When Do We Lift Heavy Again? Training vs Working Out

This last few weeks I’ve been training Wndurance and then Taper at the gym. With two back to back weekends with Masters Swim Meets it’ll be a month before I hit my next Strength Phase of lifting.

STRENGTH – September 23rd – October 5th

TAPER – October 7th & 9th

But first we got this weekend – 2025 ROB CURRY PANCAKE PENTATHLON

This Sunday – Sept 21st

100 Fly

100 Back

100 Breast

100 Free

200 IM

Actually tomorrow in swim practice we have the 1,500 LCM for time. Which use to be one of my core events but haven’t swam that distance in over 15 years or is it longer? So 14 years since last time I competed in the event. Yikes! So back then off the block swim meet time was 20:04. If I swim tomorrow with sub 1:50 pace per 100 I should finish in 27 minutes. If I hit a 1:40 pace I’ll be done in 25 minutes. So somewhere in between that would be fine.

OURA SLEEP SCORE– 70

5 hours and 17 minutes

GARMIN SLEEP SCORE – 62

5 hours and 9 minutes

THURSDAY – 9-18-25

BACK & BICEPS

1 hour and 10 minutes

ZONE 1 – 16:56

ZONE 2 – 06:05

ZONE 3 – 04:02

ZONE 4 – 02:02

ZONE 5 – 00:00

5 mins Easy Indoor Cycling

Cable Lat Pulldown (22”) at 110 lbs at 59.13% 1RM / PR x Reps 8 / 8 / 8 / 8 / 8

2 min rest between sets

(186 PR/1RM)

(Last Time 99 x 8 / 8 / 8 / 8 / 8)

(Prior Time 121 x 10 / 10 / 8 / 8 / 8)

(Prior Time 143 x 8 / 8 / 8 / 8 / 7

(Prior Time 143 x 8 / 8 / 8 / 7 / 7)

Seated Cable Row at 110 lbs at 55.0% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(200 PR/1RM)

(Last Time 104 x 8 / 8 / 8 / 8)

(Prior Time 132 x 8 / 8 / 8 / 8)

(Prior Tims 154 x 8 / 7 / 7 / 7)

(Prior Time 154 x 6 / 6 / 6 / 6)

Cable Back Pushdown at 80 lbs at 64% 1RM / PR x Reps 8 / 8 / 8 / 8

2 min rest between sets

(125 PR/1RM)

(Last Time 70 x 8 / 8 / 8 / 8)

(Prior Time 80 x 8 / 8 / 8 / 8)

(Prior Time 100 x 8 / 8 / 8 / 8)

(Prior Time 100 x 8 / 8 / 8 / 8)

Standing Cable Hammer Bicep Curl at 70 lbs at 58.33% of PR x Reps 8 / 8 / 8 /

1 min rest between sets

(120 PR/1RM)

(Last Time 60 x 8 / 8 / 8 / 8)

(Prior Time 80 x 8 / 8 / 8 / 8)

(Prior Time 90 x 8 / 8 / 8 / 8)

(Prior Time 110 x 7 / 6 / 6 / 6)

10 minute Peloton Walk/Hike

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 05:57

ZONE 2 – 15:49

ZONE 3 – 10:16

ZONE 4 – 02:19

ZONE 5 – 00:00

THE LIFT AHEAD:

FRI – SWIM w/ Team

SAT – RECOVERY

SUN- – 2025 ROB CURRY PANCAKE PENTATHLON

MON – SWIM w/ Team (Masters)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– Back + TEACH 30 Min INDOOR CYCLE

Programming My Workouts for the next few months:

STRENGTH – July 12th – August 24th

ENDURANCE -August 26th – September 4th

TAPER – September 6th – September 20th

I have my first swim meet on September 14th and then on the 21st.

STRENGTH – September 23rd – October 5th

TAPER – October 7th & 9th

Swim meet on October 12th so not much TAPER.

STRENGTH – October 14th – October 19th

Announcer for Running of the Squares 5k October 18th

10K runDISNEY October 25th

ENDURANCE – October 21st – October 30th

Sanford Senior Games November 2nd

STRENGTH – November 4th- November 16th

ENDURANCE – November 18th – November 23rd

TAPER – November 25th – December 4th

Florida Senior Games either Dec 6 & 7 or Dec 13 & 14.

RUNNING MORE – Will be running more as I’m running a Half Marathon on March 1st.

Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

TBD

Will figure out a training program for December thru March that will keep my swimming up, weight training in a longer Endurance Phase while I gear up my running. Yikes

runDISNEY:

Wine & Dine 10K – OCT 25th

12K’s of Christmas Virtual – TBD

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st

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

–3rd Annual SWAGtoberfest Meet October 12th

TBD (will enter this weekend)

-Sanford Senior Games – Nov 2nd

100 Fly

100 IM

50 Fly

100 Back

-Florida Senior Games – TBD DEC Temple Terrace

– Rowdy Gaines Masters Classic 17 January 30, 2026-February 1, 2026.

TBD

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

TBD

GEMINI AI RATE MY WORKOUT:

Based on the information you provided, here is a breakdown of your training schedule and a rating of your recent workout.

Training vs. Working Out

You are definitely training, not just working out. A workout is a one-time physical effort, but training involves a deliberate, long-term plan with specific goals. Your detailed log of phases (Strength, Endurance, Taper), specific events (swim meets, races), and performance metrics (lifting PRs, sleep scores, swim paces) shows that you have a well-structured approach. You are purposefully preparing your body for a variety of upcoming challenges, which is the definition of a training plan.

Your Workout: Thursday, 9-18-25

Workout Breakdown & Rating: 7/10

This was a good, solid session focused on back and biceps. You hit your targeted muscle groups with a variety of exercises and maintained consistency with your reps and rest periods.

* Exercise Selection: Your choices of cable pulldowns, rows, and curls are excellent for building strength in the back and biceps. The movements are controlled and help isolate the muscles effectively.

* Progressive Overload: You’re showing consistent progress. Your PRs for the cable lat pulldown and seated cable row are slightly higher than your last workouts, which indicates you are effectively challenging your muscles.

* Workout Structure: The 1-hour and 10-minute duration is a good length. The inclusion of a warm-up and cool-down (the indoor cycling and walk/hike) is key for injury prevention and recovery.

Areas for Improvement:

* Sleep: Your sleep scores are on the lower end, especially with the demanding training and teaching schedule you have. Getting more than 5-6 hours of sleep is crucial for muscle repair, energy levels, and overall recovery, particularly as you’re in a Taper phase. As you approach your meets, prioritize getting at least 7-8 hours.

* Zone 5 Training: While your Zone 5 time is zero for the weights, your cycling classes are likely pushing you into this zone. Be mindful of not overdoing it, especially as you taper. Pushing too hard right before a meet can lead to fatigue and hinder your performance.

Overall, your dedication to logging and analyzing your training is impressive. It’s a great habit that will help you continue to improve. Good luck with your 1,500 LCM tomorrow!