Week 5
Oct 19, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
—
🧗 Climb
TUE
🚴 Bike 1 - Threshold Intervals
🏋️ Workout 3 - Lower body pulling
WED
🧗 Climb & 100 pushups
🏋️ Workout 4 - Upper body pulling
was up late last night on calls and I feel VERY tired today. Took a morning nap at work and had coffee and a snack and felt a little better. still feeling super tired! Think maybe I'm hungry.
THU
🚴 Bike 2 - Hard Intervals
🧗 Climb
FRI
🚴 Bike 3 - Weekend long ride
—
SAT
🧗 Climb; 7 forward grip pull-ups during climbing session; 10 rounds EMOM 3 forward grip pull-ups and 5 pushups as cash out
—
I climbed my project route 1 time w/o falling!
SUN
—
🏋️ Workout 2 - Upper body pushing
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 4 | 10 | 73 | 33 + 30 = 63 + 10 = 73 |
| Kettlebell Dual Front Rack Walking Lunges | 3 | 50ft | 30 | used 15lb dumb bells; i guessed at 50 feet; did 12 on each side for 26 total - was pretty difficult - probably should have dropped the weight |
| Kettlebell Dual Front Rack Wall Sit | 3 | 60 sec | 30 | |
| Goblet Lateral Lunge | 3 | 5 | unweighted | |
| Side Plank | 3 | 30 seconds | — | |
| Pinch Block Hold | 3 | 35 seconds | 20 | Resting for 5 minutes between rounds makes this much more doable. |
| AMRAP Pinch Block Hold | 2 | 10 sec / 5-7 sec | 25 | Screwed up the timer here a little, but first round was about 10 seconds and second was maybe 5-7 seconds. I'm kind of astonished I can do this weight at all. Pinch grip is definitely getting stronger! |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Bench Press | 4 | 8 | 78 | 33 + 30 = 63 +10 = 73 = 5 = 78 |
| Tall Kneeling DB Strict Press | 4 | 10 | 22.5/20/20/20 | round 1 - 22.5lbs; rounds 2-4 - 20lbs |
| Single Arm DB Row | 4 | 10 | 25/25/30/30 | rounds 1-2 - 25lbs; rounds 3-4 - 30lbs |
| Dips | 4 | 10 | assisted | I set up rings hanging from my pull-up bar, and did the dips assisted with my feet and legs at 90 degrees (so the rings are low to the ground). These were a bit of a hot mess, but I liked them :) |
| Hanging Leg Raises | 3 | 6 | — | |
| Dumbbell Lateral Raises | 3 | 6 | 10 | |
| Rotating Dumbbell Bicep Curls | 3 | 10 | 20/17/17 | Round 1 - 20lbs; Rounds 2-3 17lbs |
| Single Arm DB Skull Crushers | 3 | 10 | 15 | |
| AMRAP Tricep Pulldowns | 3 | 15 | black band | hard!! |
Workout 3 - Pulling / Lower Body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 10 | 144 | 44 + 70 = 114 + 30 = 144 |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Supinated Pull-up | 4 | 4 | — | |
| Banded Lean Away Pull-Up | 4 | 4 | purple band | Round 1 with orange band, which I was able to do but felt a pang between my left shoulder blade and spine. With purple band this wasn't very hard. Pang in my back was less sharp if i leaned back less. |
| Chest Supported Dumbbell Rows | 3 | 15 | 25 | at first i was setting the weight down after each rep and when i stopped doing that, it became much harder :) |
| Super Human Hold | 3 | 10 | — | |
| Wide Grip Upright Rows | 4 | 6 | 33 | |
| AMRAP Banded Face Pulls | 1 | 22 | black band |