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Week 5
Aug 11, 2025 — Block 1 (Permian Basin)
Week Schedule
Day
AM
PM
MON
—
🏋️ Workout 1 (Lower Body Squatting)
TUE
🚴 Ride - Easy/Hard/Easy
—
WED
🧗 Climb
—
THU
🏋️ Workout 2
🚴 Social Ride - meandering group ride around town
FRI
🚴 Ride - Intervals
🏋️ Workout 3
SAT
🚴 Long Bike
—
Went out dancing till 2am. Exhausting!
SUN
🧗 Climb
🏋️ Workout 4
Logged Results
Workout 1 - Lower Body Squatting
ExerciseSetsRepsWeightNotes
Back Squat 4 10 73 Week 5 - back squat; 4 sets of 10 reps at 73lbs.
Bulgarian Split Squat 3 8 25 Week 5 - 3 sets of 8 reps with 25lbs per hand. Put down the yoga block for my knee.
Deadbug Movement 3 45 sec unweighted I couldn't do this - had to briefly rest 2 or 3 times in the interval.
Pinch Grip 5 — 15 I could not hold the 15lb dumb bell for more than 1 or 2 seconds, so I cheated. I put my thumb on the side that has the texture from the number. That added a little friction and I was able to pick it up. Round 1: 13 seconds, Round 2: 20 seconds, Round 3: 17 seconds, Round 4: 11 seconds, Round 5: 10 seconds
Workout 2 - Upper Body Pressing
ExerciseSetsRepsWeightNotes
I's Y's T's 2 10 5 Used 5lb dumbbells.
DB Strict Presses 2 10 10 Used 10lb dumb bells.
Shoulder Press 4 8 53/53/48/43 Round 1 - Press - 53lbs, Round 2 - Press - 53lbs, Round 3 - Press - 48lbs, Round 4 - Press - 43lbs
Single Arm DB Bench Press 4 15/15/11/8 — Round 1 - Bench - 15 reps, Round 2 - Bench - 15 reps, Round 3 - Bench - 11 reps, Round 4 - Bench - 8 reps
Single Arm Dumbbell Rows 3 5 35/25/35 Round 1: 35lbs - Too heavy; form was crappy. Round 2: 25lbs - Too light; too easy. Round 3: 35lbs - went back to heavier. :)
Lateral Raises 3 6 7.5/10/10 Round 1 - 7.5lb; Rounds 2-3 - 10lbs
Supinated Dumbbell Front Raises 3 6 7.5/10/10 Round 1 - 7.5lb; Rounds 2-3 - 10lbs
Dumbbell Bench Press 3 15 15 Round 1 - 15lb dumbbells; Round 2-3 - 15lb dumbbells.
Pinch Plate hold — 5 sec 15 Pinch plate - used the 15llb rubber plates and could sort of do it for 5 seconds or so.
Workout 3 - Pulling with Lower body
ExerciseSetsRepsWeightNotes
Romanian Deadlift 4 12-10-8-6 104 Romanian Dead - 12-10-8-6 at 104lbs
45lbs plate hold 4 — 35+10 Don't have 45lb plates so used 35lb and 10lb together. I put my fingers through the holes. Round 1 - 60 seconds, Round 2 - 30 seconds, Round 3 - 20 seconds, Round 4 - 60 seconds
weighted Bar Hang 4 60 sec 15 Did 60 seconds. This was hard.
Banded Lat Pulldowns 4 25 black band 25 reps, black band.
Dumbbell Bent Over Rows to External Rotation 3 8 5 Used 5lb plates.
Banded Horizontal Rows 3 25 black band 25 reps, black band.
Workout 4 - Upper Body Pulling
ExerciseSetsRepsWeightNotes
Supinated Pull-Ups 3 6/5.5/5.5 unweighted Round 1 - 6 unbroken :), Round 2 - 5.5, and put my feet down for a sec between reps 5 & 5.5, Round 3 - 5.5 unbroken.
Supinated Pull-Up Negatives 3 3 10 Negatives - put the 10lbs in a backpack. Is that okay?
Pendlay Row 5 8-8-6-4-2 64 Pendlay - 64lbs - I think I didn't progress the weight but I feel okay about that, because my form is fine at this weight.
Dumbbell Row 3 6 35/35/25 Row - Rounds 1 and 2 - 35lbs; Round 3 - 25lbs b/c my form was poor.
Dumbbell Rear Delt Fly 3 6 10 Fly - 10lbs - this weight is light, but this exercise is a bit tweaky on my shoulders.
Single Leg Good Mornings 3 10 33 Good mornings -10 reps @ 33lbs - might have used the 44lb bar insead.
Bird Dogs 3 8 unweighted Bird dogs - did 8 per side. These were less of a hot mess than last week. :)