Week 4
Oct 12, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🧗 Climbing at Red Rocks
—
TUE
— Nothing - Fly back to Austin early
— Nothing
WED
🧗 Climb & 100 pushups in 10 min (EMOM) after climb
🏋️ Workout 3 - Lower Body Pulling
THU
🚴 Bike 1 - Threshold Intervals
🏋️ Workout 4 - Upper Body Pulling
FRI
🚴 Bike 2 - Hard Intervals
🏋️ Workout 2 - Upper Body Pressing
SAT
🚴 All day - Bike 3 - Real Ale Ride - 50 miles
—
SUN
🧗 Climb & 100 pushups in 10 min (EMOM) after climb
🏋️ Workout 1 - Lower Body Pressing (easy this week but added in some stuff from last week)
Logged Results
Workout 1 - Lower Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 5 | 5 | 88/93 | 5 sets of 5 reps at round 1 88lbs - Rounds 2 - 3 - 93lbs |
| Bulgarian Split Squat | 3 | 10 | unweighted | 3 sets of 10 reps, unweighted |
| Single Leg Hip Thrusts | 3 | 10 | unweighted | 10 reps - these are quite easy - is that what you intended? |
| Hollow Plank Hold | 4 | — | — | 45 seconds |
| Glute Bridge, Toes Up | 4 | — | — | 45 seconds - Cheated on this a bit. Bent my knees up till I could keep my abs pulled in, versus popping up into a dome. |
| Pinch Block Hold | 3 | — | 20 | 20lbs - Round 1, 35 seconds; Round 2 dropped the left weight 2 seconds early; Round 2 dropped left weight 10 seconds early; Round 3 - 35 seconds :) 4 minutes wasn't really enough rest between rounds; 5 or more was needed |
| Pinch Block Hold | 1 | — | 25 | 25lbs - Could only do 11 seconds and then 10 seconds |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Strict Press | 4 | 5 | 68 | 4 sets of 5 reps at 68lbs -- Very hard. Form bad but i got the weight up. Round 3 & 4 had to do push press on last rep. |
| Bench Press | 3 | 5 | 83 | 3 sets of 5 reps at 83lbs |
| Half Kneeling Single Arm Dumbbell Press | 4 | 6 | 25 | 4 sets - 6 reps - 25lbs - Failed on last 2 reps of last set - assisted with right hand |
| Single Arm Dumbbell Bench Press | 4 | 6 | 30 | 4 sets - 6 reps - 30lbs |
| Single Arm Dumbbell Skull Crushers | 4 | 8 | 15/12.5 | 4 sets of 8 reps - 15lbs (moved to 12.5lbs for last round) - Very hard. |
| AMRAP Banded Tricep Pushdowns | 4 | 20 | black band | black band - 4 sets of 20 reps |
Workout 3 - Lower Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Romanian Deadlift | 4 | 5 | 144/146.5/146.5/139 | Round 1 - 144lbs; Round 2 - 146.5lbs - accidently added a 2.5lb plate to only one side :); Round 3 - 146.5lbs - failed. had to set the weight down after 3rd and 4th rep - so it was more like a deadlift; Round 4 - 139lbs - barely made it but got it done :) |
| Dumbbell Deadlifts | 4 | 8 | 45 | 4 sets of 8 reps at 45lbs (could have gone heavier) |
| Russian Kettlebell Swing | 4 | 8 | 40/44 | 4 sets of 8 reps at 40lbs for 1st round; 44lbs for subsequent rounds |
| Renegade Rows | 3 | 6 | 35 | 3 sets of 6 reps (3 each side) - 35lbs - Hard! Is this right... 3 per side? |
| Banded Horizontal Rows | 3 | 25 | black band | 25 |
| Banded Lat Pulldowns | 3 | 25 | black band | 25 |
| Dumbbell Skull Crushers | 3 | 6 | 17.5 | 3 sets of 6 reps at 17.5lbs |
| Dumbbell Bicep Curls | 3 | 6 | 22.5/20 | 3 sets of 6 reps at 22.5lbs for first round, 20lbs for subsequent |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Pull-up | 3 | 6/6/5 | unweighted | Round 1: 6; Round 2: 6; Round 3 - 5 Did not put feet down in the set; Rested for 3 min between sets |
| Supinated Barbell Bent Over Row | 4 | 4 | 89 | 4 sets of 4 reps at 89lbs - form not amazing |
| Single Arm Dumbbell Row | 4 | 8 | 35 | 4 sets of 8 reps at 35lbs |
| Single Arm Bent Over Dumbbell Rear Delt Raise | 4 | 8 | 12.5 | 4 sets of 8 reps at 12.5lbs (tried 15lbs but could not do it) |
| Single Arm Banded Lat Pulldown | 3 | 25/30/30 | black band | 3 sets of 25 (round 1), 30 (round 2), 30 (round 3) - I like this exercise with arms isolated! |
| Banded Good Mornings | 3 | 25 | black band | 3 sets of 25 with black band |