W4 Dead’s

December 20, 2023

Week 4

Deadlift 365 x 6 x 5r

GHR Back Raise +60 x 3 x 15r

2-3/8" DB Row 82e x 3 x 12r

Seated Incline DB Curl 45e x 3 x 8r

Jason Steeves on Instagram: "December 20, 2023 Week 4 Deadlift 365 x 6 x 5r GHR Back Raise +60 x 3 x 15r 2-3/8" DB Row 82e x 3 x 12r Seated Incline DB Curl 45e x 3 x 8r" instagram.com

Pinch

December 19, 2023

Pinch day. Sad looking back at few years ago when I was prepping for nationals and I was working with 30-40# more on my work sets halfway through that prep…

AA 2x5 Saxon 161/166/166/166/166 x 2r

AA 2x5 Saxon Holds 141 x 0:10, 146 x 0:08

DB Wrist Curl 50e x 2 x 20r

Rice Digs 3 x 30r

W5D2 Press

December 18, 2023

W5D2

Seated Press 92.5k/204# x 10 x 1r

CG Bench w/Slingshot 136k x 4 x 5r

CS T-Bar Row 140 x 4 x 5r

Incline Supported DB Laterals 15e x 3 x 20r

1st and 10th press set shown

Jason Steeves on Instagram: "December 18, 2023 W5D2 Seated Press 92.5k/204# x 10 x 1r CG Bench w/Slingshot 136k x 4 x 5r CS T-Bar Row 140 x 4 x 5r Incline Supported DB Laterals 15e x 3 x 20r" instagram.com

W4 Squat

December 16, 2023

Week 4. Up my last work set up a smidge for Boris' list. Adding some grip back in is sure lengthening these sessions…

a) SSB Box Squat 187k x 5r, 205k x 4r, 224.5k x 3r

Paused Belt Squat 240 x 2 x 5r - might need to stand on blocks

CS Seated Row 365 x 5 x 5r

Nautilus Curl MYO 130 x 2 x 12r

Between Sets:

DO Axle SLDL 233 x 4r, 258 x 3r, 278 x 2r

DO Thumbless Axle Holds 218 x 0:10, 223 x 0:10, 228 x 0:09

Heavy Hammer Wrist Rotations 12.5 x 2 x 8r

Jason Steeves on Instagram: "December 16, 2023 Week 4. Up my last work set up a smidge for Boris' list. Adding some grip back in is sure lengthening these sessions… a) SSB Box Squat 187k x 5r, 205k x 4r, 224.5k x 3r Paused Belt Squat 240 x 2 x 5r - might need to stand on blocks CS Seated Row 365 x 5 x 5r Nautilus Curl MYO 130 x 2 x 12r Between Sets: DO Axle SLDL 233 x 4r, 258 x 3r, 278 x 2r DO Thumbless Axle Holds 218 x 0:10, 223 x 0:10, 228 x 0:09 Heavy Hammer Wrist Rotations 12.5 x 2 x 8r" instagram.com

W5D1 Press

December 13, 2023

W5D1. Still tinkering to get my grip back. Kinda sad how much disappeared. I guess that's what happens when you don't train or practice. 

Tried benching with my feet on the floor. I think I'm too stretched out and less stable. Couple weeks ago I was 12/11/9… Might need a re-jigging. 

Smartened up with my wrist curl alignment after that first set with the right. 

Seated Press 76k/167.5# x 5 x 5r

DB Bench 105e x 12/12/8

EZ Skullcrushers 105 x 10/9/8

Upright EZ Row 105 x 2 x 12r

Gripish 

2x5 Saxon Dead's 161 x 4 x 2r, 163.5 x 2r

2x5 Saxon Holds 136 x 3 x 0:10

DB Wrist Curl 50e x 3 x 15r

 

Rice Digs 2 x 30r

Jason Steeves on Instagram: "December 13, 2023 W5D1. Still tinkering to get my grip back. Kinda sad how much disappeared. I guess that's what happens when you don't train or practice. Tried benching with my feet on the floor. I think I'm too stretched out and less stable. Couple weeks ago I was 12/11/9… Might need a re-jigging. Smartened up with my wrist curl alignment after that first set with the right. Seated Press 76k/167.5# x 5 x 5r DB Bench 105e x 12/12/8 EZ Skullcrushers 105 x 10/9/8 Upright EZ Row 105 x 2 x 12r Gripish 2x5 Saxon Dead's 161 x 4 x 2r, 163.5 x 2r 2x5 Saxon Holds 136 x 3 x 0:10 DB Wrist Curl 50e x 3 x 15r Rice Digs 2 x 30r" instagram.com

W3 Dead’s

December 12, 2023

Week 3. Still my most hated week. Dropped to the 6 set option rather than the 8. No point in getting that beat up while I'm sick and dealing with a bunch of work stress. 

Deadlift 480 x 6 x 3r

GHR Back Raise +60 x 2 x 15r

2-3/8" DB Row 77e x 4 x 12r

Nautilus Curl (MYO rep Match) 130 x 3 x 12r

Rice Digs 3 x 25r

https://www.instagram.com/p/C0xmGbrL8ws/

W4D2 Press

December 8, 2023

W4D2. Got my new Arm Assassin 2x5 Saxon bar. Haven't tried it for years but I was interested in comparing it to mine. I think it needs to season up a tad haha! Holy crap my pinch sucks at the moment with this thing. Might be the sickness too I guess. Luckily every set got a little easier. I have to remember I'm just getting acclimated to this stuff again. 

Seated Speed Press 60.5k x 10 x 3r

CG Bench  102.5k x 3 x 10r

CS T-Bar Row 135 x 5 or 6 x 5r

EZ Upright Row 105 x 4 x 10r

Nautilus Curl 130 x 12/9-3

Between Sets

AA 2x5 Saxon 171 x some crap reps. 141 x 3 x 5r

DB Wrist Curl 50e x 2 x 15r

Rice Digs 3 x 25r

W3 Squat

December 6, 2023

Week 3. Time to start adding in some real grip stuff again I suppose. Still sick so I'm happy to be hitting what I'm hitting. 

15 minute chat between my belt squat sets. 

Air Bike x 5:00 30 cal

a) SSB Box Squat 187/202/216.5/228k x 2r

b) DO Axle SLDL 233/253/273/273/273 x 2r

a) Belt Squat 240 x 2 x 8r

b) DO Thumbless Axle Holds 213 x 5 x 0:10

CS Seated Row 360 x 5 x 5r

Nautilus Curl 130 x tomorrow 

Reverse EZ Curl x tomorrow 

Some work sets and my fuzzy back

Jason Steeves on Instagram: "December 6, 2023 Week 3. Time to start adding in some real grip stuff again I suppose. Still sick so I'm happy to be hitting what I'm hitting. 15 minute chat between my belt squat sets. Air Bike x 5:00 30 cal a) SSB Box Squat 187/202/216.5/228k x 2r b) DO Axle SLDL 233/253/273/273/273 x 2r a) Belt Squat 240 x 2 x 8r b) DO Thumbless Axle Holds 213 x 5 x 0:10 CS Seated Row 360 x 5 x 5r Nautilus Curl 130 x tomorrow Reverse EZ Curl x tomorrow" instagram.com

W4D1 Press

December 4, 2023

W4D1. Okay for being sick. Lost some reps. Finding a working weight for the EZ skullcrushers too. Without zazz I'm not hitting what I wanted. 

My time management is really lagging…

Seated Press 74k/163# x 5 x 5r

DB Bench 105e x 12/11/7

EZ Skullcrushers 115 x 6, 105 x 2 x 8r

Upright EZ Row 105 x 2 x 10r

Jason Steeves on Instagram: "December 4, 2023 W4D1. Okay for being sick. Lost some reps. Finding a working weight for the EZ skullcrushers too. Without zazz I'm not hitting what I wanted. My time management is really lagging… Seated Press 74k/163# x 5 x 5r DB Bench 105e x 12/11/7 EZ Skullcrushers 115 x 6, 105 x 2 x 8r Upright EZ Row 105 x 2 x 10r" instagram.com

W2 Dead’s

December 2, 2023

Week 2. Sick with a cold brewing. Still need to get something done. Light week at least. Sweating just walking around. Rest periods were a bit extended.

Deadlift 335 x 6 x 5r

GHR Back Raise +50 x 3 x 15r

BB Row (to upper abs) 265 - nah. Rows tomorrow.

Nautilus Curl 130 x 4 x 10r

Rolling Dead Hang 270 x 0:45/0:42/0:30