← Back
Week 17
Jan 20, 2026 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🚴 Bike 3 - 35 miles, not too hard
—
socializing
TUE
🧗 Climb 1
—
socializing
WED
🧗 Climb 2
—
worked late
THU
🚴 Bike 1 - Threshold intervals
🧗 Climb 3 - with Coach Steph - a good session as i was rested
FRI
🏋️ Workout 1 - Lower body squatting
🚴 Bike 2 - Hard intervals
SAT
🧗 Climb 4 & 100 pushups after the climg
🏋️ Workout 3 - Lower body pulling
SUN
🏋️ Workout 2 - Upper body pressing (and pullups)
—
Logged Results
Workout 1 - Lower Body Squatting
ExerciseSetsRepsWeightNotes
Back Squat 4 6 103 103lbs who dis!?
Goblet Squats 5 14 25
Dumbbell Romanian Deadlifts 5 7 70
Russian KB Swings 4 15 12kg too light, but i'm gonna stay here anyway
Front Rack Barbell Reverse Lunges 4 14 alternating 33
Hollow Hold 4 — — Alex i've been "cheating" on these (bending my legs) so as to be able to hold my abs in and not let them "dome". I can do them with my legs out, but then i can't hold my abs in.
DB Bulgarian Split Squats 3 10 20 10 in each hand
Pinch Block Hold 5 AMRAP 20 56//30/27/20/15
Workout 2 - Upper Body Pressing
ExerciseSetsRepsWeightNotes
Single Arm DB Push Press 3 6 25 Hard!
Side Plank Hold 3 — —
Pronated Pull-ups 4 5/4/3/2 bodyweight/5/10/15 Rested for 5 min before starting these as the presses were tiring!
Shoulder Press 3 6 53
Seated Arnold Press 4 10 15 I realized I was doing bad
Seated Around the World Raises 4 10 7.5
Dumbbell Lateral Raises 3 10 10
Workout 3 - Pulling / Lower body
ExerciseSetsRepsWeightNotes
Deadlift 3 6 154 mixed grip
Barbell Hip Thrust 4 6 89/94 89lbs first round, then 94lbs subsequent rounds
Banded Kickbacks 4 15 red band
Curtsy Step Downs 3 10 25
B-Stance Dumbbell RDL 3 10 50 tried 70 and it was way too heavy