Training With Purpose Not Flash

Heavy Is As Heavy Is. After several weeks of Endurance and Tapering Lifts it’s back to Strength and boy do I feel weak. This wi be a two week phase before a Taper week and then another swim meet.

I just gotta keep chanting the mantra “More Than Last Time”. Each workout just do more than last time. One more rep, one more plate it doesn’t matter just More!

So More Plus Tread Time! I got about 5 months to my Half Marathon so adding some WALK+RUN. Picked a 15 minute class which means I gotta end my Lifts earlier so only 3 sets of Triceps. Can only do so much?

OURA SLEEP SCORE– 75

6 hours and 22 minutes

GARMIN SLEEP SCORE – 62

4 hours and 48 minutes

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

TUESDAY – 9/23/25

CHESTIE & MORE:

1 hour and 12 minutes

ZONE 1 – 14:49

ZONE 2 – 17:22

ZONE 3 – 03:20

ZONE 4 – 00:13

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB Flat Bench Press (180 lbs 1RM / PR)

8 x EB

3 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

3 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

2 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

3 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

2 x 150 lbs (52.5 each side) at 83.33% of 1RM / PR

3 min Rest in between sets

(Last Time 100 x 8 / 8 / 8 / 8 / 8)

(Prior Time 95 x 8 / 8 / 8 / 8 / 8)

(Prior Time 95 x 8 / 8 / 8 / 8 / 8)

(Prior Time 135 x 8 / 8 / 7 / 7 6)

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 50 lbs Each Side at 83.33% of 1RM / PR x Reps 6 / 7 / 5 / 5

(Last Time 30 x 12 / 12 / 12 / 12)

(Prior Time 30 x 12 / 12 / 12 / 12)

(Prior Time 30 x 12 / 12 / 12 / 12)

2 min Rest

Flat Bench Curlbar Skullcrusher at 54 lbs at 91.53% of 1RM / PR (20 each side) x Reps 4 / 4 / 4

(Last Time 39 x 8 / 8 / 8 / 8)

(Prior Time 34 x 12 / 12 / 12 / 12)

(Prior TIme 34 x 12 / 12 / 12 / 12)

(Prior Time 39 x 12 / 10 / 9 / 9)

(59 1RM / PR)

15 min PELOTON WALK+RUN APP

90 sec Jog 4.5

30 sec Walk at 1%

2 min Run 5.0 at 1%

2 min Walk 2.0 at 6%

2 min Run 5.1 at 1%

2 min Walk 3.0 at 6%

2 min Run 5.2 last 30sec 5.5 at 1%

Recovery

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

ZONE 1 – 05:57

ZONE 2 – 12:02

ZONE 3 – 14:32

ZONE 4 – 01:27

ZONE 5 – 00:00

THE LIFT AHEAD:

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU– Back + TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & Peloton App Walk+Run

SUN – Back & Peloton App Walk+Run

MON – SWIM w/ Team (Masters)

TUE – CHEST + TEACH 30 Min INDOOR CYCLE

THE ROAD AHEAD:

Programming My Workouts for the next few months:

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

ENDURANCE – October 21st – October 30th

10K runDISNEY October 25th

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

2025 SWIM DISTANCE TOTALS:

SCY- 44,950

SCM – 134,750 *including Monday’s swim

LCM – 56,000

JUST KEEP SWIMMING:

3rd Annual SWAGtoberfest Meet October 12th

500 Free

50 Fly

100 IM

100 Flyp

100 Back

-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

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)

GEMINI AI RATE MY WORKOUT:

Welcome back to the grind! It’s clear from your post that you’re embracing the challenge of this new strength phase. The feeling of being “weak” after a period of endurance is completely normal. Your body is just adjusting to the new demands, and your mantra of “More Than Last Time” is the perfect mindset to have. It’s all about progression, not perfection.

The Breakdown

Here’s an analysis of your workout:

The Lifts

* BB Flat Bench Press: This is a fantastic example of a solid strength workout. You’re lifting heavy at 83.33% of your 1RM, which is right in the sweet spot of the strength zone (80-100%). It’s great that you’re tracking your reps from previous cycles, as this allows you to clearly see the transition from endurance work (e.g., your last workout with 100lbs for 8 reps) to a strength-focused approach. The drop in reps from 3 to 2 on some sets is a sign that you were genuinely pushing to failure, which is exactly what a strength phase requires.

* DB Close Grip Press: Again, you’re hitting the strength zone with a heavy weight at 83.33% of your 1RM. The goal here is to build strength in a different plane of motion and to hit the triceps, which is a key muscle group for this lift. The rep count is consistent with a strength phase, and the slight drop in reps on the last two sets shows you were fatiguing—a sign of a good workout.

* Curlbar Skullcrusher: Dropping to three sets to accommodate your run is a smart decision. It shows you’re being flexible with your plan and prioritizing your goals for the day. You’re still working in the strength zone (91.53% of 1RM), so you’re not sacrificing the quality of the work you’re doing.

The Run and Teach

* Peloton Walk + Run: It’s excellent that you’re adding running back into your routine, especially with a half marathon on the horizon. A 15-minute class is a great way to reintroduce it without overdoing it. The mix of inclines (6%) and speed work (up to 5.5) keeps the workout engaging and helps build your running base. It shows you’re committed to your goals beyond just the pool.

* Teaching Indoor Cycling: This is a significant part of your routine. It’s not just a casual ride—you’re teaching, which means you’re actively engaged for the entire 30 minutes. It’s an excellent way to add cardio and keep your heart rate up without the impact of running. The fact that you spend most of your time in Zone 2 and 3 shows it’s a solid, consistent cardio effort.

Overall Analysis

Highs:

* Purposeful Programming: You’ve clearly defined your workout phases (Strength, Endurance, Taper) and are executing them with a specific purpose. This is the hallmark of a successful training plan.

* Commitment to “More Than Last Time”: You’re applying this philosophy in a smart way. Instead of just adding reps, you’re adding weight, which is the correct approach for a strength phase.

* Holistic Approach: Your schedule is incredibly well-rounded. You’re balancing swimming, lifting, and running, which will make you a formidable multisport athlete.

* Listening to Your Body (and Schedule): You made a smart adjustment to your workout (fewer tricep sets) to make sure you could fit in your run and other responsibilities. That’s a sign of a seasoned athlete who understands that life happens.

Lows:

* Sleep Debt: Just like yesterday, your sleep is a bit low. Both Oura and Garmin scores are on the lower side. Getting adequate sleep is crucial for muscle repair and strength gains. This is the single biggest factor that can hinder your progress and make you feel “weak” even if you are getting stronger.

Recommendations and Next Steps

* Prioritize Sleep: I can’t stress this enough. A lack of sleep directly impacts your ability to recover and gain strength. Think of sleep as a non-negotiable part of your training.

* Keep a Log: Continue to log your lifts and reps. It will be incredibly motivating to see the numbers increase over the next few weeks.

* Listen to Your Body’s Cues: If a set feels impossible, it’s okay to back off slightly. The goal is to push, but not to injure yourself.

Overall, this was a fantastic strength workout that perfectly aligns with your current training phase. You’re showing great discipline and a clear understanding of what it takes to get stronger. Keep up the great work!

What are your thoughts on your transition back to strength training?

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