1st Press Day Back

June 28, 2024

First day I've been allowed to press siince June 1. Empty bar but it's something. Essentially two weeks off of pressing so I'm staying light and low on the volume.

Press 45 x 5 x 10r

DB Press 100e x 6 x 5r

WG Pulldowns 75k x 4 x 10r

Facepulls 20/25/30 x 20r

A) DB Skullcrushers 40e x 3 x 10r
B) Seated Hammer Curl 40e x 3 x 10r

Mace Futzing 12k x a few rounds

W1 Squat

June 24, 2024

Week 1. Took last week off other than some mace practice. Got some weird nerve pain that's migrating around my right leg the past two days as well. Oh well. Stop whining. Doing just a simple 4 week block before some days at the lake. Today marks 1 week of only having one coffee per day as well as hitting a controlled 10# weight loss over the past 3 weeks. 268.0# this morning. 

Had some sciatica pain flare up on my right during squats. Definitely could see some twisting to compensate on the leg curls. Maybe more unilateral stuff. 

SSB Box Squat 152k x 6 x 5r

Lying Leg Curl 50 x 8/15/15

Seated CS Row 200 x 4 x 10r

Calf Raise 240 x 25/20/15/15

Single Arm Stretched Cable Curl 25/35/45 x 12r

Jason Steeves on Instagram: "June 24, 2024 Week 1. Took last week off other than some mace practice. Got some weird nerve pain that's migrating around my right leg the past two days as well. Oh well. Stop whining. Doing just a simple 4 week block before some days at the lake. Today marks 1 week of only having one coffee per day as well as hitting a controlled 10# weight loss over the past 3 weeks. 268.0# this morning. Had some sciatica pain flare up on my right during squats. Definitely could see some twisting to compensate on the leg curls. Maybe more unilateral stuff. SSB Box Squat 152k x 6 x 5r Lying Leg Curl 50 x 8/15/15 Seated CS Row 200 x 4 x 10r Calf Raise 240 x 25/20/15/15 Single Arm Stretched Cable Curl 25/35/45 x 12r" instagram.com

More Mace and Rehab

June 19, 2024

More mace practice and stretching. Did a few sets of tick-tocks then went into 10&2's. They felt like crap so I watched a video that was pretty helpful with some active stretch instruction. Practiced some more and got much better. Also focused on a dump and pull which seemed to help. After about 10 sets the last one I went for around a minute before I had a form break. Well, a break from consistent reps anyways. Called it there on a high note.

Mace Day 2

June 17, 2024

No zazz. Warmed up with my camber squats and called it. Decided to clear some room and work with my new mace some more. It's coming. This was my second session. A bit of daily "greasing the groove" will help a lot too. 

Jason Steeves on Instagram: "Second day. Took the first few reps to try and find a groove. Keep plinking away." instagram.com

Rehab Upper Stuff

June 14, 2024

Mace 8kg - learning so I futzed for a bit with tick-tocks and 10 & 2's. Did sets of 30 (total) of the TT's then played with the 10 & 2's after each set. Got progressively more flexible and better. Josh gave me a bunch of coaching tips after that should help significantly. Worked on backfilling my trench between sets. 

Haven't used the Swiss bar in years. Felt good on the shoulder but it's something new to get used to again. 

Figured I'd add the waiters walks for my shoulders as well. Nope. Need to listen to my physio and keep my arms down. 

Dip 277 x 3/3/4 x 10r

Swiss Bench 105k x 4, 95k x 3 x 5r

DB Waiters Walk - nope

Banded Face Pull x 3 x 25r - cable sure feels more effective 

I'll leave the rest for tomorrow. 

Jason Steeves on Instagram: "June 14, 2024 Mace 8kg - learning so I futzed for a bit with tick-tocks and 10 & 2's. Did sets of 30 (total) of the TT's then played with the 10 & 2's after each set. Got progressively more flexible and better. Worked on backfilling my trench between sets. Haven't used the Swiss bar in years. Felt good on the shoulder but it's something new to get used to again. Figured I'd add the waiters walks for my shoulders as well. Nope. Need to listen to my physio and keep my arms down. Dip 277 x 3/3/4 x 10r Swiss Bench 105k x 4, 95k x 3 x 5r DB Waiters Walk - nope Banded Face Pull x 3 x 25r - cable sure feels more effective I'll leave the rest for tomorrow." instagram.com

W2 No-dead Dead’s

June 12, 2024

Week 2 No-dead dead's. Garage heater is now up and running for the upcoming winter! Ordered a 8kg mace to assist with my shoulder health and mobility based on Brian Alsruhe's recent vid. I'm also getting my gripes together about the new rack and pulldown attachment. 

SSB Beltless GM 118.5k(261#) x 3 x 8r

GHR BW(277#) x 3 x 10r

Low Row NG 125k x 3 x 8r

Pulldown WG 75k x 3 x 10r

Hanging Abs x 2 x 10r - first direct ab work in a bit. Better ease in a tad so I don't get 4 days of ab DOMS. 

Jason Steeves on Instagram: "June 12, 2024 Week 2 No-dead dead's. Garage heater is now up and running for the upcoming winter! Ordered a 8kg mace to assist with my shoulder health and mobility based on Brian Alsruhe's recent vid. I'm also getting my gripes together about the new rack and pulldown attachment. SSB Beltless GM 118.5k(261#) x 3 x 8r GHR BW(277#) x 3 x 10r Low Row NG 125k x 3 x 8r Pulldown WG 75k x 3 x 10r Hanging Abs x 2 x 10r - first direct ab work in a bit. Better ease in a tad so I don't get 4 days of ab DOMS." instagram.com

Upper Day

June 10, 2024

Upper day. Just futzing a bit. Shoulder twinged a little but not too terribly. Doing the physio exercises daily. Little lightheaded. Yesterday I almost blacked out once I sat down after my first set of lunges. Weird. 

DB Bench 100e x 10/10/8 - man I'm weak at this now

Dip 278.8 x 3 x 8r - eights were feeling good enough today. 

CG Pulldown 85k x 12/12/11/9

Rope Pushdown 30k x 11/10/10

Nautilus Curl 100 x 3 x 15r

Jason Steeves on Instagram: "June 10, 2024 Upper day. Just futzing a bit. Shoulder twinged a little but not too terribly. Doing the physio exercises daily. Little lightheaded. Yesterday I almost blacked out once I sat down after my first set of lunges. Weird. DB Bench 100e x 10/10/8 - man I'm weak at this now Dip 278.8 x 3 x 8r - eights were feeling good enough today. CG Pulldown 85k x 12/12/11/9 Rope Pushdown 30k x 11/10/10 Nautilus Curl 100 x 3 x 15r" instagram.com

W1 Squat

June 9, 2024

Week 1 Strongman Cube for a second round. Starting to cut weight tomorrow as well. It's time. Had to mow the lawn so I can do the lunges in the backyard.

SSB Speed Box Squat 0:30 rests 138.5k x 8 x 2r

Walking Lunges BW (276.8#) x 3 x 15r

Standing Calf Raises w/HBS 190 x 3 x 25r

CS T-Bar Row - paused contraction 70 x 3 x 15r

Rehab Pressing

June 6, 2024

Not allowed to do overhead pressing but okay for flat bench so I'll see how it goes. Haven't done regular flat benching in ages. 

Bench Press w/SS 90k x 5 - nope. Still tweaky. Try something different. 

Dip 279 x 10/10/8 - felt good. I guess they'll be my compound lift for a bit. 

Paused BB Row 245 x 5 x 5r - 3rd set on best of course. Masters!

Cable Face Pull 15k x 15r, 20k x 2 x 15r - first time doing these with the cable. Sorry for the nudity. I wanted to see what's up with my scaps. 

Pushdowns 37.5k x 3 x 15r

Hammer Curl 42.5e x no time. Concert tonight 

Jason Steeves on Instagram: "June 6, 2024 Not allowed to do overhead pressing but okay for flat bench so I'll see how it goes. Haven't done regular flat benching in ages. Bench Press w/SS 90k x 5 - nope. Still tweaky. Try something different. Dip 279 x 10/10/8 - felt good. I guess they'll be my compound lift for a bit. Paused BB Row 245 x 5 x 5r - 3rd set on best of course. Masters! Cable Face Pull 15k x 15r, 20k x 2 x 15r - first time doing these with the cable. Sorry for the nudity. I wanted to see what's up with my scaps. Pushdowns 37.5k x 3 x 15r Hammer Curl 42.5e x no time. Concert tonight" instagram.com

W1 No-dead Dead’s

June 4, 2024

Week 1. Physiotherapist said no dead's or overhead for a bit. Basically nothing really loading my upper traps or shoulders. Did some stretching after this session. 

SSB Beltless GM 113.5k(250#) x 2 x 8r - do 3 sets next time

GHR BW(278#) x  10/8/7 - way weaker on these now

Low Row Med Grip 105k x 5, 2 x 15r

CG Pulldown Narrow Handle 75k x 15/12/10

Jason Steeves on Instagram: "June 4, 2024 Week 1. Physiotherapist said no dead's or overhead for a bit. Basically nothing really loading my upper traps or shoulders. Did some stretching after this session. SSB Beltless GM 113.5k(250#) x 2 x 8r - do 3 sets next time GHR BW(278#) x 10/8/7 - way weaker on these now Low Row Med Grip 105k x 5, 2 x 15r CG Pulldown Narrow Handle 75k x 15/12/10" instagram.com

W6D1 Press

June 1, 2024

W6D1. Put the dumbbell benching back in. It's been around 6 months since I've done them and my shoulders were way healthier then. These don't feel great yet but I'm guessing it'll smarten up. I think the 3x a week overhead that I did for 12 weeks didn't help. Including the 5kg apparatus weight for the cable. 

Strict Press 85k x 5 x 5r

DB Bench 100e x 2 x 10r

CG Pull-downs 80k x 10/9/8, 75k x 9/8 - working to keep these in the "not cheaty" realm

Rope Pushdowns 27.5k x 3 x 12r - repeat next time

Nautilus Curl 100 x 3 x 15r - feel easy but the pump really sneaks up with this machine

Jason Steeves on Instagram: "June 1, 2024 W6D1. Put the dumbbell benching back in. It's been around 6 months since I've done them and my shoulders were way healthier then. These don't feel great yet but I'm guessing it'll smarten up. I think the 3x a week overhead that I did for 12 weeks didn't help. Including the 5kg apparatus weight for the cable. Strict Press 85k x 5 x 5r DB Bench 100e x 2 x 10r CG Pull-downs 80k x 10/9/8, 75k x 9/8 - working to keep these in the "not cheaty" realm Rope Pushdowns 27.5k x 3 x 12r - repeat next time Nautilus Curl 100 x 3 x 15r" instagram.com