Tues
Wednesday (In FL)
Thursday (In FL)
Some Derp Hotel workout
Friday 90 mins (In FL — this if you can find a real gym; otherwise punt to Saturday)
Saturday
Flex
Sunday
Forearm Curls
Week of 14 March 2022
(Mesocycle week 1)
Weight: 148.8 (something is happening!)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Peak Board
Week of 7 Mar 2022
(Mesocycle week 4)
Mostly skiing
Week of 28 Feb 2022
(Mesocycle week 3)
Weight: 151.2 (Fluke or cutting down on nuts paying off?)
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
Forearm Curls
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Campus Bumps ½
Sunday 50 mins
Travel
Week of 21 Feb 2022
Weight: 152.5
Week of 14 Feb 2022
(Mesocycle Week 1) — weird because of ski trip
Monday
Eccentric Curls
Tuesday
Week of 7 Feb 2022
(Mesocycle week 4)
Weight: 153.4 Fat, but at least holding steady?
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
AC Boulder Mileage
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Boulder Triples
Sunday 50 mins
Short Run
MS Time ½
Week of 24 January 2022
(Mesocycle week 2)
Weight: 154 😭
Monday
Tuesday
Wed 80 mins
Thursday
Friday 90 mins
Saturday
Flex
Sunday
Forearm Curls
Tuesday
Wednesday
Thursday
Friday
Saturday
(Short climbing session )
Sunday
(Actually went skiing)
Peak Board
Week of 10 Jan 2022
(Mesocycle week 4)
Weight: 155.5 (HOW THE FUCK AM I GAINING WEIGHT)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 3 Jan 2022
(Mesocycle week 3)
Opportunistically started on Sunday to take advantage of weather — using Monday to finish last week
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
AC Boulder Mileage
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Boulder Triples
Sunday 50 mins
Short Run
Week of 27 Dec 2021
(Mesocycle week 2)
Monday
Tuesday
Wed 80 mins
Thursday
Friday 90 mins
Saturday
Flex — walking around Brooklyn
Sunday
Week of 20 Dec 2021
(Mesocycle week 1)
(Starting on Sunday because of low equipment)
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 13 Dec 2021
(Mesocycle week 4)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 6 Dec 2021
Weight: 152.8lb
(Mesocycle week 3)
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
AC Boulder Mileage
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Boulder Triples
Sunday 50 mins
Short Run
Week of 29 Nov 2021
(Mesocycle week 2)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 22 Nov 2021
(Mesocycle week 1)
Monday
Tuesday
Wednesday
Thursday (Thanksgiving)
Friday
Saturday
Sunday
Week of 8 Nov 2021
148 lbs (New rule: always below 150)
(Mesocycle week 3)
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
AC Boulder Mileage
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Boulder Triples
Sunday 50 mins
Short Run
Week of 1 Nov 2021
149.5 lbs FAT
Didn’t get as much done because of NC weekend
(Mesocycle week 2)
Monday
Tuesday
Wed 80 mins
Thursday
Friday 90 mins
Saturday
Sunday
Flex
Week of 25 Oct 2021
(Mesocycle week 1)
(Starting Sunday because Out next weekend)
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Week of 18 Oct 2021
(Mesocycle week 4)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 11 Oct 2021
(Mesocycle week 3)
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
Long Run
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Adventure
Sunday 50 mins
Short Run
Week of 4 Oct 2021
(Mesocycle week 2)
Monday
Tuesday
Wed 80 mins
Thursday
Friday 90 mins
Saturday
Sunday
Flex
Week of 27 Sep 2021
(Mesocycle week 1)
Weight: 145
Monday
Tuesday
Wednesday
Thursday
Core - Bar Strength
Weighted Shoulder Mobility
Friday
Saturday
Sunday
Week of 20 Sep 2021
(Mesocycle week 4)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 13 Sep 2021
(Mesocycle week 3)
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
Lead Climbing (1/2 Project Session)
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Boulder Triples
Sunday 50 mins
Short Run
Week of 6 Sep 2021
(Mesocycle week 2)
Note Easing back into campus and hang boarding. Finger is still vaguely tender. Also easing back into normal deadlift — hip seems better.
Monday
Tuesday
Wed 80 mins
Thursday
Friday 90 mins
Saturday
Sunday
Flex
Week of 30 Aug 2021
(Mesocycle week 1)
::Starting on Sunday because of gym closure::
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 23 Aug 2021
(Mesocycle week 4)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 16 Aug 2021
(Mesocycle week 3)
Note: Didn’t do hang boarding or campus boarding because R ring finger still tender. I could climb on it without tape by Sunday though
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
Lead Climbing (1/2 Project Session)
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Boulder Triples
Sunday 50 mins
Short Run
Week of 9 Aug 2021
::note:: Didn’t do as much direct training because R ring finger tendons a bit sore.
(Mesocycle week 2)
Monday
Tuesday
Wed 80 mins
Thursday
Friday 90 mins
Saturday
Sunday
Flex
Week of 2 Aug 2020
(Mesocycle week 1)
::Weird hip pain back part of right hip, oddly tied to deadlifts but not squats. Sumo deadlifts seems to mitigate a bit::
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 26 July 2020
(Mesocycle week 4)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 19 Jul 2021
(Mesocycle week 3)
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
Lead Climbing (1/2 Project Session)
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Boulder Triples
Sunday 50 mins
Short Run
Week of 12 Jul 2021
(Mesocycle week 2)
Monday
Tuesday
Wed 80 mins
Thurs 90 mins
Friday
Saturday
Flex
Sunday
Week of 5 Jul 2021
(Mesocycle week 1)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 28 Jun 2021
(Mesocycle week 4)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 21 Jun 2021
(Mesocycle week 3)
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
Lead Climbing (1/2 Project Session)
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Boulder Triples
Sunday 50 mins
Short Run
Week of 14 Jun 2021
(Mesocycle week 2)
Monday
Tuesday
Wed 80 mins
Thurs 90 mins
Friday
Saturday
Sunday
Week of 7 Jun 2021
(Mesocycle week 1)
Sunday (Week before because of travel later)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 24 May 2021
(Mesocycle week 3)
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
AC Boulder Mileage
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Outdoor climbing (aka project session)
Sunday 50 mins
Short Run
Week of 10 May 2021
(Mesocycle week 2)
Sunday
Monday 105 mins
Tuesday 80 mins
Wed 80 mins
Thurs 90 mins
Friday 95 mins
Travel
Saturday 0 mins
Backpacking
Week of 3 May 2021
(Mesocycle week 1)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 26 April 2021
(Mesocycle week 4)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 19 April 2021
(Mesocycle week 3)
Monday
Tuesday 90 mins
Wednesday 80 mins
Thursday 75 mins
AC Boulder Mileage
Friday 80 mins
Weighted Shoulder Mobility
Saturday 50 mins
Eccentric Curls
Sunday 50 mins
Campus Bumps ½
Week of 12 April 2021
(Mesocycle week 2)
Monday 105 mins
Tuesday 80 mins
Wednesday 90 mins
Thursday 80 mins
Friday 95 mins
Saturday 0 mins
Buffer
Sunday 75 mins
Week of 5 April 2021
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 29 Mar 2021
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 22 Mar 2021
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 15 Mar 2021
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 8 Mar 2021
Monday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 1 Mar 2021
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 15 Feb 2021
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Core - Weighted Core
Week of 8 Feb 2021
Monday
0.5 MS Time
Week of 1 Feb 2021
Monday
0.75 Board Session
Sunday
Finger Extensions (B) 20
Yoga - Hip Mobility 30
Week of 25 Jan 2021
Monday
MS Time (C) - HALF 4 - TWO arms
Week of 18 Jan 2021
Monday
Run
MS Time (C) - HALF 4 - TWO arms
Week of 11 Jan 2021
Monday
Run
MS Time (B) - HALF 4 - TWO arms
Yoga - Hip Mobility 30
Week of 28 Dec 2020
Monday
Week of 21 Dec 2020
Monday
Week of 14 Dec 2020
Monday
Tuesday
Week of 7 Dec 2020
Monday
Open Bouldering Session
Sunday
Finger Extensions (B)
Weighted Shoulder Mobility (A)
Week of 29 Nov 2020
Monday
Eccentric Curls (B)
Tuesday
5x3 SI (B)
MS SE (B) - HALF 4 - TWO arms
Tuesday
Pull Ups - One Arm (C)
Thursday
Eccentric Curls (B)
Friday
6in6(B)
AC Boulder Mileage (B)
Saturday
OpenBoulderingSession
Week of 22 Nov 2020
Monday
Week of 16 Nov 2020
Monday
Week of 9 Nov 2020
Sunday
Tuesday
Wednesday
Thursday
Friday
Saturday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 19 Oct 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 12 Oct 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 5 Oct 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 27 Sep 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 13 Sep 2020
(Deload week)
Week of 7 Sep 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 31 Aug 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 23 Aug 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 2 Aug 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 26 July 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 19 Jul 2020
Deload week!
Week of 12 Jul 2020
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 2020-07-06
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 2020-06-29
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week of 2020-06-22 DELOAD WEEK
Tuesday
Thursday
Saturday
Week of 2020-06-15
tues
Thurs
Flexibility - Upperbody (A)
Fri
Density Cluster (C) - OPEN 4 - TWO arms - 0.5
Sat
Thurs
Flexibility - Upperbody (A)
Fri
Density Cluster (C) - OPEN 4 - TWO arms - 0.5
Sat
Week of 2020-06-1
Tuesday
MSLoad(B)-HALF4-TWO-90arms
AnCap FB Short (A) - OPEN 4 - TWO arms
Press Ups - Diamonds (B)
TRX - Push Strength (B)
Forearm Curls (B)
TRX - Push Strength (B)
Upperbody Theraband Mobility (A)
Flexibility - Forearms (A)
Week of 2020-05-25
Week of 2020-05-18
Week of 2020-05-11
Tuesday
Wednesday
Thursday
Saturday
Week of 2020-05-5
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week of 2020-04-27
Monday
Tuesday
Wednesday
Thursday
Friday
Week of 2020-04-20
Week of 2020-04-13
T
W
Th
F
Week of 2020-04-05
M
T
W
Th
F
Sa
Week of 30/3/20
M
T
W
Th
F
S
Week of 23/3/20
Upperbody Theraband Mobility (A) 0.25
TheraBand Upper 0.25
FB test - 7 seconds - HALF 4 - TWO arms 0.5
TheraBand Upper 0.25
FB test - 10 seconds - HALF 4 - TWO arms 0.5
Week of 15/3/20
- 5x3 SI (A) -0.5 - 0.25
- Comp Session (A) - 1 - 1.5
- 40% FB Build (A) - 0.5 - 0.25
Squats Strength (B) - 0.25 - 0.25
Flexibility - upper body A
Activations (C) - 1- 0.25
Week of 8/3/20
Monday - Fitness First
Activations (C) - 1- 0.25
Tuesday - Boulder+
Thursday
Saturday
T
Th
TRX - IYT Supine - 1
TRX - IYT Prone -1
Squats -1
Theraband Upper
S
Comp Session A -0.5
6 in 6 (A) - 0.5
40% FB Build (A) - 0.5
1 Arm pullup 1RM Test
Upperbody Theraband Mobility (A)