Week 8
Sep 1, 2025 — Block 1 (Permian Basin)
Week Schedule
Day
AM
PM
MON
🧗 Climb
—
worked hard
TUE
🏋️ Workout 1 (lower body pressing)
—
sore after this one!
WED
🧗 Climb
🚴 Bike 2
made it to the top of a route I've been working on that's a harder grade than I have ever done. I fell a bunch but this is still nice progress! - easy/hard/easy on the trainer
THU
🏋️ Workout 2 (upper body pressing)
🚴 Bike 1
Intervals
FRI
🏋️ Workout 3
—
SAT
🧗 Climb
🏋️ Workout 4 (upper body pulling)
Bike 4 (60 min easy) - Mid-day
SUN
🚴 Bike 3
—
50 miles
Logged Results
Bike 1 - Hill Repeats
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| High Effort Intervals | 4 | — | — | Tried hard, but could not hold the 190 |
Bike 3 - Weekend Long Ride
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Long Ride | 1 | 50 miles | — | Started this ride feeling very crappy and tired, but then ate a bunch and felt much better. Got this massive screw in my tire, and it rained. Overall a good day! |
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Front Squat | 5 | 8 | 73 | went up to 73lbs for each set, and did all the sets as front squats - probably should have gone a little heavier |
| Contralateral Front Rack Kettlebell Reverse Lunge | 3 | 10 | 26 | 12kg/26lbs |
| Kettlebell Farmer Carry | 3 | — | 45 | 45lb dumbbells |
| Wall Sit | 2 | — | unweighted | Had to cheat a little - shift weight between legs and/or use some friction from my back against the wall |
| Pinch Block Hold | 3 | — | 20 | Rested for about 2 min between sets. This was a good duration/weight. At 20 seconds I was right at failure; dropped the left weight on the last set |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| DB Strict Presses | 2 | 10 | 15 | |
| I's Y's T's | 2 | 10 | 5 | |
| Shoulder Press | 5 | 5 | 53 | |
| Clapping Push-Ups | 5 | 5/4/3/3/3 | unweighted | 5 in round 1; 4 round 2; 3 in subsequent rounds (these were pretty hard and the later rounds were not exactly claps :). it's been years since I've done these) |
| Single Arm Dumbbell Bench Press | 3 | 6 | 25 | this was too light but 30lbs was too heavy |
| Single Arm Dumbbell Upright Rows | 3 | 6 | 24 | 12kg (24lbs) |
| Lateral Raises | 3 | 6 | 10 | |
| AMRAP Dumbbell Overhead Presses | 3 | 10 | 15 | difficult |
| Dumbbell Hammer Curls | 3 | 8 | 17.5 | difficult |
Workout 3 - Pulling with Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Romanian Deadlift | 4 | 6-5-4-3 | 144 | Was super close to failure because of my grip; rest of my body was okay but had a very hard time hanging onto the bar. In Romanian deads, you never set the bar down, right? |
| Barbell Hip Thrusts | 4 | 6 | 83 | |
| Russian Kettlebell Swings | 4 | 6 | 26 | 12kg/26lbs - Gotta get heavier KB |
| Alternating Renegade Rows | 3 | 8 | 25 | used my adjustable dumbbells :) - This is supposed to be 8 each side right? |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Pronated Grip Pull-ups | 4 | 7/6/5/4 | unweighted | Round 1 - 7 unbroken, but had to rest for a few breaths between last reps; Round 2 - 6 unbroken, then had put my feet down and rest for a few breath before last rep; Round 3 - 5 unbroken, then put my feet down to rest before rep 6 and another rest before last rep; Round 4 - 4 unbroken, then put my feet down before 5th reps, and then could not really do reps 6 and 7 - only got partway up |
| Supinated Barbell Bent Over Row | 3 | 8 | 73/78/78 | Round 1 - 73lbs; Rounds 2 -3 - 78lbs |
| Kettlebell Gorilla Row | 3 | 8 | 30 | |
| Banded Face Pulls | 3 | 20 | — | |
| Bird Dogs | 3 | 8 | unweighted |