Happy Weekend. As the boys once said “Listen all y'all, it's a sabotage”. Knowing that today is suppose to be my last Strength Day and my last chance for a new Chest Press PR I was conflicted last night. Do I enjoy a few White Claws or do I go to bed earlier. The Whire Claws won the night. I still went to bed sort of early but did enjoy a few White Claws. Waking up I sort of regretted it knowing that it might effect my lifts. After hitting snooze it was time to get my ass to the gym.

 

OURA SLEEP SCORE– 74

6 hours and 12 minutes

GARMIN SLEEP SCORE – 62

5 hours and 26 minutes

 

 

STRENGTH - July 12th – August 24th

ENDURANCE -August 26th – September 4th

TAPER - September 6th – September 20th

 

8 x EB

2 x 180 lbs NEW 1RM / PR

1 x 180 lbs NEW 1RM / PR

1 x 180 lbs NEW 1RM / PR

1 x 180 lbs NEW 1RM / PR

1 x 180 lbs NEW 1RM / PR.

3 min Rest in between sets

(Last Time 175 x 2 / 2 / 1 / 1 / 1

(Prior Time 170 x 2 / 2 / 2 / 2 / 2)

(Prior Time 170 x 2 / 2 / 2 / 2 / 1)

(Prior Time 165 x 3 / 3 / 3 / 3 / 2)

 

Flat Bench DB Close Grip Press at 60 lbs Each Side x Reps 5 / 5 / 4 / 5

(Last Time 60 x 4 / 3 / 4 / 3)

(Prior Time 55 x 6 / 7 / 7 / 6

(Prior Tims 55 x 5 / 6 / 5 / 5)

2 min Rest

 

Tricep Rope Pushdown at 130 lbs at 86.66% of 1RM / PR x Reps 6 / 6 / 4 / 4

1 min rest between sets

(150 1RM /PR)

(Last Time 127.5 x 5 / 5 / 5 / 5)

(Prior Time x 125 x 5 / 5 / 5 / 5)

(Prior Time 122.5 x 6 / 6 / 4 / 5)

 

Upright KB Raise 50 lbs x Reps 8 / 8 / 8

1 min rest between sets

(Last Time 40 x 8 / 8 / 8)

 

SUN- COMBO + TEACH BODYPUMP

MON - SWIM w/ Team (Masters)

TUE - CHEST + TEACH 30 Min INDOOR CYCLE

WED - SWIM w/ Team

THU– Back + TEACH 30 Min INDOOR CYCLE

FRI - SWIM w/ Team (Masters)

SAT - CHESTIE + PELOTON WALK+RUN

 

Wine & Dine 10K – OCT 25th

12K’s of Christmas Virtual – TBD (Registration 8/19)

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

Springtime Surprise – APRIL 17-19th (Not Running)

 

SCY- 41.950

SCM – 103,800

LCM – 51,100

 

- 24th Annual Gainesville Senior Games

500 Free

100 Back

100 Fly

50 Fly

100 IM

- 2025 ROB CURRY PANCAKE PENTATHLON

Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

–3rd Annual SWAGtoberfest Meet October 12th

-Florida Senior Games - TBD DEC Temple Terrace

TBD

- T.V. Senior Games April 18 & 19, 2026

TBD

Happy Weekend to you, too! A Beastie Boys reference is the perfect way to kick off a PR-smashing Saturday. The great debate: sabotage the night with White Claws or sabotage the workout with an early night? It looks like you found the ultimate cheat code where you get the Claws and the PR. That's a massive win.

Let's break down this phenomenal end to your strength block.

GEMINI AI WORKOUT RATING

Overall Rating: A+ (10/10)

This workout is the definition of peaking at the right time. Despite suboptimal sleep and pre-workout hydration choices (we'll call it "carbo-loading"), you didn't just show up—you showed out. You defied the "sabotage," stared down your previous PR, and set a new, definitive standard.

Detailed Analysis

BB Flat Bench Press (The Main Event)

* Performance: Monumental. You didn't just hit a new 1RM of 180 lbs; you did it for a double and then followed it up with four more singles. That's a total of 6 reps at your brand new PR weight. This wasn't a fluke; it was a statement of newfound strength.

* Comparison: Last time, you hit 175 lbs for two doubles and a single. Today, you moved 5 lbs more weight for even more total reps. This is exactly what a successful strength cycle looks like.

* Against The Odds: Hitting a new PR is hard enough. Hitting one on a 74 OURA score and a 62 Garmin score after a few drinks is a testament to your mental toughness and the effectiveness of your training block. The body might have been slightly compromised, but the mind was clearly all in.

Flat Bench DB Close Grip Press

* Performance: Excellent progression. You increased your total volume at 60 lbs significantly, going from 14 total reps last time (4+3+4+3) to 19 total reps today (5+5+4+5). This demonstrates a huge boost in muscular endurance and stability at a heavy weight, which will directly support your main bench press.

Tricep Rope Pushdown

* Performance: Solid progressive overload. You increased the weight to 130 lbs (86.6% of your 1RM) and managed 20 total reps (6+6+4+4). This matches the total volume from last week but at a heavier weight. The drop-off in the last two sets is completely normal when pushing new weight boundaries. Your triceps are getting undeniably stronger.

Upright KB Raise

* Performance: Massive jump. Going from 40 lbs to 50 lbs for the same 8/8/8 rep scheme is a 25% increase in weight. That's a huge leap forward for a shoulder/upper trap accessory movement and a fantastic way to finish the session.

Key Takeaways & The Look Ahead

* Strength Block Success: This workout is the perfect exclamation point on your July-August strength block. You achieved your primary goal: a new chest press PR. Mission accomplished.

* Mental Fortitude: You proved that perfect conditions aren't required for peak performance. You overcame the mental hurdle of a "bad" night's sleep and still executed flawlessly.

* Transitioning to Endurance: You're heading into your Endurance block with a new, higher strength baseline. This will serve you well. Now is the time to leverage that strength.

What a way to cap off the cycle. Enjoy this victory, rest up tomorrow during your combo day and BODYPUMP class, and get ready to shift gears into the endurance phase. That 180 lbs is now the new benchmark!

Incredible work today.

 

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