W2 Press

December 17, 2024

Week 2

AD Press 83.5k x 3 x 3r

CG Barbell Bench (3 x 5-8r) 113k x 3 x 5r

JM Press (2-3 x 8-10r) 75k x nope. Tweaky on my shoulder. Warmed up to a few reps with the first work set. 

Cable Overhead Ext(2-3 x 10-12r) 65 x 3 x 12r

Jason Steeves on Instagram: "December 17, 2024 Week 2 AD Press 83.5k x 3 x 3r CG Barbell Bench (3 x 5-8r) 113k x 3 x 5r JM Press (2-3 x 8-10r) 75k x nope. Tweaky on my shoulder Cable Overhead Ext(2-3 x 10-12r) 65 x 3 x 12r" instagram.com

W2 Squat

December 16, 2024

Week 2. Nice back pump. Had to drop the curls back a tad. 

SSB Box Squat 193.5k x 3 x 3r

WG Flat Pulldowns 92.5k (3-5 x 8-12r) x 12/10/8/8/8

BB Row (2-3 x 10-12r) 95k x 3 x 12r

Nautilus Curl (3-4 x 8-12r) 120 x 10/8, 110 x 8

Jason Steeves on Instagram: "December 16, 2024 Week 2. Nice back pump. Had to drop the curls back a tad. SSB Box Squat 193.5k x 3 x 3r WG Flat Pulldowns 92.5k (3-5 x 8-12r) x 12/10/8/8/8 BB Row (2-3 x 10-12r) 95k x 3 x 12r Nautilus Curl (3-4 x 8-12r) 120 x 10/8, 110 x 8" instagram.com

W1 Dead’s & Bench

December 14, 2024

Week 1. Week got all buggered up so a bit of a mash up of the bench and dead's days. Someday my main sets will have equal or greater effort as my accessories haha!

 

Also, a note to myself; stop eating steel cut oats on days I need to pressure up. 

Bench Press 101.5k x 3 x 5r

Low Incline DB Press (2-3 x 8-10r) 95e x 3 x 10r - a lot more stable kicking up vs the Mad Spotter hooks

Deadlift 395 x 3 x 5r

SLDL (1-2 x 6-8r) 395 x 8r - easy but I'll leave the second set for next week. Don't like the idea of my accessories being heavier than the primary. 

Jason Steeves on Instagram: "December 14, 2024 Week 1. Week got all buggered up so a bit of a mash up of the bench and dead's days. Someday my main sets will have equal or greater effort as my accessories haha! Also, a note to myself; stop eating steel cut oats on days I need to pressure up. Bench Press 101.5k x 3 x 5r Low Incline DB Press (2-3 x 8-10r) 95e x 3 x 10r - a lot more stable kicking up vs the Mad Spotter hooks Deadlift 395 x 3 x 5r SLDL (1-2 x 6-8r) 395 x 8r - easy but I'll leave the second set for next week. Don't like the idea of my accessories being heavier than the primary." instagram.com

W1 Press

December 11, 2024

Week 1. Happy to report my shoulder actually felt okay today. 

AD Press 73k x 3 x 5r

CG Barbell Bench (3 x 5-8r) 110.5k x 2 x 8r

JM Press (2-3 x 8-10r) 73k x 9/10

Cable Overhead Extension (2-3 x 10-12r) 65 x 2 x 10r - a 2.5# instead of 5# would've sufficed I think

Jason Steeves on Instagram: "December 11, 2024 Week 1. Happy to report my shoulder actually felt okay today. AD Press 73k x 3 x 5r CG Barbell Bench (3 x 5-8r) 110.5k x 2 x 8r JM Press (2-3 x 8-10r) 73k x 9/10 Cable Overhead Extension (2-3 x 10-12r) 65 x 2 x 10r - a 2.5# instead of 5# would've sufficed I think" instagram.com

W1 Squat

December 10, 2024

Week 1. Start of my second round. Upped my training maxes up 2kg or 5kg depending on upper body vs lower. It'll take a handful of cycles until my weights are percentages of my true 1RM but that's okay. I'm old and not competing against anything. Also, awesome pump throughout my upper back and lats. 

SSB Box Squat 169.5k x 3 x 5r

WG Flat Pulldowns 90k (3-5 x 8-12r) x 12/12/10

BB Row 95k (2-3 x 10-12r) x 3 x 10r

Nautilus Curl 120 (3-4 x 8-12r) x 12/9/8 - work that stretch

Jason Steeves on Instagram: "December 10, 2024 Week 1. Start of my second round. Upped my training maxes up 2kg or 5kg depending on upper body vs lower. It'll take a handful of cycles until my weights are percentages of my true 1RM but that's okay. I'm old and not competing against anything. Also, awesome pump throughout my upper back and lats. SSB Box Squat 169.5k x 3 x 5r WG Flat Pulldowns 90k (3-5 x 8-12r) x 12/12/10 BB Row 95k (2-3 x 10-12r) x 3 x 10r Nautilus Curl 120 (3-4 x 8-12r) x 12/9/8 - work that stretch" instagram.com

W3 Bench

December 7, 2024

Week 3. Left shoulders been bugging me for a while again dammit. Today's my first day with my new toy; the Mad Spotter hooks. Dunno about them yet. Kinda spooky racking them and they don't feel awesome in the hands. I'll need another session or two to make my judgement  Also I'm pretty sure the regular bench press has become my weakest bench variation now haha! 😥

AD Speed Press 65k x 5 x 3r

Bench Press 128k x 3 x 1r

 

Low Incline DB Press (2-3 x 8-10r) 95e x 2 x 9r

Dip (feet forward) (2-3 x 8-10r) 263 x 3 x 10r

Jason Steeves on Instagram: "December 7, 2024 Week 3. Left shoulders been bugging me for a while again dammit. Today's my first day with my new toy; the Mad Spotter hooks. Dunno about them yet. Kinda spooky racking them and they don't feel awesome in the hands. I'll need another session or two to make my judgement Also I'm pretty sure the regular bench press has become my weakest bench variation now haha! 😥 AD Speed Press 65k x 5 x 3r Bench Press 128k x 3 x 1r Low Incline DB Press (2-3 x 8-10r) 95e x 2 x 9r Dip (feet forward) (2-3 x 8-10r) 263 x 3 x 10r" instagram.com

W3 Dead’s

December 5, 2024

Week 3

SSB Box Speed Squat 151k x 5 x 3r

Deadlift 500 x 3 x 1r

SLDL (1-2 x 6-8r) 395 x 8r - I'll leave the second set for next week

DB Kelso Shrugs (3 x 15-20r) 95e x 3 x 15r

Jason Steeves on Instagram: "December 5, 2024 Week 3 SSB Box Speed Squat 151k x 5 x 3r Deadlift 500 x 3 x 1r SLDL (1-2 x 6-8r) 395 x 8r - I'll leave the second set for next week DB Kelso Shrugs (3 x 15-20r) 95e x 3 x 15r" instagram.com

W3 Press

December 3, 2024

Week 3

AD Press 92k x 3 x 1r

CG Barbell Bench (3 x 5-8r) 110.5k x 2 x 7r

JM Press (2-3 x 8-10r) 70k x 2 x 10r

Cable Overhead Extension (2-3 x 10-12r) 60 x 2 x 12r

Jason Steeves on Instagram: "December 3, 2024 Week 3 AD Press 92k x 3 x 1r CG Barbell Bench (3 x 5-8r) 110.5k x 2 x 7r JM Press (2-3 x 8-10r) 70k x 2 x 10r Cable Overhead Extension (2-3 x 10-12r) 60 x 2 x 12r" instagram.com

W3 Squat

December 2, 2024

Week 3

SSB Box Squat 213.5k x 3 x 1r 

WG Flat Pulldowns 87.5k (3-5 x 8-12r) x 12/10/9/8

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

GHR DB Curl 37.5e (3-4 x 8-12r) x 12/10/10

Jason Steeves on Instagram: "December 2, 2024 Week 3 SSB Box Squat 213.5k x 3 x 1r WG Flat Pulldowns 87.5k (3-5 x 8-12r) x 12/10/9/8 BB Row 90k (2-3 x 10-12r) x 2 x 12r GHR DB Curl 37.5e (3-4 x 8-12r) x 12/10/10" instagram.com