W4 Squat

May 30, 2024

Week 4 Deload. Whew! Legs are jiggly and very pumped. Haven't done leg extensions since August 2022 based on my logs. Side note; I'm way too fat. 

Hip Belt Squat 170 x 3 x 15r

Leg Extensions 100 x 3 x 15r

HB Squat Calf Raises 190 x 3 x 25r

Left out my back to give my shoulder a rest. 

Jason Steeves on Instagram: "May 30, 2024 Week 4 Deload. Whew! Legs are jiggly and very pumped. Haven't done leg extensions since August 2022 based on my logs. Side note; I'm way too fat. Hip Belt Squat 170 x 3 x 15r Leg Extensions 100 x 3 x 15r HB Squat Calf Raises 190 x 3 x 25r Left out my back to give my shoulder a rest." instagram.com

W5D2 Press

May 27, 2024

W5D2. Left shoulder is feeling really gimpy so I terminated early. Then the tricep stuff started bugging my elbow ffs. I think I've got a deload week starting this Wednesday. Might go back to my old press secondary movement with either flat db bench or cg benching. Seemed to stay healthier like that. 

AD Press 105k x 3 x 1r

Pushdowns 32.5k x 15/15/10-3-2

Uni Hammer Curl 42.5e x 2 x 15r

Jason Steeves on Instagram: "May 27, 2024 W5D2. Left shoulder is feeling really gimpy so I terminated early. Then the tricep stuff started bugging my elbow ffs. I think I've got a deload week starting this Wednesday. Might go back to my old press secondary movement with either flat db bench or cg benching. Seemed to stay healthier like that. AD Press 105k x 3 x 1r Pushdowns 32.5k x 15/15/10-3-2 Uni Hammer Curl 42.5e x 2 x 15r" instagram.com

W11 Front Squat & Dead’s

May 25, 2024

Week 11. Birthday PR. Pretty happy with how easy it was considering how I feel today. I'll get pulling again next time. 

Front Squat 184k(405.65#) x 1 - PR

Strict & Flat BB Row 245 x 5 x 5r

Jason Steeves on Instagram: "May 25, 2024 Week 11. Birthday PR. Pretty happy with how easy it was considering how I feel today. Front Squat 184k(405.65#) x 1 - PR Strict & Flat BB Row 245 x 5 x 5r" instagram.com

W5D1 Press

May 22, 2024

Week 5, Day 1. Birthday session. Left shoulder is still niggly. Neck also went ping during my first work set. First time playing with the rope pushdowns and curls. Didn't like how the curls were pulling me forward with 40k so I dropped weight. 

Strict Press 83k x 5 x 5r

Forehead Pin Press P-42 102k x 2/2/1

CG Pull-downs 70k x 12/12/10

Rope Pushdowns 20k x 3 x 12r

Cable Curl 40k x 5r, 30k x 2 x 12r

Jason Steeves on Instagram: "May 22, 2024 Week 5, Day 1. Birthday session. Left shoulder is still niggly. Neck also went ping during my first work set. First time playing with the rope pushdowns and curls. Didn't like how the curls were pulling me forward with 40k so I dropped weight. Strict Press 83k x 5 x 5r Forehead Pin Press P-42 102k x 2/2/1 CG Pull-downs 70k x 12/12/10 Rope Pushdowns 20k x 3 x 12r Cable Curl 40k x 5r, 30k x 2 x 12r" instagram.com

W3 Squat

May 20, 2024

Week 3. First time with the bow bar in ages as well. Liking this cycle just for the variety again. First time with the stiff leggeds in quite a while too. 

Bow Bar Box Squat 214k(472#) x 2 x 3r

SLDL 365 x 3 x 5r

Low Row 135k x 3 x 8r

Narrow Grip Pulldowns 70k x 3 x 8r

Uni Calf Raises 3 x 25r

Jason Steeves on Instagram: "May 20, 2024 Week 3. First time with the bow bar in ages as well. Liking this cycle just for the variety again. First time with the stiff leggeds in quite a while too. Bow Bar Box Squat 214k(472#) x 2 x 3r SLDL 365 x 3 x 5r Low Row 135k x 3 x 8r Narrow Grip Pulldowns 70k x 3 x 8r Uni Calf Raises 3 x 25r" instagram.com

W4D2 Press

May 18, 2024

W4D2. Big back pump! Probably from fiddling with the cables on Thursday. Found my start weight for the press-downs as well. Helluva tricep pump too. The shoulders felt the presses appropriately as well. I can already feel the additional novelty of exercise selection is going to make my back grow a lot in the coming months. Left is still pretty niggly for curls. 

AD Press 82.5k x 5 x 5r

Standing Neutral Grip DB Press 60e x 2 x 12r

SS

A - Pull-ups w/35# Deload 241 x 3/5/4/4/4 - last set first

B - Pushdowns 30k x 12r, 32.5k x 2 x 12r

 Uni Hammer Curl 40e x 2 x 15r

Jason Steeves on Instagram: "May 18, 2024 W4D2. Big back pump! Probably from fiddling with the cables on Thursday. Found my start weight for the press-downs as well. Helluva tricep pump too. The shoulders felt the presses appropriately as well. I can already feel the additional novelty of exercise selection is going to make my back grow a lot in the coming months. Left is still pretty niggly for curls. AD Press 82.5k x 5 x 5r Standing Neutral Grip DB Press 60e x 2 x 12r SS A - Pull-ups w/35# Deload 241 x 3/5/4/4/4 - last set first B - Pushdowns 30k x 12r, 32.5k x 2 x 12r Uni Hammer Curl 40e x 2 x 15r" instagram.com

Dead’s Deload

May 16, 2024

Deload day. Last Monday is when I gimped my back bad. Luckily I recovered quick but I don't want to push it with 90% plus numbers again right away. I'll also leave the front squat be and go for my 400+ PR next Friday when I'm 52 ;)

SSB Beltless GM 114.5k x 3 x 5r

Low Row Med Grip 150k x 2 x 8r - will lighten up and get stricter next time. 

CG Pulldown Narrow Handle 70k x 2 x 8r - good weight for staying strict

Jason Steeves on Instagram: "May 16, 2024 Deload day. Last Monday is when I gimped my back bad. Luckily I recovered quick but I don't want to push it with 90% plus numbers again right away. I'll also leave the front squat be and go for my 400+ PR next Friday when I'm 52 ;) SSB Beltless GM 114.5k x 3 x 5r Low Row Med Grip 150k x 2 x 8r - will lighten up and get stricter next time. CG Pulldown Narrow Handle 70k x 2 x 8r - good weight for staying strict" instagram.com

W4D1 Press

May 13, 2024

Week 4, Day 1. Shoulders are feeling beat up. Gonna need a deload coming up. Accidentally moved up to pin hole 43 instead of 42. Too lazy to reset everything this session but need to remember for next time. This height felt too easy. 

Strict Press 80.5k x 5 x 5r

Forehead Pin Press 100k x 4 x 3r

CG Bench 110.5k x 7 - really aggravated my shoulder so I stopped. Getting super hungry too. 

Pull-ups w/35# Deload (241#) x 5/4/4/3/3 - almost thinking a "last set first" with this as it'll help me be primed better. First "higher rep" set sucks then the rest are gravy. 

SS

Barbell Curl 45k x 2 x 8r

6# Sledge S&P @11" x 3 x 10r

Jason Steeves on Instagram: "May 13, 2024 Week 4, Day 1. Shoulders are feeling beat up. Gonna need a deload coming up. Accidentally moved up to pin hole 43 instead of 42. Too lazy to reset everything this session but need to remember for next time. This height felt too easy. Strict Press 80.5k x 5 x 5r Forehead Pin Press 100k x 4 x 3r CG Bench 110.5k x 7 - really aggravated my shoulder so I stopped. Getting super hungry too. Pull-ups w/35# Deload (241#) x 5/4/4/3/3 - almost thinking a "last set first" with this as it'll help me be primed better. First "higher rep" set sucks then the rest are gravy. SS Barbell Curl 45k x 2 x 8r 6# Sledge S&P @11" x 3 x 10r" instagram.com

W2 Squat

May 10, 2024

Week 2. Backs feeling okay but I'm still babying it a bit. First time using the camber bar in ages. The additional bracing is tiring. 

Camber Box Squat 167k(368#) x 2 x 8r

Camber GM's 88.5k x 3 x 8r

Uni Standing Calf Raises (on beam) BW x 3 x 25r

Jason Steeves on Instagram: "May 10, 2024 Week 2. Backs feeling okay but I'm still babying it a bit. First time using the camber bar in ages. The additional bracing is tiring. Camber Box Squat 167k(368#) x 2 x 8r Camber GM's 88.5k x 3 x 8r Uni Standing Calf Raises (on beam) BW x 3 x 25r" instagram.com

W3D2 Press

May 8, 2024

Week 3, day 2. Back is still tender but much better. Switched to a strict press instead of a push to stay on the recovery side. 

BB Press 98.5k x 10 x 1r

Bradford Press 72k x 2 x 8r

Pull-ups w/35# Deload 243 x 5/4/3/3/3

Getting late. I'll do some direct arm stuff tomorrow. 

Jason Steeves on Instagram: "May 8, 2024 Week 3, day 2. Back is still tender but much better. Switched to a strict press instead of a push to stay on the recovery side. BB Press 98.5k x 10 x 1r Bradford Press 72k x 2 x 8r Pull-ups w/35# Deload 243 x 5/4/3/3/3 Getting late. I'll do some direct arm stuff tomorrow." instagram.com

W10 Dead’s

May 6, 2024

Week 10. Do a Deload on the squats to try and give my adductor some room for recovery. Also going to program my rows like a primary exercise for a change. Going to run 5-3-1 for funzies. I also think this liniment is migrating towards my bits…

Front Squat ~70% 131k (289#) x 3r - wanted 5 sets but this adductor is really angry today. Might need the services of a physiotherapist. 

Deadlift 525 x 3 x 3r - fuark!!! Last rep of the last set I felt a "pop-pop" in the low back. Breathing got hard. I think my adductor created imbalances through my hips and helped lead me here. Quick search on Squat University!

Cat Camels and Hip Airplanes

CS T-Bar Row Angled Grip  - change of plans

Jason Steeves on Instagram: "May 6, 2024 Week 10. Do a Deload on the squats to try and give my adductor some room for recovery. Also going to program my rows like a primary exercise for a change. Going to run 5-3-1 for funzies. I also think this liniment is migrating towards my bits… Front Squat ~70% 131k (289#) x 3r - wanted 5 sets but this adductor is really angry today. Might need the services of a physiotherapist. Deadlift 525 x 3 x 3r - fuark!!! Last rep of the last set I felt a "pop-pop" in the low back. I think my adductor created imbalances through my hips and helped lead me here. Breathing got hard. Quick search on Squat University! Cat Camels and Hip Airplanes CS T-Bar Row Angled Grip - change of plans" instagram.com

W3D1 Press

May 4, 2024

Week 3, Day 1. 

Strict Press 78.5k x 5 x 5r

Forehead Pin Press 97k x 4 x 3r

Dip 278+25=303# x 3 x 5r

Pull-ups w/35# Deload (243#) x 5/4/3/3/2

SS

Barbell Curl 40k x 2 x 8r

6# Sledge S&P @10" x 4 x 10r

Jason Steeves on Instagram: "May 4, 2024 Week 3, Day 1. Strict Press 78.5k x 5 x 5r Forehead Pin Press 97k x 4 x 3r Dip 278+25=303# x 3 x 5r Pull-ups w/35# Deload (243#) x 5/4/3/3/2 SS Barbell Curl 40k x 2 x 8r 6# Sledge S&P @10" x 4 x 10r" instagram.com

W1 Squat

May 1, 2024

Week 1 Strongman Cube 3 squats. Switched things up to try and heal up my groin. Doing lunges again felt great!

SSB Speed Box Squat 0:30 rests 136k x 8 x 2r

Walking Lunges BW (275.1#) x 3 x 15r

Standing Calf Raises (on beam) BW x 3 x 25r

Sandbag Row 270 x 1/2/3/2/3/5