W4 Squat

March 28, 2026

Week 4

SSB Box Squat 176.5k x 3 x 3r

Low Foot Hack Squat (plate weight) 230 x 3 x 8r

GHR x 3 x 3r - changed to harder position 

March 28, 2026 Week 4 SSB Box Squat 176.5k x 3 x 3r Low Foot Hack Squa...

Jason Steeves on Instagram instagram.com

W2 Conj Bench

March 26, 2026

W2 Conjugate bench day. Lowering the bar a little higher. Seems to feel better. Started with 3 chains but in the future I should use 2. I should run a couple of cycles with 3 though now that I've started. Just too high of a percentage of my 1RM. 

Axle Bench w/3c ~54k

139.5/149.5/159.5k x 1 - good starting weight

134.5k x 3/3/5

T-Bar Row 90 x 8, 100 x 8

Horizontal Cable Extension 40 x 5/12/12 - stay here. Left shoulder was pretty gimpy to start with. Last couple of reps were tough on the left. 

Nautilus Curl 100 x 5, 120 x 10

Between Sets W2D1

Axle 228 x 3 x 10 - accidentally did 3 sets

2x5 Saxon 155 x 5 x 3r

DB Wrist Curl 60e x 2 x 10r - grabbed it really uneven with my first set on the left. 

Jason Steeves on Instagram: "March 26, 2026 W2 Conjugate bench day. Lowering the bar a little higher. Seems to feel better. Started with 3 chains but in the future I should use 2. I should run a couple of cycles with 3 though now that I've started. Just too high of a percentage of my 1RM. Axle Bench w/3c ~54k 139.5/149.5/159.5k x 1 - good starting weight 134.5k x 3/3/5 T-Bar Row 90 x 8, 100 x 8 Horizontal Cable Extension 40 x 5/12/12 - stay here. Left shoulder was pretty gimpy to start with. Last couple of reps were tough on the left. Nautilus Curl 100 x 5, 120 x 10 Between Sets W2D1 Axle 228 x 3 x 10 - accidentally did 3 sets 2x5 Saxon 155 x 5 x 3r DB Wrist Curl 60e x 2 x 10r - grabbed it really uneven with my first set on the left." instagram.com

W10 GGW2 Dead’s

March 24, 2026

Week 10 GGW2. Paused first work set of dead's. Tired. No nap at noon and no caffeine since 11:00am. Trying something. 

Deadlift 465 x 6 x 3r

SLDL 425 x 6 - something to build off of

Sissy Squat +70 x 3 x 10r - going to go to the SSB. Dumbbells are getting to be a pain. 

Jason Steeves on Instagram: "March 24, 2026 Week 10 GGW2. Paused first work set of dead's. Tired. No nap at noon and no caffeine since 11:00am. Trying something. Deadlift 465 x 6 x 3r SLDL 425 x 6 - something to build off of Sissy Squat +70 x 3 x 10r - going to go to the SSB. Dumbbells are getting to be a pain." instagram.com

W1D3 Grip

March 23, 2026

W1D3 Grip. Had a very painful "pop" in my left wrist during my pinches. Fingers went numb too. Then better. We'll see if everything is back to normal now in the coming days.

Axle Holds 233 x 3 x 0:03

2x5 Saxon 170 x 4 x 1r

DB Wrist Curl 60e x 2 x 10r

W3R2 Press

March 21, 2026

W3R2. Surprised missing 95k. Oh well. Next time. 

Standing BB Press - Pinkies on Rings w/Mini Bands (29/16 pins)

95.5k x f, 92.5k x 1 - 90k last time

78.5k x 3/3/4

Dip 320.7 x 2/6, - 4/5 @ 318,  321.3 x 5 last time. Not a crisp lockout but I'm counting it. 

WG Pulldowns 97.5k x 2 x 8r

Wide Cable Pressdown 115 x 7 - 4 last time. Nice!

Wrist was too niggled. I'll do something at TSE tomorrow 

DB Preacher Curl 57.5e x # - 5/6 last sessions

March 21, 2026 W3R2. Surprised missing 95k. Oh well. Next time. Standi...

Jason Steeves on Instagram instagram.com

W3 Squats & W1D2 Grip

March 19, 2026

W3 Squats & W1D2 grip. First day playing with my new hack squat machine. 

SSB Box Squat 171.5k x 3 x 3r

Low Foot Hack Squat (plate weight) 180 x 5/8/8/8r - finding my working weight. Give a couple of weeks for my knees to adapt. 

GHR x 3 x 5r

Between Sets

Axle Deadlift 223 x 10 - good enough. Don't want a back pump for squats with a true 10+ set

2x5 Saxon Deadlift 155 x 4 x 3r

DB Wrist Curl 60e x 2 x 10r

March 19, 2026 W3 Squats & W1D2 grip. First day playing with my new ha...

Jason Steeves on Instagram instagram.com

W1 Conj Bench

March 17, 2026

W1 Conjugate Bench. Using the pin press today. Keeping the triceps focus and with the shortened RoM hopefully my shoulder doesn't get angry. 

CG Pin-16 Bench 

121/131/136/141k x 1r, 143 x f

121k x 3/3/5

GSRM40 Row 285 x 3 x 8r

Overhead Cable Extension 100 x 6r - 8 last time. Might be affected by phone calls during my session plus a different main extensive that hit my triceps more. 

Bayesian Cable Curl 45e x R-7, L-5 - R-5r, L-3r last time 

Jason Steeves on Instagram: "March 17, 2026 W1 Conjugate Bench. Using the pin press today. Keeping the triceps focus and with the shortened RoM hopefully my shoulder doesn't get angry. CG Pin-16 Bench 121/131/136/141k x 1r, 143 x f 121k x 3/3/5 GSRM40 Row 285 x 3 x 8r Overhead Cable Extension 100 x 6r - 8 last time. Might be affected by phone calls during my session plus a different main extensive that hit my triceps more. Bayesian Cable Curl 45e x R-7, L-5 - R-5r, L-3r last time" instagram.com

GSD Thick Bar W1D1

March 15, 2026

GSD thick bar program. W1D1. Always sucked at thick bar and was "ok" with my pinch. Today's a test day then a few weeks of structured programming to see what shakes out. 

Axle Conventional Deadlift 

263/273/282/288/293 x 1

298 x past the knees 2x

Soooo weak. Hopefully get some newbie gains!

2 x 5 Saxon Pinch Deadlift

165/175/185 x 1

195 x past knees then a hop

190 x 1 - probably could've went back to 195 but this is good enough to start

Cable Wrist Curl 80 x 2 x 10r

Jason Steeves on Instagram: "March 15, 2026 GSD thick bar program. W1D1. Always sucked at thick bar and was "ok" with my pinch. Today's a test day then a few weeks of structured programming to see what shakes out. Axle Conventional Deadlift 263/273/282/288/293 x 1 298 x past the knees 2x Soooo weak. Hopefully get some newbie gains! 2 x 5 Saxon Pinch Deadlift 165/175/185 x 1 195 x past knees then a hop 190 x 1 - probably could've went back to 195 but this is good enough to start Cable Wrist Curl 80 x 2 x 10r" instagram.com

Week 9 GGW2 Dead’s

March 14, 2026

Week 9 GGW2. Paused first work set of dead's. 

Deadlift 465 x 5 x 3r

SLDL 415 x 8 - that was tough! Definitely my 8 rep max today

Sissy Squat +60 x 3 x 10r

Jason Steeves on Instagram: "March 14, 2026 Week 9 GGW2. Paused first work set of dead's. Deadlift 465 x 5 x 3r SLDL 415 x 8 - that was tough! Definitely my 8 rep max today Sissy Squat +60 x 3 x 10r" instagram.com

W2 Cycle 2 Press

March 11, 2026

Week 2, cycle 2. Those micro plates work great for this stuff I wish I had another 1/4" of room for my mitts. Thumbs are getting scuffed up. 

Standing DB Press 

70/80/90/97.5(101.3) x 1

82.5e x 3/3/6

Dip 321.3 x 5 - 4/5 @ 318 last time. Weeble- wobbles stymied my 6th

WG Pulldowns 95k x 2 x 8r

Wide Cable Pressdown 115 x 4

DB Preacher Curl 57.5e x 6 - 5 last session

March 11, 2026 Week 2, cycle 2. Those micro plates work great for this...

Jason Steeves on Instagram instagram.com

W2 Squats

March 9, 2026

W2 Squats.  A little oogy the last couple of days. Minimal work. 

SSB Box Squat

166k x 3 x 3r

141k x 10r

Seated Cable Leg Curls 90 x 3 x 12r - repeat

March 9, 2026 W2 Squats. A little oogy the last couple of days. Minima...

Jason Steeves on Instagram instagram.com

Grip

March 6, 2026

Some grip stuff

2-3/8" Fixed DB Picks w/120.8

R - 1/2/3/1

L - 0/1/3/1

2-3/8" Wrist Wrench Picks w/60.8

R - 1/5/5

L - 1/5/5

Wrist Rocker w/2.5 - blowed up!

Each Direction 50x for 1 set

Jason Steeves on Instagram: "March 6, 2026 Some grip stuff 2-3/8" Fixed DB Picks w/120.8 R - 1/2/3/1 L - 0/1/3/1 2-3/8" Wrist Wrench Picks w/60.8 R - 1/5/5 L - 1/5/5 Wrist Rocker w/2.5 - blowed up! Each Direction 50x for 1 set" instagram.com

W3 Ditillo Bench

March 5, 2026

W3 Ditillo Bench. Shoulders effed. Wrist is effed. 

SA Football Bar Bench 

123.5k x 3 x 1r

88k x 2 x 12r

GSRM40 Row 280 x 3 x 8r

Overhead Cable Extension 100 x 8r

Bayesian Cable Curl 45e x R-5r, L-3r

Jason Steeves on Instagram: "March 5, 2026 W3 Ditillo Bench. Shoulders effed. Wrist is effed. SA Football Bar Bench 123.5k x 3 x 1r 88k x 2 x 12r GSRM40 Row 280 x 3 x 8r Overhead Cable Extension 100 x 8r Bayesian Cable Curl 45e x R-5r, L-3r" instagram.com

W8 GGW2 Dead’s

March 2, 2026

Week 8 GGW2.

Deadlift 465 x 4 x 3r - just going to pause the first set now

SLDL 395 x 8

Sissy Squat +55 x 3 x 10r - little futzing to figure out how to best hold the weight

Jason Steeves on Instagram: "March 2, 2026 Week 8 GGW2. Deadlift 465 x 4 x 3r - just going to pause the first set now SLDL 395 x 8 Sissy Squat +55 x 3 x 10r - little futzing to figure out how to best hold the weight" instagram.com

W1 Second Round Press

February 28, 2026

Week 1, round 2 of my take on Jedd's conjugate press. Accidentally put stuff away after my single and almost forgetting the 85% sets. 

Football Bar Press 95k x 1, 80.5k x 3/3/6r - 93k last

Dip 318 x 5 - 4 @ 323 last time. Lost some weight

WG Pulldowns 92.5k x 3 x 8r

Wide Cable Pressdown 110 x 2/6 - 4, 5 last sessions

DB Preacher Curl 57.5e x 2/5r

Jason Steeves on Instagram: "February 28, 2026 Week 1, round 2 of my take on Jedd's conjugate press. Accidentally put stuff away after my single and almost forgetting the 85% sets. Football Bar Press 95k x 1, 80.5k x 3/3/6r - 93k last Dip 318 x 5 - 4 @ 323 last time. Lost some weight WG Pulldowns 92.5k x 3 x 8r Wide Cable Pressdown 110 x 2/6 - 4, 5 last sessions DB Preacher Curl 57.5e x 2/5r" instagram.com

W1 Squat

February 27, 2026

W1 Squats. Changing things up. Haven't had a bar on my back in a minute so starting light. Just looked it up; October 19. This'll be interesting haha! Jake Sullivan progression. 

SSB Box Squat 156k x 3 x 3r

Hip Belt Squat 230 x 3 x 8r

Seated Cable Leg Curls 70 x 3 x 12r - I need a machine

2-3/8" DB

R - 117.7 x 3 x 1/2/3

L - 117.7 x 3 x 1/2/3

Jason Steeves on Instagram: "February 27, 2026 W1 Squats. Changing things up. Haven't had a bar on my back in a minute so starting light. Just looked it up; October 19. This'll be interesting haha! Jake Sullivan progression. SSB Box Squat 156k x 3 x 3r Hip Belt Squat 230 x 3 x 8r Seated Cable Leg Curls 70 x 3 x 12r - I need a machine 2-3/8" DB R - 117.7 x 3 x 1/2/3 L - 117.7 x 3 x 1/2/3" instagram.com

W2 Ditillo Bench

February 24, 2026

Went to go to last weeks working weight on bench and failed. That sucked. Dropped 10kg. Lack of zazz and my frigging shoulder is bugging me again. Left some effort for next time. 

Arm isolation just did a primer and one good effort set ala PC. 

SA Swiss Bar Bench 

131k x F, 121k x 5 x 1r

85.5k x 12r

GSRM40 Row 280 x 2 x 8r

Overhead Cable Extension 95 x 8r

Bayesian Cable Curl 40e x 7r

Jason Steeves on Instagram: "February 24, 2026 Went to go to last weeks working weight on bench and failed. That sucked. Dropped 10kg. Lack of zazz and my frigging shoulder is bugging me again. Left some effort for next time. Arm isolation just did a primer and one good effort set ala PC. SA Swiss Bar Bench 131k x F, 121k x 5 x 1r 85.5k x 12r GSRM40 Row 280 x 2 x 8r Overhead Cable Extension 95 x 8r Bayesian Cable Curl 40e x 7r" instagram.com

W7 GGW2 Dead’s

February 21, 2026

Week 7 GGW2.

Paused Deadlift 

405 x 4 x 2r

465/495/525 x 1r

SLDL 385 x 8

Sissy Squat +24k x 3 x nah. Next time

Jason Steeves on Instagram: "February 21, 2026 Week 7 GGW2. Paused Deadlift 405 x 4 x 2r 465/495/525 x 1r SLDL 385 x 8 Sissy Squat +24k x 3 x nah. Next time" instagram.com

W3 Conjugate Press

February 18, 2026

Week 3 of my take on Jedd's conjugate press. Trying a wider press grip as well as holding lockout for a second or two. Also really trying to get as strict as possible. Trying. 

Standing BB Press - Pinkies on Rings w/Mini Bands (29/16 pins)

80/85/90k x 1

76.5k x 3/3/3 - pretty cooked after the 90k. Last rep wasn't nice

Dip 323 x 3/4 - failed at the top of the 5th. Only recorded 1st set

WG Pulldowns 90k x 3 x 8r

Wide Cable Pressdown 110 x 2/5 - 4 last session 

DB Preacher Curl 55e x 2/6

Jason Steeves | February 18, 2026 Week 3 of my take on Jedd's conjugate press. Trying a wider press grip as well as holding lockout for a second or two.... | Instagram instagram.com

W1 Ditillo Swiss Bench

February 14, 2026

A little tired. Gave blood today and wasn't well hydrated first. I got a bit woozy after. Should've used 85-87k to start the rep work on the bench. Next time. 

Had a couple of spooks with the bar and plates catching the safety strap nuts. Go back to pipe safeties after today. Live and learn. 

Dropping to 2 work sets for the isolation movements. We'll see. 

SA Swiss Bar Bench 131k x 3 x 1r, 80.5k x 3 x 12r

GSRM40 Row 275 x 3 x 8r

Overhead Cable Extension 90 x 2 x 10r

Bayesian Cable Curl  35e x 2 x 8r - need to remember to finish like a drag curl

Jason Steeves on Instagram: "February 14, 2026 A little tired. Gave blood today and wasn't well hydrated first. I got a bit woozy after. Should've used 85-87k to start the rep work on the bench. Next time. Had a couple of spooks with the bar and plates catching the safety strap nuts. Go back to pipe safeties after today. Live and learn. Dropping to 2 work sets for the isolation movements. We'll see. SA Swiss Bar Bench 131k x 3 x 1r, 80.5k x 3 x 12r GSRM40 Row 275 x 3 x 8r Overhead Cable Extension 90 x 2 x 10r Bayesian Cable Curl 35e x 2 x 8r" instagram.com