Week 5 of 8 · progress
8-Week Hybrid Block: Bouldering + Hypertrophy
Weeks 4-6: straight double progression. Week 4 carries the climbing decision gate.
Hold-type emphasis: Small edges, open hand2/6 sessions this week
tomorrow
Next up
Climb A · W6
Mon, Sep 21 · 105 min · 4 blocks
Mon → Sun · Thursday is pinned
Week 5
MonSep 14
Climb A
completed
TueSep 15
Lower A
pending
WedSep 16
Upper A
completed
ThuSep 17
Climb B
pinnedpending
FriSep 18
Lower B
pending
SatSep 19
Upper B
pending
SunSep 20
rest
Split by tissue
Symptom gates
Fingers / pulley
latest 2/10 · improving
Right wrist
latest 2/10 · improving · taped 1×
Left wrist
latest 2/10 · improving · taped 1×
Shoulder
latest 0/10 · improving
Low back / hip
latest 2/10 · stable
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 5-6 emphasis
Small edges, open hand
Deliberately open-hand what you would normally crimp. The safest way to load edges with a pulley history.
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 · 3 exposures
Nothing logged — prescription unchanged.
Low-incline barbell press (15-30°)
60 lb× 6
progress · 4 exposures
Nothing logged — prescription unchanged.
Pull-up (wrist straps around the bar)
50 lb× 5
progress · 2 exposures
Rated 5/10 — the load is too light. +5 lb.
Romanian deadlift
310 lb× 7
progress · 2 exposures
Same load, target 7 reps on every set.