" instagram.com