Week 8 of 8 · deload
8-Week Hybrid Block: Bouldering + Hypertrophy
Week 8: sets cut by roughly a third, loads kept. Retest everything, then rotate 2-4 accessories.
Hold-type emphasis: Pinches again + steep foot tension0/6 sessions this week
today
Next up
Upper B · W8
Sat, Oct 10 · 70 min · 8 blocks
Mon → Sun · Thursday is pinned
Week 8
MonOct 5
Climb A
pending
TueOct 6
Lower A
pending
WedOct 7
Upper A
pending
ThuOct 8
Climb B
pinnedpending
FriOct 9
Lower B
pending
SatOct 10
Upper B
pending
SunOct 11
rest
Split by tissue
Symptom gates
Fingers / pulley
latest 0/10 · improving
Right wrist
latest 1/10 · improving · taped 1×
Left wrist
latest 6/10 · stable · taped 1×
Shoulder
latest 6/10 · worsening
Low back / hip
latest 0/10 · improving
The shoulder runs permissive to 5/10 provided it settles overnight. Everything else runs conservative.
Bar hang · plate pinch
Finger program
Bar hang · set 1
10s
logged every Thursday
Plate pinch
57lb
Mondays, before the limit block
Weeks 7-8 emphasis
Pinches again + steep foot tension
Retest phase 1. You should feel the difference.
These do not change for 8 weeks
The five anchors
Bulgarian split squat (DBs)
50 lb× 11
ceiling · 2 exposures
Dumbbells maxed — reps to 11.
High-bar back squat
270 lb× 6
progress · 4 exposures
Same load, target 6 reps on every set.
Low-incline barbell press (15-30°)
25 lb× 6
substituted · 7 exposures
Red on shoulder — swap to Machine incline press.
Pull-up (wrist straps around the bar)
30 lb× 5
paused · 4 exposures
Red on shoulder — pull the load back 20%.
Romanian deadlift
310 lb× 7
progress · 2 exposures
Same load, target 7 reps on every set.