W3D2 Press

August 30, 2024

Week 3, day 2. These heavy dumbbell rows are sure lighting up my upper back! In a good way. 

AD Press 92.5k x 10 x 1r - 1st and 10th recorded

DB Bench 95e x 12/12/11

DB Row 161.5# x 6 x 5r - first set strapless

CG Pulldown 67.5k x 3 x 12r

Cable Laterals 25e x 3 x Not today

Jason Steeves on Instagram: "August 30, 2024 Week 3, day 2. These heavy dumbbell rows are sure lighting up my upper back! In a good way. AD Press 92.5k x 10 x 1r - 1st and 10th recorded DB Bench 95e x 12/12/11 DB Row 161.5# x 6 x 5r - first set strapless CG Pulldown 67.5k x 3 x 12r Cable Laterals 25e x 3 x Not today" instagram.com

W3 Dead’s

August 28, 2024

Week 3. Back on my diet after 4.5 weeks of maintenance. This time I should go down to 250# and then maintain for awhile again. 

Deadlift 470 x 8 x 3r

Triceps Pushdowns MYO Match 85 x 3 x 12r

Sandbag over Bar Futzing

270 @ 54" x 3 x nope. Need to get practiced again. 

230 @ 48" x 6 x 1r - 90s rests. I'll increase the reps and shorten the rests in the coming weeks. Need some easy progression. 

Jason Steeves on Instagram: "August 28, 2024 Week 3. Back on my diet after 4.5 weeks of maintenance. This time I should go down to 250# and then maintain for awhile again. Deadlift 470 x 8 x 3r Triceps Pushdowns MYO Match 85 x 3 x 12r Sandbag over Bar Futzing 270 @ 54" x 3 x nope. Need to get practiced again. 230 @ 48" x 6 x 1r - 90s rests. I'll increase the reps and shorten the rests in the coming weeks. Need some easy progression." instagram.com

W3D1 Press

August 26, 2024

W3D1. Guts have been bugging me for a couple of days. I'm thinking it may be them hating fiber. 

AD Press 74k x 5 x 5r

Barbell Bench 100k x 12/11/9

WG Pulldowns 77.5k x 5 x 6r 

Low Row 205 x 2 x 12r

Cable Laterals 25e x 3 x 10r

Jason Steeves on Instagram: "August 26, 2024 W3D1. Guts have been bugging me for a couple of days. I'm thinking it may be them hating fiber. AD Press 74k x 5 x 5r Barbell Bench 100k x 12/11/9 WG Pulldowns 77.5k x 5 x 6r Low Row 205 x 2 x 12r Cable Laterals 25e x 3 x 10r" instagram.com

W3 Squat

August 24, 2024

W3 Squat. Too brain scrambled yesterday to lift. Also I'm blocked on Facebook again for a post in 2021… FFS

SSB Box Squat 163k x 6 x 5r

Lying Leg Curl 60 x 3 x 15r

Superset

A) CS T-bar Row MYO 95 x 3 x 12r - repeat

B) One Arm Cable Ext MYO 25e x 3 x 15r - left is way weaker. Repeat

One Arm Cable Hammer Curl MYO 25e x 3 x 15r - lefts way weaker here too. I'm guessing my shoulder issue buggered with my nerve function in the arm. Repeat

Jason Steeves on Instagram: "August 24, 2024 W3 Squat. Too brain scrambled yesterday to lift. Also I'm blocked on Facebook again for a post in 2021… FFS SSB Box Squat 163k x 6 x 5r Lying Leg Curl 60 x 3 x 15r Superset A) CS T-bar Row MYO 95 x 3 x 12r - repeat B) One Arm Cable Ext MYO 25e x 3 x 15r - left is way weaker. Repeat One Arm Cable Hammer Curl MYO 25e x 3 x 15r - lefts way weaker here too. I'm guessing my shoulder issue buggered with my nerve function in the arm." instagram.com

W2D2 Press

August 21, 2024

Week 2, day 2. Upper back and lats felt it good today.

AD Speed Press 60k x 10 x 3r

DB Bench 90e x 3 x 12r

DB Row 156.5# x 5 x 6r - first set strapless

CG Pulldown 65k x 3 x 12r - dropped the weight. Backs pretty pumped after the rows.

Cable Laterals 20e x 2 x 15r

W2 Dead’s

August 19, 2024

Week 2. Lunch hour speed run. Repeat the assistance next time. Massive pump.

1) Deadlift 335 x 6 x 5r

2a) CS T-Bar Row MYO 95 x 3 x 10r
2b)Triceps Pushdowns MYO Match 80 x 3 x 15r

3a) GHR BW x 2 x 12r
3b) EZ Cable Curls MYO Match 70 x 3 x 12r

W2D1 Press

August 16, 2024

W2D1. Misloaded my first bench set with a 5k instead of a 2.5k on the left. Felt it but not enough to bother stopping. 

AD Press 72k x 5 x 5r

Barbell Bench 100k x 10/10/9

WG Pulldowns 75k x 4 x 8r 

Low Row 200 x 4 x 12r

Cable Laterals 20e x 3 x 12r

Jason Steeves on Instagram: "August 16, 2024 W2D1. Misloaded my first bench set with a 5k instead of a 2.5k on the left. Felt it but not enough to bother stopping. AD Press 72k x 5 x 5r Barbell Bench 100k x 10/10/9 WG Pulldowns 75k x 4 x 8r Low Row 200 x 4 x 12r Cable Laterals 20e x 3 x 12r" instagram.com

W2 Squat

August 14, 2024

Week 2 Squat. Squats felt heavier than they should've. Definitely want to move back inside the cage with the normal spotter bars. Session took awhile between gut issues and finding my working weights with the assistance stuff. Hungry. 

SSB Box Squat 199.5k x 8 x 2r

Lying Leg Curl 50/60/60 x 15r - a few sets to find a working weight. Cooked!

Superset

A) CS T-bar Row MYO 95 x 3 x 10r - repeat

B) One Arm Cable Ext MYO 40 x 10, 50 x 3 x 12r - left is massively deficient. Repeat

EZ Curl MYO 55k x 4r, 45k x 2 x 10r - a bit of finding my weight effort. I'll go to 3 work sets next time. 

Jason Steeves on Instagram: "August 14, 2024 Week 2 Squat. Squats felt heavier than they should've. Definitely want to move back inside the cage with the normal spotter bars. Session took awhile between gut issues and finding my working weights with the assistance stuff. Hungry. SSB Box Squat 199.5k x 8 x 2r Lying Leg Curl 50/60/60 x 15r - a few sets to find a working weight. Cooked! Superset A) CS T-bar Row MYO 95 x 3 x 10r - repeat B) One Arm Cable Ext MYO 40 x 10, 50 x 3 x 12r - left is massively deficient. Repeat EZ Curl MYO 55k x 4r, 45k x 2 x 10r - a bit of finding my weight effort. I'll go to 3 work sets next time." instagram.com

W1D2 Press

August 12, 2024

Week 1, day 2. Just because I can doesn't mean I should. Backed off the press weight to give myself more room on the way up and frankly I'm just getting back to it. Shoulder letting me know it's not 100% throughout. 

AD Press 100k x 2 x 1r, 90k x 8 x 1r

DB Bench 90e x 3 x 12/11/8 - need to lower weight for now

DB Row 150e x 4 x 8r - strapless. Happy with these. 

CG Pulldown 77k x 4 x 12/12/10

Cable Laterals 25e x 12, 20e x 2 x 12r - backed off a tad. First set bugged my shoulder but I ground through. 

Jason Steeves on Instagram: "August 12, 2024 Week 1, day 2. Just because I can doesn't mean I should. Backed off the press weight to give myself more room on the way up and frankly I'm just getting back to it. Shoulder letting me know it's not 100% throughout. AD Press 100k x 2 x 1r, 90k x 8 x 1r DB Bench 90e x 3 x 12/11/8 - need to lower weight for now DB Row 150e x 4 x 8r - strapless. Happy with these. CG Pulldown 77k x 4 x 12/12/10 Cable Laterals 25e x 12, 20e x 2 x 12r" instagram.com

W1 Dead’s

Aug 9, 2024

Week 1. Pulled back my training max as it's been a smidge. Also remembered I have the perfect plank in the back of my truck to bring into the gym for seal rows!

Deadlift 440 x 8 x 3r

CS T-Bar Row MYO 90 x 3 x 12r

GHR BW x 2 x 10r

Between Dead's 

Triceps Pushdowns MYO Match 80 x 3 x 13r

EZ Cable Curls MYO Match 70 x 3 x 12r

Jason Steeves on Instagram: "Aug 9, 2024 Week 1. Pulled back my training max as it's been a smidge. Also remembered I have the perfect plank in the back of my truck to bring into the gym for seal rows! Deadlift 440 x 8 x 3r CS T-Bar Row MYO 90 x 3 x 12r GHR BW x 2 x 10r Between Dead's Triceps Pushdowns MYO Match 80 x 3 x 13r EZ Cable Curls MYO Match 70 x 3 x 12r" instagram.com

W1D1 Press

August 7, 2024

Week 1, day 1 press. Because it's a new variant for me I forgot I was setting up outside of the rack for the AD's. Next time. 

June 19, 2022 seems to be the last time I did a standard bench press. Easing into to feel my shoulder out. Feel like I'm stronger with dumbbells at the moment. 

Thinking about putting the direct arm work on squat and pull days. 

AD Press 77k x 5 x 5r

Barbell Bench 100k x 10/8

WG Pulldowns 85k x 8, 75k x 3 x 8r - dropped weight to clean up my form

Low Row 140 x 12, 190 x 3 x 12r

Jason Steeves on Instagram: "August 7, 2024 Week 1, day 1 press. Because it's a new variant for me I forgot I was setting up outside of the rack for the AD's. Next time. June 19, 2022 seems to be the last time I did a standard bench press. Easing into to feel my shoulder out. Feel like I'm stronger with dumbbells at the moment. Thinking about putting the direct arm work on squat and pull days. AD Press 77k x 5 x 5r Barbell Bench 100k x 10/8 WG Pulldowns 85k x 8, 75k x 3 x 8r - dropped weight to clean up my form Low Row 140 x 12, 190 x 3 x 12r" instagram.com

Week 1 Squat

August 6, 2024

Week 1. Done the holiday so it's time to get lifting again. 8 week undulating waveage. So tired today. Everything feels heavy since my rehab. I was still lifting but omitting dead's and the overhead stuff. I think the pulls really help keep my whole body prepped to handle weight. 

SSB Box Squat 151k x 5 x 5r

Dead-Stop SSB GM 116k x 4/5 - miscounted the first set. I'll add sets and reps in the future. New exercise so I'm holding back a bit. 

CS T-bar Row 100 x 4 x 10r - not today

Incline Cable Curl 50 x 3 x 12r - not today

Hanging Knee Raise 3 x 10r

Jason Steeves on Instagram: "August 6, 2024 Week 1. Done the holiday so it's time to get lifting again. 8 week undulating waveage. So tired today. Everything feels heavy since my rehab. I was still lifting but omitting dead's and the overhead stuff. I think the pulls really help keep my whole body prepped to handle weight. SSB Box Squat 151k x 5 x 5r Dead-Stop SSB GM 116k x 4/5 - miscounted the first set. I'll add sets and reps in the future. New exercise so I'm holding back a bit. CS T-bar Row 100 x 4 x 10r - not today Incline Cable Curl 50 x 3 x 12r - not today Hanging Knee Raise 3 x 10r" instagram.com