W6D2 Press

September 28, 2024

Week 6, day 2. Morning session; coffee, double scoop, coffee and gtg. 

AD Speed Press 65k x 10 x 3r

DB Bench 110e x 7/7/5 - speed pressing definitely saps me

Meadows Row 100e x 3 x 10r 

CG Pulldown 80k x 4 x 8r

Low Cable Laterals 25e x 2 x 12r

Sandbag over 48" 230 x , 270 x , 300 x fail - just super quick touch today

Jason Steeves on Instagram: "September 28, 2024 Week 6, day 2. Morning session; coffee, double scoop, coffee and gtg. AD Speed Press 65k x 10 x 3r DB Bench 110e x 7/7/5 - speed pressing definitely saps me Meadows Row 100e x 3 x 10r CG Pulldown 80k x 4 x 8r Low Cable Laterals 25e x 2 x 12r Sandbag over 48" 230 x , 270 x , 300 x fail - just super quick touch today" instagram.com

W6 Dead’s

September 26, 2024

Week 6. Still dropping weight but not managing to eat on schedule or enough so I'm getting a bit zapped. 

Deadlift 385 x 6 x 5r

One Arm High Cable Row 75e x 4 x 8r

SS
Triceps Pushdowns 90 x 3 x 8r

Nautilus Curl 130 x 3 x 8r

instagram.com

W6D1 Press

September 23, 2024

W6D1.

AD Press 80k x 5 x 5r

CG Barbell Bench 110.5k x 7/6

WG Flat Handle Pulldowns 77.5k x 4 x 8r

Cable Incline Row 105 x 12/12/12/8 - repeat

Standing Crunch 77.5k x 10/10 55k x 10r - moved the bar down to brace against my butt and needed to drop the weight immediately. I'll be sore tomorrow. 

Bottom Setting Cable Laterals 25e x 3 x 10r - repeat

Jason Steeves on Instagram: "September 23, 2024 W6D1. AD Press 80k x 5 x 5r CG Barbell Bench 110.5k x 7/6 WG Flat Handle Pulldowns 77.5k x 4 x 8r Cable Incline Row 105 x 12/12/12/8 Standing Crunch 77.5k x 10/10 55k x 10r - moved the bar down to brace against my butt and needed to drop the weight immediately. I'll be sore tomorrow. Bottom Setting Cable Laterals 25e x 3 x 10r" instagram.com

Sandbag and Arms

September 21, 2024

Catch-up

230# Sandbag over 48" Bar x a few to warm up

270# Sandbag over 48" x 6 x 1r - just my next level of progression to get used to this again. Happy that it's over body weight work now. 

One Arm Cable Ext 35e x 8, 30e x 3 x 8r - repeat. 35 was too heavy to stay on the strict side today. 

EZ Curl 50k x 7/8/8 - tougher than they should've been but it's been a minute since I've done these last

Jason Steeves on Instagram: "September 21, 2024 Catch-up 230# Sandbag over 48" Bar x a few to warm up 270# Sandbag over 48" x 6 x 1r - just my next level of progression to get used to this again. Happy that it's over body weight work now. One Arm Cable Ext 35e x 8, 30e x 3 x 8r - repeat. 35 was too heavy to stay on the strict side today. EZ Curl 50k x 7/8/8 - tougher than they should've been but it's been a minute since I've done these last" instagram.com

W3 Squat

September 20, 2024

Week 3. If you need a chafe pad for over your nylon straps go pick up a sheepskin seatbelt cover. 

SSB Box Squat 176.5k x 3 x 3r

Hip Belt Squat 220 x 3 x 10r

Seated Uni Cable Leg Curl 50e x 3 x 8r

I'll do sandbag and arms tomorrow. 

Jason Steeves on Instagram: "September 20, 2024 Week 3. If you need a chafe pad for over your nylon straps go pick up a sheepskin seatbelt cover. SSB Box Squat 176.5k x 3 x 3r Hip Belt Squat 220 x 3 x 10r Seated Uni Cable Leg Curl 50e x 3 x 8r I'll do sandbag and arms tomorrow." instagram.com

W5D2 Press

September 18, 2024

Week 5, day 2

AD Press 95k x 10 x 1r - easy peasy

DB Bench 110e x 5/5/6 - once I get my balance back correct I'll be pushing these up significantly. 

Meadows Row 90# x 3 x 10r - tried to clean up my twist. I dunno. I feel my back work more with my regular form. I still twist some even when I try not to. I'll continue to keep adding the supported work that takes the twist out. 

CG Pulldown 75k x 3 x 10r

Cable Laterals - too late

Jason Steeves on Instagram: "September 18, 2024 Week 5, day 2 AD Press 95k x 10 x 1r - easy peasy DB Bench 110e x 5/5/6 - once I get my balance back correct I'll be pushing these up significantly. Meadows Row 90# x 3 x 10r - tried to clean up my twist. I dunno. I feel my back work more with my regular form. I still twist some even when I try not to. I'll continue to keep adding the supported work that takes the twist out. CG Pulldown 75k x 3 x 10r Cable Laterals - too late" instagram.com

W5 Dead’s

September 16, 2024

Week 5. Lazy and late today so I left out the sandbag. If I'm up to it I'll do it tomorrow. 

Deadlift 495 x 8 x 2r

One Arm High Cable Row 75e x 4 x 8r

Triceps Pushdowns 90 x 7/8/8

Nautilus Curl 120 x 8, 130 x 2 x 8r

Jason Steeves on Instagram: "September 16, 2024 Week 5. Lazy and late today so I left out the sandbag. If I'm up to it I'll do it tomorrow. Deadlift 495 x 8 x 2r One Arm High Cable Row 75e x 4 x 8r Triceps Pushdowns 90 x 7/8/8 Nautilus Curl 120 x 8, 130 x 2 x 8r" instagram.com

W5D1 Press

September 13, 2024

W5D1. Feeling good. No niggles and the press moved easily (as it should). CG bench was really weak but it'll come back with some focus. Switch the pulley position to the bottom for the second half of this cycles laterals. 

AD Press 78k x 5 x 5r

CG Barbell Bench 110.5k x 2 x 6r - haven't done since Xmas last year… it shows

WG Flat Handle Pulldowns 75k x 4 x 8r

Cable Incline Row 100 x 4 x 12r - repeat

Bottom Setting Cable Laterals 25e x 2 x 10r

Jason Steeves on Instagram: "September 13, 2024 W5D1. Feeling good. No niggles and the press moved easily (as it should). CG bench was really weak but it'll come back with some focus. Switch the pulley position to the bottom for the second half of this cycles laterals. AD Press 78k x 5 x 5r CG Barbell Bench 110.5k x 2 x 6r - haven't done since Xmas last year… it shows WG Flat Handle Pulldowns 75k x 4 x 8r Cable Incline Row 100 x 4 x 12r - repeat Bottom Setting Cable Laterals 25e x 2 x 10r" instagram.com

2nd Week Squats

September 11, 2024

Week 2

SSB Box Squat 171.5k x 3 x 3r

Hip Belt Squat 240 x 3 x 8r - needed to stand a smidge closer

Seated Uni Cable Leg Curl 30/35/45/45/45e x 8r

230# Sandbag over 48" Bar x 7 x 2r - 0:60 rests

One Arm Cable Ext 30e x 10/9/8 - weird how the weak side can switch

One Arm Cable Hammer Curl 30e x 3 x 10r - left arm was shaky on the first set again. Cleaned up my angle after that first set too. Last set was the strongest. Guess I should have some primer sets. 

Jason Steeves on Instagram: "September 11, 2024 SSB Box Squat 171.5k x 3 x 3r Hip Belt Squat 240 x 3 x 8r - needed to stand a smidge closer Seated Uni Cable Leg Curl 30/35/45/45/45e x 8r 230# Sandbag over 48" Bar x 7 x 2r - 0:60 rests One Arm Cable Ext 30e x 10/9/8 - weird how the weak side can switch One Arm Cable Hammer Curl 30e x 3 x 10r - left arm was shaky on the first set again. Cleaned up my angle after that first set too. Last set was the strongest. Guess I should have some primer sets." instagram.com

W4D2 Press

September 9, 2024

Week 4, day 2. Sure liking the dumbbell rows. Really hitting my upper back and lats. 

AD Speed Press 62.5k x 10 x 3r - like usual and felt way better after the 3rd set. #masterslifter

DB Bench 95e x 12/12/10 - seems like accrue more fatigue with speed reps compared to heavy singles

DB Row 150# x 4 x 9r - first set strapless

CG Pulldown 70k x 12/12/10/10 - really working to not use any English 

Cable Laterals 30e x 3 x 8r

Jason Steeves on Instagram: "September 9, 2024 Week 4, day 2. Sure liking the dumbbell rows. Really hitting my upper back and lats. AD Speed Press 62.5k x 10 x 3r - like usual and felt way better after the 3rd set. #masterslifter DB Bench 95e x 12/12/10 - seems like accrue more fatigue with speed reps compared to heavy singles DB Row 150# x 4 x 9r - first set strapless CG Pulldown 70k x 12/12/10/10 - really working to not use any English Cable Laterals 30e x 3 x 8r" instagram.com

W4 Dead’s

September 7, 2024

Week 4. Got a Airwaav a couple of days ago. Today is my first run with it. Little heavy on the pressdowns with the first set. Went with the straight bar and I freshly oiled it. Excuses to mask weakness. 

Deadlift 360 x 6 x 5r

One Arm High Cable Row 75e x 3 x 8r - repeat

Triceps Pushdowns 100 x 5r, 90 x 8, 7 - repeat

Sandbag over Bar Futzing

230 @ 48" x 6 x 2r - 0:60 rests

One Arm Cable Preacher Curl 35e x 12r, 40e x 10r

Jason Steeves on Instagram: "September 7, 2024 Week 4. Got a Airwaav a couple of days ago. Today is my first run with it. Little heavy on the pressdowns with the first set. Went with the straight bar and I freshly oiled it. Excuses to mask weakness. Deadlift 360 x 6 x 5r One Arm High Cable Row 75e x 3 x 8r - repeat Triceps Pushdowns 100 x 5r, 90 x 8, 7 - repeat Sandbag over Bar Futzing 230 @ 48" x 6 x 2r - 0:60 rests One Arm Cable Preacher Curl 35e x 12r, 40e x 10r" instagram.com

W4D1 Press

September 4, 2024

W4D1

AD Press 76k x 5 x 5r

Barbell Bench 110.5k x 8/8/7

WG Pulldowns 77.5k x 4 x 8r

Cable Incline Row 100 x 4 x 12r - repeat

Cable Laterals 27.5e x 2 x 10r - repeat

Jason Steeves on Instagram: "September 4, 2024 W4D1 AD Press 76k x 5 x 5r Barbell Bench 110.5k x 8/8/7 WG Pulldowns 77.5k x 4 x 8r Cable Incline Row 100 x 4 x 12r - repeat Cable Laterals 27.5e x 2 x 10r" instagram.com

W4 Squat

September 3, 2024

Week 4. Was supposed to work up to working sets of 213k tonight which shouldn't be hard but squats are feeling tougher than they should be. Worked in some hip belt squats to work in some volume. Wow! Last time I did these with the same weight I hit 3x10r easily…

I think I may work back up with 3x3. Need to inch back to being comfortable in the 250k range again. It's been a weird year. Also going to try some PC 6-8r range sets for the assistance stuff.

Summer isn't great for strength gains for me typically anyways. Those grapes are probably sour.

SSB Box Squat 186.5k x 1r, 166.5k x 3 x 3r

Hip Belt Squat 240 x 3 x 6r

Leg Extensions 125/150/150 x 8r

Lying Leg Curl 100 x 6, 90 x 2 x 8r

Superset
A-CS T-bar Row 105 x 7, 100 x 8/7

B- One Arm Cable Ext 35e x 6, 30e x 2 x 8r

One Arm Cable Hammer Curl 30e x 3 x 8r