Press

July 26, 2024

Something different. Looks like I haven't pressed the log since September 2019 and that wasn't anything serious either. Lost balance with the 210. 190 felt great so I took a 20# jump. Should've stayed with 10's. Also learning how to lift without a beard is quite an adjustment. 

Log C+P Short Cycle 140/160/170/180/190 x 3r, 210 cleaned. 

DB Bench 90e x 12/12/8

Deadlift Row 310 x 5 x 6r

CG Pulldowns 75k x 12/12/12/10

Lying Cable Laterals - reminder to add next time

DB Rolling Skullcrushers 45e - nope. Pooped. 

Jason Steeves on Instagram: "July 26, 2024 Something different. Looks like I haven't pressed the log since September 2019 and that wasn't anything serious either. Lost balance with the 210. 190 felt great so I took a 20# jump. Should've stayed with 10's. Also learning how to lift without a beard is quite an adjustment. Log C+P Short Cycle 140/160/170/180/190 x 3r, 210 cleaned. DB Bench 90e x 12/12/8 Deadlift Row 310 x 5 x 6r CG Pulldowns 75k x 12/12/12/10 Lying Cable Laterals - reminder to add next time DB Rolling Skullcrushers 45e - nope. Pooped." instagram.com

Squatish

July 24, 2024

Last squat session for a tad so I mixed it up and took the bar off of my back. First time trying these curls. Need my bigger handles for my fat hands. Kinda weird just working the bottom half. Feel easy-ish but the pump is real. 

Belt Squat 240 x 3 x 10r

SLDL 245 x 3 x 10r

CS T-bar Row 100 x 2 x 10r, 90 x 2 x 10r

EZ Incline Cable Curl 50 x 3 x 12r

Jason Steeves on Instagram: "July 24, 2024 Last squat session for a tad so I mixed it up and took the bar off of my back. Belt Squat 240 x 3 x 10r SLDL 245 x 3 x 10r CS T-bar Row 100 x 2 x 10r, 90 x 2 x 10r EZ Incline Cable Curl 50 x 3 x 12r" instagram.com

Pressin’

July 22, 2024

I'm thinking the weight loss may be making things tougher now too. 17# down since June 10. Maybe a tad too quick… I'll start a couple weeks of maintenance starting this weekend before diving down again. 

Kept the weight down on the pull-downs to see how they'd feel 4 sets in with stricter form. Also using a normal bar for a change instead of the Mag knock off. 

Going to put biceps with squat & pull days. 

BB Press 75k x 3 x 8r

DB Strict Seated Press 45e x 2 x 12r

WG Pulldowns 75k x 4 x 8r

EZ Pressdowns 95 x 10/10/8

Overhead 1-arm Cable Ext 45 x 3 x 12r

Jason Steeves on Instagram: "July 22, 2024 I'm thinking the weight loss may be making things tougher now too. 17# down since June 10. Maybe a tad too quick… I'll start a couple weeks of maintenance starting this weekend before diving down again. Kept the weight down on the pull-downs to see how they'd feel 4 sets in with stricter form. Also using a normal bar for a change instead of the Mag knock off. Going to put biceps with squat & pull days. BB Press 75k x 3 x 8r DB Strict Seated Press 45e x 2 x 12r WG Pulldowns 75k x 4 x 8r EZ Pressdowns 95 x 10/10/8 Overhead 1-arm Cable Ext 45 x 3 x 12r" instagram.com

Back to Dead’s!

July 20, 2024

Deadlifting again! First time since early May. Feeling my way out nice and easy as I won't be able to pull again until August anyways. Definitely feeling my low back work again. Looking forward to getting the sandbags back in and some farmers walks. 

Deadlift 385 x 4 x 5r

Deadlift Row 245/265/285/285 x 8r

NG Pulldown 75k x 4 x 10r - put the lap crossbar on after the first set. A lot less strength leakage. 

Jason Steeves on Instagram: "July 20, 2024 Deadlifting again! First time since early May. Feeling my way out nice and easy as I won't be able to pull again until August anyways. Definitely feeling my low back work again. Looking forward to getting the sandbags back in and some farmers walks. Deadlift 385 x 4 x 5r Deadlift Row 245/265/285/285 x 8r NG Pulldown 75k x 4 x 10r - put the lap crossbar on after the first set. A lot less strength leakage." instagram.com

Press

July 17, 2024

Pressing some more. Second day with a bit more weight. I'm thinking the heat and calorie deficit is adding up too. Also thinking with pulldowns I'll keep one day on the stricter side and one heavier with some English. 

Left out the rear delt stuff. Back to physio tomorrow and he thrashes them along with my rotator cuff. 

AD Press 75k x 8/8/6

DB Bench 85e x 10/10/8

WG Pulldowns 75k x 12/12/8

SS
DB Rolling Skullcrushers 45e x 2 x 12r
Seated DB Hammer Curls 45e x 2 x 12r

Little bit of light club for the shoulders. Left needs a lot more coordination again. Plan on taking my 15# on holidays this summer. 

Jason Steeves on Instagram: "July 17, 2024 Pressing some more. Second day with a bit more weight. I'm thinking the heat and calorie deficit is adding up too. Also thinking with pulldowns I'll keep one day on the stricter side and one heavier with some English. Left out the rear delt stuff. Back to physio tomorrow and he thrashes them along with my rotator cuff. AD Press 75k x 8/8/6 DB Bench 85e x 10/10/8 WG Pulldowns 75k x 12/12/8 SS DB Rolling Skullcrushers 45e x 2 x 12r Seated DB Hammer Curls 45e x 2 x 12r Little bit of light club for the shoulders. Left needs a lot more coordination again. Plan on taking my 15# on holidays this summer." instagram.com

W3 Squat

July 15, 2024

Week 3. Down 15# now. Holy crap those split squats hit my twigs. Needed to find the weight for the t-bar. 

SSB Box Squat 176k x 5 x 5r

Bulg Split Squat w/SSB  73.5k x 3 x 10r

T-Bar Row 90 x 8, 135 x 5, 115 x 3 x 8r

Calf Raise - need to hit later. Schedule conflicts. 

Jason Steeves on Instagram: "July 15, 2024 Week 3. Down 15# now. Holy crap those split squats hit my twigs. Needed to find the weight for the t-bar. SSB Box Squat 176k x 5 x 5r Bulg Split Squat w/SSB 73.5k x 3 x 10r T-Bar Row 90 x 8, 135 x 5, 115 x 3 x 8r Calf Raise - need to hit later. Schedule conflicts." instagram.com

Heavier Press

July 12, 2024

Got the go ahead to push up my press weight as long as there isn't pain. Also allowed to deadlift again. A little bit getting used to the overhead again. Gently, gently. 

BB Press 75k x 4 x 5r

DB Strict Seated Press 45e x 2 x 10r

WG Pulldowns 95k x 3 x 10r

EZ Pressdowns 90 x 2 x 8r

Overhead 1-arm Cable Ext 50 x 10, 40 x 2 x 12r

EZ Cable Curl 70 x 3 x 10r

Jason Steeves on Instagram: "July 12, 2024 Got the go ahead to push up my press weight as long as there isn't pain. Also allowed to deadlift again. A little bit getting used to the overhead again. Gently, gently. BB Press 75k x 4 x 5r DB Strict Seated Press 45e x 2 x 10r WG Pulldowns 95k x 3 x 10r EZ Pressdowns 90 x 2 x 8r Overhead 1-arm Cable Ext 50 x 10, 40 x 2 x 12r EZ Cable Curl 70 x 3 x 10r" instagram.com

W4 No-dead, dead’s

July 10, 2024

W4 No-dead, dead's. Need to ask my physio if I can start deadlifting again. Haven't pulled since May 6….

Thought I'd have to turn on the AC as it's been over 30' here for a few days. 34' today. The garage was 20' and humid. Turned on the dehumidifier for Fridays session. 

SSB Soft Belt GM 124.5k(274.5#) x 3 x 8r

Belt Squat 220 x 3 x 10r

DB Row 130e x 5/5/20

Hanging Knee Raise BW x 3 x 10r

Jason Steeves on Instagram: "July 10, 2024 W4 No-dead, dead's. Need to ask my physio if I can start deadlifting again. Haven't pulled since May 6…. Thought I'd have to turn on the AC as it's been over 30' here for a few days. 34' today. The garage was 20' and humid. Turned on the dehumidifier for Fridays session. SSB Soft Belt GM 124.5k(274.5#) x 3 x 8r Belt Squat 220 x 3 x 10r DB Row 130e x 5/5/20 Hanging Knee Raise BW x 3 x 10r" Watch and share reels with friends

Press Stuff

July 8, 2024

More rehab pressing but I'm allowed to up the weight a smidge this week. Working on keeping my ribs locked down and getting my head through with the overhead. All of the air moving with the fans is sure drying out my peepers.

BB Press 40k x 10/10/20

DB Bench 105e x 6 x 5r

WG Pulldowns 95k x 4 x 8r

Face pulls 35 x 2 x 20r

SS
DB Rolling Skullcrushers 45e x 3 x 10r
Seated DB Hammer Curls 45e x 3 x 10r

W2 Squat

July 6, 2024

Week 2. Tried to do this yesterday but I stopped after my last warmup set. Exercises my physio had me doing had my low back fairly sore. Did a bunch of club work. Happy that I can still move the 25# ones smoothly although my left is a lot more clunky. 

Throwing the Bulgarians back in to get some uni work. It'll be a couple sessions to find the weight and form again. 

Finishing calf raise sets with 5 reps at just the stretched range. 

SSB Box Squat 164.5k x 6 x 5r

Bulg Split Squat wSSB  63.5k x 3 x 10r

Seated CS Row 250 x 4 x 10r

Calf Raise 240 x 20+5, 20+5, 15+5

Jason Steeves on Instagram: "July 6, 2024 Week 2. Tried to do this yesterday but I stopped after my last warmup set. Exercises my physio had me doing had my low back fairly sore. Did a bunch of club work. Happy that I can still move the 25# ones smoothly although my left is a lot more clunky. Throwing the Bulgarians back in to get some uni work. It'll be a couple sessions to find the weight and form again. Finishing calf raise sets with 5 reps at just the stretched range. SSB Box Squat 164.5k x 6 x 5r Bulg Split Squat wSSB 63.5k x 3 x 10r Seated CS Row 250 x 4 x 10r Calf Raise 240 x 20+5, 20+5, 15+5" instagram.com

Upper

July 3, 2024

BB Press 45 x 4 x 15r

Dip 269 x 2 x 12r

Swiss Bench 95k x 8/6

WG Pulldowns 85k x 3 x 10r

EZ Pressdowns 90 x 2 x 8r

EZ Cable Curl 70 x 10, 80 x 8

Cable Laterals - nope. Niggly

Face Pulls 30 x 3 x 20r

W3 No-dead Dead’s

July 1, 2024

Week 3 no-dead, dead's. Very lazy day. Lose all of my energy by 2:30/3:00. Brought caffeine back into the mix but I don't really notice it. Plan on supplementing with ketones starting on Wednesday to see how that feels. Overhead is pain free.

BB Press 45 x 5 x 10r

SSB Beltless GM 120.5k(265#) x 3 x 8r

Belt Squat 210 x 3 x 10r

DB Row 130e x 8/8/15

Hanging Knee Raise BW x 2 x 10r - stuck with two sets to give my abs some time to adapt. Nothing worse than abdominal DOMS.