Week 18
Jan 25, 2026 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🏋️ Workout 1 - Lower body squatting
🚴 Bike 1 - Threshold intervals
still sore from last squatting workout! Was pooped out for this workout. Some intervals strong and others v. weak.
TUE
🧗 Climb 1 - SKIPPED
🏋️ Workout 2 - Upper body pressing
went to the gym at 6am but it was closed owing to ice
WED
🧗 Climb 3
🚴 Bike 2 - Hard intervals - SKIPPED
THU
🧗 Climb 1
🧗 Climb 4 - Bouldering with Coach Steph
made up the Tuesday climb today; climbing coach not too happy but I am glad I went as I maybe met some new riding partners!
FRI
🏋️ Workout 3 - Lower body pulling/pulling
— Nothing - travel
NOON - Bike 2!!
SAT
— Nothing - travel
— Nothing - travel
SUN
— Nothing - travel
— Nothing - travel
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 4 | 4 | 108 | 103lbs who dis!? |
| DB Front Squats | 5 | 16 | 25 | Not sure what is the difference between goblet and DB front squat? |
| Romanian DB Deadlifts | 5 | 8 | 70 | |
| Russian KB Swings | 3 | 18 | 40 | I realized i noted my weight last week wrong - last week did 40lbs. |
| Front Rack Barbell Reverse Lunges | 4 | 16 | 33 | |
| Hollow Hold | — | — | — | I can do longer with my knees bent |
| DB Bulgarian Split Squats | 3 | 10 | 20 | I'm gonna stay at this weight as this exercise is a bit hard on my right knee. in any case these are still hard |
| Pinch Block Hold | 5 | AMRAP | 25 | 20/15/11/9/15 |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Single Arm DB Push Press | 3 | 7 | 25 | Really hard; almost at failure on left side |
| Side Plank Hold | 3 | — | — | Rested for 4 minutes after this round |
| Pronated Pull-ups | 3 | 2 | 20 | whut?! |
| Shoulder Press | 3 | 5 | 58 | |
| Arnold Press | 4 | 12 | 12.5 | Did these one arm at a time b/c. my adjustable DBs are big and they don't "fit" when doing this movement. |
| Seated Around the World Raises | 4 | 12 | 7.5 | |
| DB Lateral Raises | 3 | 8 | 10 | Tried 12.5 and it was heavy; 10 was close to too heavy. |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 3 | 5 | 159 | This was solid; could have done heavier. |
| Barbell Hip Thrust | 4 | 5 | 104/114 | 104lbs for round 1; 114lbs subsequent rounds (and it was still too light) |
| Banded Kickbacks | 4 | 20 | red band | |
| Curtsy Step Downs | 3 | 15 | 25 | Hard |
| B-Stance Dumbbell RDL | 3 | 15 | 50 | Hard (tried 60lbs but it was too heavy) |
| Standing Banded Abductions | 3 | 20 | orange band |