W1R1 Press

W6 Squat

W2R2 Bench & W7D2 Grip

W7D1 Grip

W13 GGW2 Dead’s

W6D2 Grip

W6D1 Grip

W5D2 Grip

W3R3 Press

W5D1 Grip

Legs

W1R2 Conj Bench

W12 GGW2 Dead’s

W4D2 Grip

W2R3 Press

W4D1 Grip

W5 Squat

W3D2 Grip

W3 Conj Bench

April 4, 2026

W3 Conjugate bench day. First time in a "regular" bench position in ages. Left shoulder was a bit ouchy but not enough to stop. 

Red Slingshot Bench

161k x 1 - good enough to start

136k x 3/3/6

T-Bar Row 90 x 3 x 8r - worked up to 100# last week but 90# felt better so I'm going back there for a week or two. 

Horizontal Cable Extension 40 x 2 x 12r - a repeat but cleaner. Repeat again. Wincing is from my left shoulder…

Nautilus Curl 140 x 2 x 8r

April 4, 2026 W3 Conjugate bench day. First time in a "regular" be...

Jason Steeves on Instagram instagram.com

W3D1 Grip

April 3, 2026

W3D1 grip 

Axle Dead's 233 x 2 x 10r

2x5 Saxon 170 x 4 x 2r

DB Wrist Curl 60e x 2 x 10r

April 3, 2026 W3D1 grip Axle Dead's 233 x 2 x 10r 2x5 Saxon 170 x 4 ...

Jason Steeves on Instagram instagram.com

W11 GGW2 Dead’s

April 2, 2026

Week 11 GGW2. Paused first work set of dead's. 

Deadlift 495 x 4 x 2r

SLDL 435 x 6r - looked back at my programming and I'm only supposed to be going to 6 reps now. Easier than the 425 last week. 

Sissy Squat +80 x 5/10/10r - felt like these were going to be much tougher with the weight mass further back holding dumbbells to my sides. Little bit. Just different to get used to more than anything. 

April 2, 2026 Week 11 GGW2. Paused first work set of dead's. Deadlif...

Jason Steeves on Instagram instagram.com

W1R3 Press W2D2 Grip

March 30, 2026

W1R3

Football Bar Press

97.5k x 1 - 94/95k last times

82.5k x 3/3/6

Dip - not today

WG Pulldowns 105k x 6/6/5

Wide Cable Pressdown 120 x 5

Nautilus Curl 130 x 10

W2D2 grip between sets

Axle Holds 243 x 3 x 0:03

2x5 Saxon 170 x 6 x 1r

DB Wrist Curl 60e x 2 x 10r

Jason Steeves on Instagram: "March 30, 2026 W1R3 Football Bar Press 97.5k x 1 - 94/95k last times 82.5k x 3/3/6 Dip - not today WG Pulldowns 105k x 6/6/5 Wide Cable Pressdown 120 x 5 Nautilus Curl 130 x 10 W2D2 grip between sets Axle Holds 243 x 3 x 0:03 2x5 Saxon 170 x 6 x 1r DB Wrist Curl 60e x 2 x 10r" instagram.com

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