Week 3
Oct 4, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
—
—
fly to Austin
TUE
🏋️ Workout 1- Lower body squatting
—
WED
🧗 Climb, Workout 4 - Lower body pulling
🚴 Bike 1 - Threshold intervals
THU
🏋️ Workout 3 - Upper body pulling
🚴 Bike 2 - Hard intervals
FRI
🏋️ Workout 2 - Upper body pressing
—
Fly to Las Vegas; Nothing
SAT
🧗 Climbing at Red Rocks
—
did a couple hour hike but no climb as my knee is very unhappy
SUN
🧗 Climbing at Red Rocks
—
no climbing; knee unhappy
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 5 | 5 | 88 | |
| Dumbbell Front Squats | 3 | 10 | 35 | |
| Weighted Wall Sit | 3 | 75 seconds | 25 | |
| Dumbbell Box Step Overs | 3 | 8 | 35 | (4 each side) these are HARD after the wall sits!! |
| Bulgarian Split Squat | 3 | 10 | 30 | hard! love/hate these :) |
| Single Leg Hip Thrusts | — | 10 | unweighted | these are quite easy - is that what you intended? |
| Pinch Block Hold | 3 | 30 seconds | 20 | did all 3 rounds for 30 seconds :) |
| Pinch Block Hold | 1 | 20 seconds | 25 | Round 1 |
| Pinch Block Hold | 1 | 9 seconds | 25 | Round 2 |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Strict Press | 4 | 6 | 63 | Tough. Very close to failure on last rep. |
| Bench Press | 3 | 6 | 78 | |
| Half Kneeling Single Arm Dumbbell Press | 4 | 10 | 20 | |
| Single Arm Dumbbell Bench Press | 4 | 10 | 25 | Had to assist the left arm on some of the last reps in last rounds. |
| Dips | 3 | 12 | unweighted | on bench with feet raised ~12" |
| Dumbbell Front Raises | 3 | 10 | 10 | |
| Dumbbell Lateral Raise | 3 | 10 | 10 |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Romanian Deadlift | 4 | 6 | 144 | I think? did this in the climbing gym gym |
| Dumbbell Deadlifts | 4 | 10 | 40 | |
| Russian Kettlebell Swing | 4 | 10 | 35 | |
| Renegade Rows | 3 | 8 | 30 | (4 each side) |
| Dumbbell Bicep Curls | 3 | 10 | 20 | |
| Dumbbell Skull Crushers | 3 | 10 | 15 |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Pull-up | 4 | 5 | unweighted | This I could do :) |
| Supinated Barbell Bent Over Row | 4 | 5 | 84 | form not amazing |
| Single Arm Dumbbell Row | 4 | 10 | 30 | Form not great; first round 35lbs but dropped to 30 for subsequent rounds |
| Single Arm Bent Over Dumbbell Rear Delt Raise | 4 | 10 | 12.5 | |
| Banded Face Pulls | 3 | 15 | black band | |
| Banded Good Mornings | 3 | 25 | black band |