Week 15
Jan 5, 2026 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🧗 Climb 1 (bouldering)
—
Went to bed before 8pm
TUE
🧗 Climb 2, post climb core; 36 pull-ups; 50 pushups, Workout 1 - Lower body squatting
—
WED
🧗 Climb 3, post climb core; 30 pull-ups; 50 pushups
🚴 Bike 2 - Hard intervals
Fatigued. Didn't push especially hard
THU
🏋️ Workout 3 - Lower body pulling
🧗 Climb 4 - Bouldering with Coach Steph
FRI
🏋️ Workout 2 - Upper body pressing - SKIPPED
🚴 Bike 1 - Threshold intervals - SKIPPED
SAT
🚴 Bike 3
—
SUN
🧗 Climb 4
—
climbed my project :)
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 3 | 10 | 94 | |
| Air Squats to DB Romanian Dead | 5 | 5 | 80 | 40lb dumbbells |
| KB Swing | 4 | 10 | 30 | too light but the gym didn't have good KB options |
| Front Rack Barbell Reverse Lunge | 4 | 10 alternating | 44 | |
| Hollow Hold | — | — | — | |
| DB Bulgarian Split Squat | 3 | 8 | 20 | 10 in each hand |
| Pinch Block Hold | — | AMRAP | 20 | |
| KB Hold | — | AMRAP | 35 |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 3 | 10 | 144 | mixed grip, tried 154lbs but was too heavy |
| BB Hip Thrust | 4 | 6 | 84 | probably should have been heavier |
| Banded Kick Back | 4 | 15 | red band | |
| Curtsy Step Down | 3 | 6 | 20 | |
| B-Stance DB RDL | 3 | 6 | 50 | |
| Standing Banded Abductions | 3 | 15 | X band |