Week 9
Nov 24, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
—
—
travel day, got home around 10pm
TUE
—
🏋️ Workout 1 - Lower body squatting
Really hard!!!
WED
🧗 Climb
—
Had planned a workout but skipped it; lower body very tired today! Pai comes home!
THU
🏋️ Workout 3 - Lower body pulling + pullups
—
Not a great workout; I skipped parts and cheated on others. Probably should have skipped the whole thing. I feel really tired today. Just no energy. Took a 1.5 hour nap and dragged myself around all day. went to the movies with Pai :)
FRI
🏋️ Workout 2 - Upper body pressing
🧗 Climb with the coach
I feel better today; maybe not 100% but not dragging as much as yesterday. In retrospect I should have done a bike workout instead, but I was stressing about the strength workout and wanted to get it over with. Not a super strenuous session but I learned stuff! Finally starting to feel better.
SAT
🚴 Bike 1 - Threshold Intervals
—
SUN
🧗 Climb
🚴 Bike 2 - Hard intervals
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 4 | 6 | 98 | |
| Bench Press | 4 | 6 | 78/83 | round 1 78lbs; subsequent rounds 83lbs!!! |
| Barbell Hip Thrust | 4 | 15 | 74 | this was a bit heavy. had to rest in the set, but my bumper plates are 15lbs so I didn't lower the weight |
| One and a Quarter Goblet Split Squats | 4 | 6 | 15 | should have been heavier but my leg are jello |
| Cross Under Step Down | 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 | 4 second countdown |
| Single Leg Wall Sit | 3 | 30 seconds | unweighted | COULD NOT DO. I just did 30 seconds of wall sit, and even this was a sloppy mess. Legs are toast. |
| KB or DB Hold | 3 | 45 seconds | 25 |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Ring Dips | 4 | 30 seconds | unweighted | not sure what strict means; just did my best on these, which is not very good |
| Bench Press | 4 | 6 | 78 | these are much harder after the dips!! Maybe at an 8 or 9 RPE |
| Seated Dumbbell Overhead Press | 4 | 15 | 15/10 | dropped to 10lbs for last round |
| One and a Quarter Push-Ups | 4 | 6 | unweighted | rested between reps for last 2 rounds. Could not really do this as written. Had to rest in the push-up set. |
| Dumbbell Zottman Curls | 3 | 12 | 10 | I like these! A nice forearm workout. |
| Dumbbell Skull Crushers | 3 | 12 | 10 | |
| Standing Trap 3 Raises | 5 | 5 | 2.5 | thanks for calling out the hold at the top |
Workout 3 - Pulling / Lower body + Pull-ups
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 6 | 154 | i think maybe I calculated my weight wrong last week, as I was at the gym. - Used mixed grip |
| Pronated Pull-Ups | 4 | 8 | unweighted | Round 1 - 7.9 reps - just barely missed chin over bar on last rep. Round 2 - only 7 reps and had to rest after reps 5 and 6. Round 3 - 8 reps with a band. Round 4 - 9 reps with a band |
| Banded Lat Pulldowns | 4 | 15 | orange band | |
| Banded Leg Extensions | 3 | 15 | orange band | |
| Banded Hamstring Curls | 3 | 15 | orange band |