W2 Bench

November 30, 2024

Week 2. Starting to tub up again. I won't diet again until the new year but I need to be careful. Picked up a set of Mad Spotter hooks as another Black Friday purchase. Looking forward to trying them next week. 

AD Speed Press 65k x 5 x 3r

Bench Press 115k x 3 x 3r

 

Low Incline DB Press (2-3 x 8-10r) 90e x 3 x 10r

Dip (feet forward) (2-3 x 8-10r) 265 x 3 x 9r

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W2 Dead’s

November 28, 2024

Week 2

SSB Box Speed Squat 151k x 5 x 3r

Deadlift 445 x 3 x 3r

SLDL (1-2 x 6-8r) 385 x 2 x 8r

DB Kelso Shrugs (3 x 15-20r) 90e x 3 x 15r

Jason Steeves on Instagram: "November 28, 2024 Week 2 SSB Box Speed Squat 151k x 5 x 3r Deadlift 445 x 3 x 3r SLDL (1-2 x 6-8r) 385 x 2 x 8r DB Kelso Shrugs (3 x 15-20r) 90e x 3 x 15r" instagram.com

W2 Press

November 26, 2024

Week 2

AD Press 82k x 3 x 3r

CG Barbell Bench (3 x 5-8r) 108k x 3 x 7r

JM Press (2-3 x 8-10r) 65k x 3 x 10r

Cable Overhead Extension (2-3 x 10-12r) 55 x 3 x 12r - extended more "back" the last 2 sets

Jason Steeves on Instagram: "November 18, 2024 Week 1, day 1. Old guy program. Backed off on the press. Left shoulders getting niggly again. Simonized it for a bit. Figuring working weights out again now that the triceps are on press day again. AD Press 71.5k x 3 x 5r CG Barbell Bench 105k x 8/8/6 JM Press 60k x 2 x 12r Cable Overhead Extension 50 x 11/12/11 - figuring these out" instagram.com

W2 Squat

 November 25, 2024

Week 2. Picked up a Black Friday goodie yesterday; a BoS Seal Row Pad. I should find some use with it. Kelso shrugs to start. 

SSB Box Squat 191k x 3 x 3r 

WG Flat Pulldowns 85k (3-5 x 8-12r) x 3 x 12r

BB Row 90k (2-3 x 10-12r) x 3 x 10r

GHR DB Curl 35e (3-4 x 8-12r) x 3 x 12r

Jason Steeves on Instagram: "November 25, 2024 Week 2. Picked up a Black Friday goodie yesterday; a BoS Seal Row Pad. I should find some use with it. Kelso shrugs to start. SSB Box Squat 191k x 3 x 3r WG Flat Pulldowns 85k (3-5 x 8-12r) x 3 x 12r BB Row 90k (2-3 x 10-12r) x 3 x 10r GHR DB Curl 35e (3-4 x 8-12r) x 3 x 12r" instagram.com

W1 Bench

November 23, 2024

Week 1. Super light which I guess is the purpose of week 1. Stick to the program. 

AD Speed Press 65k x 5 x 3r

Bench Press 100k x 3 x 5r

 

Low Incline DB Press 90e x 3 x 8r

Dip (feet forward) 262 x 9/8/8

Jason Steeves on Instagram: "November 23, 2024 Week 1. Super light which I guess is the purpose of week 1. Stick to the program. AD Speed Press 65k x 5 x 3r Bench Press 100k x 3 x 5r Low Incline DB Press 90e x 3 x 8r Dip (feet forward) 262 x 9/8/8" instagram.com

W1 Dead’s

November 21, 2024

Week 1

SSB Box Speed Squat 151k x 5 x 3r

Deadlift 385 x 3 x 5r

SLDL 385 x 8r - left it a one set until I see how I feel

DB Kelso Shrugs 80e x 3 x 20r - repeat

Jason Steeves on Instagram: "November 21, 2024 Week 1 SSB Box Speed Squat 151k x 5 x 3r Deadlift 385 x 3 x 5r SLDL 385 x 8r - left it a one set until I see how I feel DB Kelso Shrugs 80e x 3 x 20r" instagram.com

W1D1 Press

November 18, 2024

Week 1, day 1. Old guy program. Backed off on the press. Left shoulders getting niggly again. Simonized it for a bit. Figuring working weights out again now that the triceps are on press day again. 

AD Press 71.5k x 3 x 5r

CG Barbell Bench 105k x 8/8/6

JM Press 60k x 2 x 12r

Cable Overhead Extension 50 x 11/12/11 - figuring these out

Jason Steeves on Instagram: "November 18, 2024 Week 1, day 1. Old guy program. Backed off on the press. Left shoulders getting niggly again. Simonized it for a bit. Figuring working weights out again now that the triceps are on press day again. AD Press 71.5k x 3 x 5r CG Barbell Bench 105k x 8/8/6 JM Press 60k x 2 x 12r Cable Overhead Extension 50 x 11/12/11 - figuring these out" instagram.com

Andy Baker - Squat Week 1

November 17, 2024

Week 1 squat of Andy Bakers after 40 program. Sick and not feeling 100% but I've been sitting for too many days. Going back to a 4x per week format. Going to see if trimming back the overall session duration helps with motivation. A lot less volume than what I typically do. Fun fact: you can hear the danger on the rows!

SSB Box Squat 166.5k x 3 x 5r 

WG Flat Pulldowns 85k x 10/10/10/9

BB Row 80k x 3 x 12r

GHR DB Curl 40e x 10/10/8 - way tougher after back

Jason Steeves on Instagram: "November 17, 2024 Week 1 squat of Andy Bakers after 40 program. Sick and not feeling 100% but I've been sitting for too many days. Going back to a 4x per week format. Going to see if trimming back the overall session duration helps with motivation. A lot less volume than what I typically do. Fun fact: you can hear the danger on the rows! SSB Box Squat 166.5k x 3 x 5r WG Flat Pulldowns 85k x 10/10/10/9 BB Row 80k x 3 x 12r GHR DB Curl 40e x 10/10/8 - way tougher after back" instagram.com

W4D1 Press

November 13, 2024

Week 4, day 1. This week got off to a delayed start. Plan on doing dead's tomorrow so I'm truncating a bit of work tonight. 

AD Press 77.5k x 5 x 5r

CG Barbell Bench 100k x 4 x 8r - felt waaay easier than last time

WG Flat Handle Pulldowns 85k x 10/10/10/8

GSR40 Row (feet back) 220 (cut from today)

EZ Cable Upright Row 80 x 2 x 12r

Dead Hang 260 x 2 x 1:00

Jason Steeves on Instagram: "November 13, 2024 Week 4, day 1. This week got off to a delayed start. Plan on doing dead's tomorrow so I'm truncating a bit of work tonight. AD Press 77.5k x 5 x 5r CG Barbell Bench 100k x 4 x 8r - felt waaay easier than last time WG Flat Handle Pulldowns 85k x 10/10/10/8 GSR40 Row (feet back) 220 (cut from today) EZ Cable Upright Row 80 x 2 x 12r Dead Hang 260 x 2 x 1:00" instagram.com

W2 Squat

November 9, 2024

Week 2. Holy crap the sissy squats gassed out my legs. Those dumbbell curls don't feel like much until you're done the set. 

SSB Box Squat 149k x 4 x 10r

Sissy Squat BW x 2 x 15r - repeat 

RDL 265 x 2 x 12r

JM Press 70k x 3 x 10r

GHR DB Curl 40e x 3 x 10r - repeat

Dead Hang 258# x 3 x 0:50

Jason Steeves on Instagram: "November 9, 2024 Week 2. Holy crap the sissy squats gassed out my legs. Those dumbbell curls don't feel like much until you're done the set. SSB Box Squat 149k x 4 x 10r Sissy Squat BW x 2 x 15r - repeat RDL 265 x 2 x 12r JM Press 70k x 3 x 10r GHR DB Curl 40e x 3 x 10r - repeat Dead Hang 258# x 3 x 0:50" instagram.com

W3D2 Press

November 6, 2024

Week 3, day 2

AD Press 94.5k x 10 x 1r

Dip +45(305) x 3 x 5r

OH Cable Extensions 25e x 2 x 12r

Cable Flexion Row 220 x 3 x 5r - repeat

CG Pulldown 90k x 4 x 6r
 
EZ Upright Cable Row 75 x 3 x 10r

Jason Steeves on Instagram: "November 6, 2024 Week 3, day 2 AD Press 94.5k x 10 x 1r Dip +45(305) x 3 x 5r OH Cable Extensions 25e x 2 x 12r Cable Flexion Row 220 x 3 x 5r - repeat CG Pulldown 90k x 4 x 6r EZ Upright Cable Row 75 x 3 x 10r" instagram.com

W2 Dead’s

November 4, 2024

Week 2. Easiest week I get. 

Deadlift 335 x 6 x 5r

Snatch Grip Dead's 245 x 2 x 15r - fatiguing!

Strict"ish" BB Row 70k x 3 x 10r - I'll take a long run up with these at the higher reps. 

 

JM Press 65k x 4 x 10r

DB Hammer Curl 55e x 3 x 8r

Dead Hang 257 x 2 x 0:50

 

Jason Steeves on Instagram: "November 4, 2024 Week 2. Easiest week I get. Deadlift 335 x 6 x 5r Snatch Grip Dead's 245 x 2 x 15r - fatiguing! Strict"ish" BB Row 70k x 3 x 10r - I'll take a long run up with these at the higher reps. JM Press 65k x 4 x 10r DB Hammer Curl 55e x 3 x 8r Dead Hang 257 x 2 x 0:50" instagram.com

W3D1 Press

November 1, 2024

Week 3, day 2

AD Press 75.5k x 5 x 5r

CG Barbell Bench 100k x 8/8/7/5 - got wonky on the last set

WG Flat Handle Pulldowns 80k x 4 x 10r

GSR40 Row (feet back) 220 x 3 x 10r - repeat

EZ Cable Upright Row 70 x 3 x 12r - repeat

Dead Hang 256 x 3 x 0:45

Jason Steeves on Instagram: "November 1, 2024 Week 3, day 2 AD Press 75.5k x 5 x 5r CG Barbell Bench 100k x 8/8/7/5 - got wonky on the last set WG Flat Handle Pulldowns 80k x 4 x 10r GSR40 Row (feet back) 220 x 3 x 10r - repeat EZ Cable Upright Row 70 x 3 x 12r - repeat Dead Hang 256 x 3 x 0:45" instagram.com