Week 6
Aug 17, 2025 — Block 1 (Permian Basin)
Week Schedule
Day
AM
PM
MON
—
🏋️ Workout 3 (lower body pulling)
Slept for 10 hours last night!! Flip flopped workouts 1 and 3 this week b/c my knee is bothering me after mountain biking and dancing it's just never really recovered so I want to give it a few more days of rest.
TUE
🚴 Ride 2 - Easy/Hard on the trainer
🏋️ Workout 2 (upper body pressing)
WED
🧗 Climb
—
THU
—
🏋️ Workout 1 (low body pushing)
FRI
—
🚴 Ride 1 - Intervals
SAT
🚴 Ride 3 - Long/Easy
🏋️ Workout 4 (upper body pulling)
SUN
🧗 Climb
🚴 Ride 4 - Short/Easy
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Front Squat | 4 | 12 | 68 | Hard! I got very winded! Form not perfect. 33 + 30 = 63 + 5 = 68 |
| Bulgarian Split Squat | 3 | 6 | 27.5 | |
| Barbell Calf Raises | 3 | 8 | 63 | could have been heavier. Just did these from the floor. |
| Cyclist Squats | 3 | 18 | 20 | Used the edge of a yoga block. |
| Pinch Grip | 5 | — | 10 | Used 10lb DB |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| I's Y's T's | 2 | 10 | 5 | |
| DB Strict Presses | 2 | 10 | 15 | |
| Shoulder Press | 4 | 5 | 53/53/48/48 | Rounds 1 and 2 - 53lbs; Rounds 3 and 4 - 48llbs (tried 63 but could not do it) - I did these with the bar - is that what you wanted? What is the difference between 8/10 RPE and "tough reps" above? |
| Push-Ups | 4 | 30 seconds | unweighted | @40X1 - Hard!! :). Had to rest in downward dog for a sec between reps. Lots of volume in this set - hard! |
| Single Arm Dumbbell Bench Press | 3 | 10 | 26.4 | used 12kg bell. Hard. Oddly, could do this. Left arm much stronger pushing than pulling. |
| Single Arm Dumbbell Upright Rows | 3 | 10 | 26.4/20/20 | Imperfect form on the left side. Weaker on the left. Had to drop to 20lbs for last set as form was abysmal. |
| Lateral Raises | 3 | 10 | 7.5 | |
| Supinated Dumbbell Front Raises | 3 | 10 | 7.5 | |
| Dumbbell Push Press | 3 | 15/15/15 | 20/15/15 | Very hard!! First round got to 9 reps with 20lbs and had to drop to 15lbs; 15lbs for subsequent rounds. |
| Dumbbell Hammer Curls | 3 | 12 | 10 | A little light but 15lbs was too heavy |
| Pinch Plate | 3 | — | 35 |
Workout 3 - Pulling with Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Romanian Deadlift | 4 | 10-8-6-4 | 115 | 44 + 70 = 114 |
| Pinch plate hold | 4 | — | 35 | I was not sure what "hold plate outside meant" so I just used 35lb plates. Round 1 - 30 seconds (too easy), Round 2 - 35 seconds, Round 3 - 40 seconds (appropriate difficulty) |
| Barbell Hip Thrusts | 4 | 10 | 73 | This was pretty hard but i wanted to use my bumper plates, and they are 15lbs. I will get those hip thrust strappy things which maybe will make these less awkward to set up? |
| Russian Kettlebell Swings | 4 | 10 | 26.4 | used 12kb bell, which was too light but is the only one I had. |
| Alternating Renegade Rows | 3 | 12 | 15/20/20 | used 15lbs for 1st round and 20lbs for subsequent rounds |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Supinated Pull-Ups | 3 | 6/6/4.5 | unweighted | Round 1 - 6 :), Round 2 - 6 :), Round 3 - Put feet down after rep 4, and then only did 1/2 the 5th rep. |
| Supinated Pull-Up Negatives | 3 | 3 | 15 | 15lbs in a backpack |
| Pendlay Row | 5 | 8-8-8-6-4 | 69 | Week 5 - 64lbs, Week 6 - 69lbs. 44 + 20 = 64 + 5 = 69 |
| Dumbbell Row | 3 | 5 | 35 | Form: meh |
| Dumbbell Rear Delt Fly | 3 | 5 | 12.5 | Form: meh |
| Single Leg Good Mornings | 3 | 12 | 44 | Much harder on left side! |
| Bird Dogs | 3 | 10 per side | unweighted | I can sort of do these now. Working on getting my knee closer to the floor. |