W3 Squat

September 24, 2025

Week 3

SSB Box Squat 168.5k x 6 x 3r

GHR BW x 3 x 10r

Med Sup Pulldowns 65k x 5 x 10r

BB Curl 40K x 5/10/10

https://www.instagram.com/p/DPAamSOD1dc/?igsh=MWV1b3h1NG9qb3RyMw==

W5 Press

September 20, 2025

Week 5. Bad neck/trap stress headache the past couple of days. I was hoping some spikes in blood pressure would knock it out. Nope. 

Press 82k x 5 x 5r

Bench Press 110.5k x 4 x 3r - going to run a Hepburn progression adding a rep to each set, each week (4x10r at 8 weeks). Starting conservative, especially while dieting. 

CS Seated Row 240 x 3 x 8r

Poliquin Extensions 100 x 3 x 6r

https://www.instagram.com/p/DO1ncAREoxS/?igsh=dDF6bjBvbW9id2p1

W3 Dead’s

September 18, 2025

Week 3 dead's. Weight loss is still on track but I've been getting headachy. 

Hip Belt Squat 205 x 3 x 8r

Paused Dead's 420 x 5 x 3r

One Arm Pulldowns 75e x 10/10/8

Seated Hammer Curl 45e x 3 x 6r - I should wear a girdle before recording these…

https://www.instagram.com/p/DOxBb_cCSUc/?igsh=MXQ1OXp4cG1tYW8ybA==

Week 5 Bench

September 16, 2025

Week 5. Giving a John Meadows Tricep variation a go. Also picked up some Gym Reaper elbow wraps for a giggle. Tried for my top press sets and it just threw me off and was tough to get back after it. 

DT & TWS Shoulder Prehab/Rehab

BB Press 99k x 3 x 1r

CG Bench 119.5k x 3r - called it. Garbage day

Elliptical 25:00

Tricep Pushdowns w/ Spongy Grips 50 x 10/8/5 - very tough

W2 Squat

September 13, 2025

Week 2. Went back to box squatting. Recovery is better, helps my dead's a lot, and my upper end "free" squat isn't diminishing. Changed the row terminology. 

Noticed after my first set of rows the sheave wasn't at the top. Felt good so I left it. 

Looking forward to getting my new GHD that'll let me get closer to the pad. 

SSB Box Squat 168.5k x 5 x 3r

GHR BW x 4 x 8r

One Arm Cable High Row 70e x 3 x 10r - great upper back pump!

Lying Cable Curl 90 x 3 x 6r

https://www.instagram.com/p/DOjrjAtkt5v/?igsh=c3JnbnU3ZXI1a2Y0

W4 Press

September 10, 2025

Week 4

Press 80k x 5 x 5r

Bench Press 123k x nah. Shoulders felt a little clicky. Warmed up to a single at 121k and called it. 

CS Seated Row 230 x 3 x 8r

Poliquin Extensions 95 x 3 x 8r 

https://www.instagram.com/p/DOcca8yCVqP/?img_index=1&igsh=YXVoZDM3cDQyeWxq

W2 Dead’s

September 7, 2025

Week 2 dead's. 

Hip Belt Squat 200 x 5 x 5r

Paused Dead's 410 x 5 x 3r

One Arm Pulldowns 65e x 3 x 10r 

Lying Cable Curl 85 x 3 x 8r

https://www.instagram.com/p/DOUUaE2EhGd/?igsh=YXYyMDNxbGZxZ20w

W4 Bench

September 3, 2025

Week 4. Super smoky and hot this week so I didn't bother getting in anything earlier. 

DT Shoulder

TWS Shoulder

BB Press 78k x 5 x 3r

CG Bench 115.5k x 4 x 5r

T-Bar Row 100 x 5 x 6r

Band Pushdowns LT x 100

https://www.instagram.com/p/DOKXzE1D7Zi/?igsh=d3dzb253OHBxOWJ3

W1 GW2 Squat

August 29, 2025

Week 1 AB GW2 squat progression.

SSB Squat 168k x 4 x 3r

GHR BW x 3 x 8r

One Arm Pulldowns 60e x 3 x 10r - went with these to leave my gimpy shoulder alone for a bit. These build up good.

Lying Cable Curl 80 x 10/8/6 - pumped!

https://www.instagram.com/p/DN9N8X3EmlX/?igsh=Njl3OWhjejhzd2lm

Shoulder Rehab

August 27, 2025

Shoulder has been very tweaked since last Thursday. Felt much better today but still treating it gingerly. 85-90% of my working weights. Same sets and reps. Cut the bench.

Shaf Shoulder

TWS Shoulder

BB Press 70k x 5 x 3r

T-Bar Row 100 x 4 x 5r

Angle Grip Pushdowns 85 x 3 x 8r

W3 Press

August 23, 2025

Week 3. Had various appointments and such keeping me from my regular sessions. 

Press 78k x 5 x 5r

Bench Press 123k x 5/5/4

CS Seated Row 220 x 3 x 8r

Run about for a couple of hours then:

Poliquin Extensions 90 x 3 x 8r 

Laying Cable Curl 75 x 10/8/8 - moved up a pin hole after the first set

https://www.instagram.com/p/DNt5pLIQjTV/?igsh=YXQ4eDI3cTA0MGRp

W3 Bench

August 19, 2025

Week 3. Extra press plus bench day. 

BB Press 97k x 3 x 1r

CG Bench Press 122k x 5 x 3r

T-Bar Row 120 x 4 x 5r - dropped the reps to work back up again

Angle Grip Pushdowns 105 x 10/8/8

https://www.instagram.com/p/DNj1cVnRtOT/?igsh=MXVkeHpoenI4aGsyYw==

W2 Press

August 15, 2025

Week 2

BB Press 75k x 5 x 5r

Reg (ring on ring) Bench Press 122k x 3 x 5r - I'll just add 1kg a week until I can't. 

Seated CS Row (feet back) 210 x 3 x 8r - bigger jump next time

 

Poliquin Tricep Pushdowns 85 x 12/10/10

Laying Cable Curl 70 x 12/10/8 - something different. Good pump!

https://www.instagram.com/p/DNZcyUeJx4a/?igsh=MXA2dWs0dmU5NG02YQ==

W2 Squat

August 14, 2025

Week 2. Going without the box for a bit again. Probably back to an Andy Baker old guy type routine again too. 

SSB Squat 156k x 3 x 3r - getting the feel of it again

GHR x 2 x 10r

https://www.instagram.com/p/DNWzwHJPJ3u/?igsh=MTkzbXN1MGRoYm9sbA==

W2 Bench

August 12, 2025

Week 2. Extra press plus bench day.

BB Press 73.5k x 5 x 3r

CG Bench Press 117.5k x 6 x 4r

T-Bar Row 120 x 2 x 7r - good enough. Do a primer set in the future

Angle Grip Pushdowns 100 x 10/9/9

https://www.instagram.com/p/DNRv3QKJULg/?igsh=MWtrd3RkNGduc2lkNA==

W1 Press

August 9, 2025

Week 1. Figured I'd better get this out of the way before donating blood at noon. 

BB Press 73k x 5 x 5r

Reg (ring on ring) Bench Press 121k x 3 x 5r - first time benching "wide" in ages. Feels weird now. Probably stronger close grip at the moment. 

Seated CS Row (feet back) 200 x 3 x 8r

 

Poliquin Tricep Pushdowns 80 x 12/10/7

Jason Steeves on Instagram: "August 9, 2025 Week 1. Figured I'd better get this out of the way before donating blood at noon. BB Press 73k x 5 x 5r Reg (ring on ring) Bench Press 121k x 3 x 5r - first time benching "wide" in ages. Feels weird now. Probably stronger close grip at the moment. Seated CS Row (feet back) 200 x 3 x 8r Poliquin Tricep Pushdowns 80 x 12/10/7" instagram.com

W1 Dead’s

August 7, 2025

Week 1 dead's. 

Hip Belt Squat 195 x 5 x 5r

Paused Dead's 395 x 5 x 3r

Med. Sup. Pulldowns 65k x 3 x 10r

Alt Seated DB Curl 47.5e x 8/7/6

Jason Steeves on Instagram: "August 7, 2025 Week 1 dead's. Hip Belt Squat 195 x 5 x 5r Paused Dead's 395 x 5 x 3r Med. Sup. Pulldowns 65k x 3 x 10r Alt Seated DB Curl 47.5e x 8/7/6" instagram.com

W1 Bench

August 5, 2025

Week 1. Another trip through. Really tired. Need to get eating right again. Not consistent or even close to a good macro split. 

BB Press 94.5k x 3 x 1r

CG Bench Press 113k x 5 x 5r

T-Bar Row 120 x 7/7/6

Angle Grip Pushdowns 100 x 9/7/6 - triceps are cooked

Jason Steeves on Instagram: "August 5, 2025 Week 1. Another trip through. Really tired. Need to get eating right again. Not consistent or even close to a good macro split. BB Press 94.5k x 3 x 1r CG Bench Press 113k x 5 x 5r T-Bar Row 120 x 7/7/6 Angle Grip Pushdowns 100 x 9/7/6 - triceps are cooked" instagram.com

Futz - Press/Bench

July 29, 2025

Testing & futzing week. 

Press 100.5/105.5k x 1r - used 101.5k as a TM for the last cycle

CG Bench 141/143k x 1r - have a 5 repper for a TM. That'll get tested next week. 

Jason Steeves on Instagram: "July 29, 2025 Testing & futzing week. Press 100.5/105.5k x 1r - used 101.5k as a TM for the last cycle CG Bench 141/143k x 1r - have a 5 repper for a TM. That'll get tested next week." instagram.com

W9 Press

July 24, 2025

Week 9. Deload

Shaf Shoulder

BB Press 81k x 3 x 3r

Low Incline DB Bench 90e x 2 x 6r

Low Row 145k x 2 x 5r - added 4" blocks for more stretch

Poliquin Tricep Pushdowns 80 x 2 x 8r
Seated Alt DB Curl 45e x 2 x 6r

W9 Dead’s

July 23, 2025

Week 9. Put the belt back on this week for dead's. Left out the assistance as I'll catch it tomorrow with some more pressing. 

Hip Belt Squat 230 x 5 x 3r

Paused Deadlift 500 x 3/1/1/1

Jason Steeves on Instagram: "July 23, 2025 Week 9. Put the belt back on this week for dead's. Left out the assistance as I'll catch it tomorrow with some more pressing. Hip Belt Squat 230 x 5 x 3r Paused Deadlift 500 x 3/1/1/1" instagram.com

W9 Bench

July 21, 2025

Week 9

Shaf Shoulder 

BB Press 99k x 3 x 1r

CG Bench Press 133.5k x 2/2/2/1.5

T-Bar Row 120 x 3 x 5r

OH Rope Extensions 55 x 3 x 10r - fixed the connection after the first set. Much smoother operating. 

Jason Steeves on Instagram: "July 21, 2025 Week 9 Shaf Shoulder BB Press 99k x 3 x 1r CG Bench Press 133.5k x 2/2/2/1.5 T-Bar Row 120 x 3 x 5r OH Rope Extensions 55 x 3 x 10r - fixed the connection after the first set. Much smoother operating." instagram.com

W8 Press

July 18, 2025

Week 8

Shaf Shoulder 

BB Press 85k x 5 x 5r

Low Incline DB Bench 90e x 3 x 9r

Low Row 145k x 8 - back's pooped

Poliquin Tricep Pushdowns 75 x 12/10/9 - work on keeping my head down on the pad 

Jason Steeves on Instagram: "July 18, 2025 Week 8 Shaf Shoulder BB Press 85k x 5 x 5r Low Incline DB Bench 90e x 3 x 9r Low Row 145k x 8 - back's pooped Poliquin Tricep Pushdowns 75 x 12/10/9 - work on keeping my head down on the pad" instagram.com

W8 Squat

July 17, 2025

Week 8

SSB Box Squat 188k x 6 x 3r

SLDL 365 x 8 - good enough

Neutral Pulldowns 95k x 10/8/8

Seated Alt DB Curl 45e x 2 x 8r

Jason Steeves on Instagram: "July 17, 2025 Week 8 SSB Box Squat 188k x 6 x 3r SLDL 365 x 8 - good enough Neutral Pulldowns 95k x 10/8/8 Seated Alt DB Curl 45e x 2 x 8r" instagram.com

W8 Bench

July 14, 2025

Week 8. I need to lose some weight or get some longer shirts. 

Shaf Shoulder 

BB Press 79k x 5 x 3r

CG Bench Press 122k x 3 x 4r

T-Bar Row 115 x 3 x 8r

OH Rope Extensions 55 x 3 x 9r - tough tonight

Jason Steeves on Instagram: "July 14, 2025 Week 8. I need to lose some weight or get some longer shirts. Shaf Shoulder BB Press 79k x 5 x 3r CG Bench Press 122k x 3 x 4r T-Bar Row 115 x 3 x 8r OH Rope Extensions 55 x 3 x 9r - tough tonight" instagram.com

W7 Press

July 11, 2025

Week 7

Shaf Shoulder 

BB Press 83k x 5 x 5r

Low Incline DB Bench 90e x 3 x 8r - let them sink 

Low Row 145k x 8/6/6

Poliquin Tricep Pushdowns 70 x 12/11/9 - new exercise. Smokes the triceps. 

Jason Steeves on Instagram: "July 11, 2025 Week 7 Shaf Shoulder BB Press 83k x 5 x 5r Low Incline DB Bench 90e x 3 x 8r - let them sink Low Row 145k x 8/6/6 Poliquin Tricep Pushdowns 70 x 12/11/9 - new exercise. Smokes the triceps." instagram.com

W7 Dead’s

July 10, 2025

Week 7

Hip Belt Squat 220 x 5 x 5r - feel like these are getting into the ~80% range now. Drop to triples next time. 

Paused Deadlift 470 x 3 x 3r

Neutral Pulldowns 90k x 3 x 10r - repeat

Do the rest tomorrow. Tired. 

Seated Alt DB Curl 

Jason Steeves on Instagram: "July 10, 2025 Week 7 Hip Belt Squat 220 x 5 x 5r - feel like these are getting into the ~80% range now. Drop to triples next time. Paused Deadlift 470 x 3 x 3r Neutral Pulldowns 90k x 3 x 10r - repeat Do the rest tomorrow. Tired. Seated Alt DB Curl" instagram.com

W7 Bench

July 8, 2025

Week 7. Regulating my bp this past couple of months and I've sure been feeling it the past week. Need to get acclimated. Ammonia for a quick pick up is handy. 

Shaf Shoulder 

BB Press 97k x 3 x 1r

CG Bench Press 117.5k x 3 x 5r

T-Bar Row 115 x 3 x 6r

OH Rope Extensions 55 x 3 x 8r

Jason Steeves on Instagram: "July 8, 2025 Week 7. Regulating my bp this past couple of months and I've sure been feeling it the past week. Need to get acclimated. Ammonia for a quick pick up is handy. Shaf Shoulder BB Press 97k x 3 x 1r CG Bench Press 117.5k x 3 x 5r T-Bar Row 115 x 3 x 6r OH Rope Extensions 55 x 3 x 8r" instagram.com

W6 Press

July 5, 2025

Week 6

Shaf Shoulder 

BB Press 81k x 5 x 5r

Dip +45(314) x 3 x 5r

Low Row 130k x 3 x 8r

Cable Tricep Pushdowns 55k x 9/8/8

Jason Steeves on Instagram: "July 5, 2025 Week 6 Shaf Shoulder BB Press 81k x 5 x 5r Dip +45(314) x 3 x 5r Low Row 130k x 3 x 8r Cable Tricep Pushdowns 55k x 9/8/8" instagram.com

W6 Squat

July 1, 2025

Week 6. Happy Canada Day! Sweaty!

Blitz Bike Warm-up x 5:00/35 cal

SSB Box Squat 177k x 6 x 3r

SLDL 355 x 2 x 8r

Neutral Pulldown 80k x 3 x 12r

Nautilus Curl 140 x 8/6/6

Jason Steeves on Instagram: "July 1, 2025 Week 6. Happy Canada Day! Sweaty! Blitz Bike Warm-up x 5:00/35 cal SSB Box Squat 177k x 6 x 3r SLDL 355 x 2 x 8r Neutral Pulldown 80k x 3 x 12r Nautilus Curl 140 x 8/6/6" instagram.com