Week 10
Dec 1, 2025 — Block 1 (Permian Basin)
Week Schedule
Day
AM
PM
MON
—
🏋️ Workout 1 - Lower body squatting
Also did Fingerboard (this is not very physically taxing)
TUE
🧗 Climb
🚴 Bike 1
a very good climb!
WED
🧗 Climb
🏋️ Workout 2 - Upper body pushing
Slept very badly last night and had a bad climb this morning, and actually kind of a terrible day
THU
🏋️ Workout 3
🧗 Climb with coach Steph
got good sleep last night thank god!! I feel so much better today.
FRI
🚴 Bike 2
● Fingerboard
no workout as there are only 3 workouts this week
SAT
🚴 Bike 3 - A chill 25 miles or so
—
SUN
🧗 Climb
—
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 3 | 8 | 88 | |
| Barbell Hip Thrusts | 4 | 12 | 74 | |
| One and a Quarter Goblet Split Squats | 4 | 6 | 20 | |
| Cross Under Step Downs | 4 | 40 seconds | unweighted | had to cheat a lot. Held onto something for stability and was not all that controlled. |
| Isometric Barbell Hip Thrust Hold | — | — | 74 | |
| Deficit Single Leg Calf Lower | 3 | 5 | unweighted | I am ready to progress this with reps or weight |
| Single Leg Wall Sit | 3 | 30 seconds | unweighted | did first 10 second single leg (and not sitting all the way at 90 degrees) and last 20 seconds on two legs |
| Pinch Block Hold | 3 | 45 seconds | 20 | Failed badly at the 20lb hold; had to rest multiple times in the interval. IDK why so bad today. But! I returned to this set after a couple hours of meetings (meaning i broke up the workout). Maybe I do pinch block better when my body is warmed up? Or maybe grip fatigued from climbing yesterday? |
| KB or DB Hold | 3 | 45 seconds | 25 |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Ring Dips | 4 | 30 seconds | unweighted | |
| Bench Press | 4 | 5 | 78 | very close to failure after the dip! |
| Seated Dumbbell Overhead Press | 4 | 12 | 10 | |
| One and a Quarter Push-Ups | 4 | 6 | unweighted | was able to do unbroken |
| Dumbbell Zottman Curls | 3 | 10 | 10 | |
| Dumbbell Skull Crushers | 3 | 10 | 10 | |
| Standing Trap 3 Raises | 5 | 6 | 5/2.5 | 1st 2 rounds at 5lbs; subsequent at 2.5lbs |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 8 | 154 | mixed grip - these feel so much better than last week! feel solid. |
| Pronated Pull-Ups | 4 | 8 | unweighted | Did the first round unbroken; subsequent rounds had to rest between reps |
| Banded Lat Pulldowns | 4 | 15 | band | |
| Goblet Cossack Squats | 3 | 6 | 10 | |
| Goblet Skater Squats | 4 | 6 | 10 | these are WAY harder on my right leg. The weight and reps were easy on left, and could barely do on the right. (remember this is the leg with the old knee injury) - I guess this is good as it highlights significant imbalance. Right leg weakness is maybe also why my knee bothers me so much on hikes where i'm carrying weight over uneven ground. |
| Banded Leg Extensions | 3 | 18 | orange band | had to rest a couple of times in the set |
| Banded Hamstring Curls | 3 | 18 | orange band |