Week 14
Dec 28, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🏋️ Workout 1 - Lower body squatting
🧗 Climb 1 (Coach Steph) - Bouldering, strenuous
TUE
🧗 Climb 2 - Mostly lead, not super strenuous but I feel fatigued
🏋️ Workout 3 - Lower body pulling
WED
🧗 Climb 2
🚴 Bike 1
NYE
THU
🏋️ Workout 2 - Upper body pressing
—
New Year's Day
FRI
🧗 Climb 2 - Mostly lead, not super strenuous but I feel fatigued
—
Camping
SAT
—
—
Camping
SUN
🧗 Climb 4 - Felt more rested and climbed better despite very poor sleep last night. Yesterday's rest day did me good.
🚴 Bike 2
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 2 | 16 | 83 | |
| Barbell Hip Thrusts | 4 | 8 | 78 | |
| One and a Quarter Goblet Split Squats | 4 | 4 | 40 | |
| Cross Under Step Downs | 4 | 60 seconds | unweighted | from 12" plyo box |
| Isometric Barbell Hip Thrust Hold | 4 | 30 seconds | 78 | |
| Deficit Single Leg Calf Lower | 3 | 10 | 30 | 4 second countdown |
| Single Leg Wall Sit | 3 | 12 seconds | unweighted | at 90 degrees - I have made some progress on these :) |
| Pinch Block Hold | 4 | 30 seconds unbroken | 20 | Dropped weight with a second or two left in last round |
| DB Hold | 4 | 60/60/50/30 sec | 35 |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Ring Dips | 5 | 30 seconds | unweighted | put less weight on my feet; quite hard |
| Bench Press | 5 | 1 | 88 | was able to do this :) |
| Seated Dumbbell Overhead Press | 4 | 5 | 25 | very hard!! but I did it! |
| One and a Quarter Push-Ups | 4 | 7 | unweighted | also very hard, but did unbroken |
| Dumbbell Zottman Curls | 4 | 6 | 20 | |
| Dumbbell Skull Crushers | 4 | 6 | 17.5 | A bit sloppy at this weight |
| Standing Trap 3 Raises | 5 | 9 | 5 | really hard and a bit sloppy |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 2 | 16 | 139 | mixed grip - hard! |
| Goblet Cossack Squats | 3 | 6 | 20 | |
| Goblet Skater Squats | 3 | 7 | unweighted | right leg still quite bad |
| Banded Leg Extensions | 3 | 20 | orange band | |
| Banded Hamstring Curls | 3 | 20 | orange band |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Chest to Bar Pull-Ups | 4 | 6, 7, 4, 5.9 | unweighted | |
| AMRAP Banded Lat Pulldowns | 4 | 17;17;20;22 | red band | |
| Supinated Inverted Barbell Rows | 2 | 20 | unweighted | Could not do this. Same comment as last week. |
| Dead Hang from Bar | 2 | 65 seconds | unweighted | Very hard but did it! |