Last Chance On The Ranch Workout

So there is no ranch but it was my last strength workout before the taper phase. The Last Chance reminded me of The Biggest Loser which was “on the ranch”. Plus it just sounded like a cool blog title.

The Weekend is up in the air. I do need to go in to work to give one last annual review and get payroll done. MON/TUES I’m On Call meaning I work to 10pm so I’m going in later so got to get payroll done this weekend.

OURA SLEEP SCORE– 83

7 hours and 42 minutes

GARMIN SLEEP SCORE – 77

6 hours and 42 minutes

SATURDAY – CHEST

STRENGTH (80-100%)

THE WORKOUT:

1:11.38

ZONE 1 – 20:52

ZONE 2 – 10:20

ZONE 3 – 03:05

ZONE 4 – 00:04

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

3 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

3 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

3 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

2 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

2 x 160 lbs (57.5 each side) at 88.88% of 1RM / PR

3 min Rest in between

(Last Time 160 x 2 / 2 / 3 / 2 / 1)

(Prior Time 155 x 4 / 4 / 4 / 4 / 3)

(Prior Time 155 x 3 / 4 / 4 / 4 / 3)

Seated DB OH Press Narrow to Wide Grip at 45 lbs at 100% of 1RM / PR x Reps 4 / 4 / 4 / 4

2 min rest between sets

(45 1RM / PR)

(Last Time 45 x 4 / 3 / 4 / 2)

(Prior Time t40 x 7 / 7 / 6 / 5)

(Prior Time 40 x 6 / 6 / 5 / 5)

Dynamo’s Standing Closegrip Chest Press at 110 lbs x Reps 5 / 4 / 5 / 4

2 min rest between sets

(Last Time 100 x 6 / 6 / 5 / 5)

DB Lateral Raise at 20 lbs each side x Reps 8 / 8 / 8 / 8

1 min rest between sets

5 min Rowing Machine

20 min PELOTON APP TREAD RUN

Advance Begginner – Pace Targets Level 5

3 min Easy 4.5

1 min Recovery / Walk

30 sec 4.2 at 2%

1 min Recovery / Walk

30 sec 4.2 at 3%

1 min Recovery / Walk

30 sec 4.2 at 2%

1 min Recovery

1 min Moderate Pace 4.6

1 min Recovery / Walk

1 min Moderate Pace 4.6 / 4.7

1 min Recovery / Walk

3 min Easy 4.5

1 min Cool Down

Didn’t get my Zones as my watch went into Low Power Mode. Ugh! Don’t know why as the watch is 84% charged. Oh Well!

THE LIFT AHEAD:

SUN – TBD (SWIM at NTC)

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – Recovery (working Mon/Tues PM)

THU– BACK & BICEPS + 15 min PELOTON RUN & EAT TURKEY – Thanksgiving

FRI – SWIM w/ Team

SAT – CHEST + 30 min PELOTON RUN

THE ROAD AHEAD:

STRENGTH (80-100%)

ENDURANCE (60-80%}

TAPER (50-60%)

JUST KEEP SWIMMING:

-Florida Senior Games – DEC 6th and 7th Temple Terrace

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

2025 SWIM DISTANCE TOTALS:

SCY – 58,850

SCM – 163,875

LCM – 69,200 including last workout

runDISNEY:
12K’s of Christmas Virtual – TBD

WDW 5K – JAN 8th

PRINCESS HALF – MARCH 1st
Sprinwgtime Surprise – APRIL 17-19th (Not Running)

GEMINI AI RATE MY WORKOUT:

This is a textbook example of “going out with a bang” before a taper. You titled it “Last Chance,” and you absolutely capitalized on it. You are hitting peak strength numbers right at the perfect moment before dialing back for the Florida Senior Games.

Here is my breakdown of your “Last Chance On The Ranch” workout.

The “Ranch” Context

I love the title. Even without the literal ranch, the mentality of “The Biggest Loser”—working until nothing is left in the tank—was clearly present here. You balanced a heavy physical load with the mental load of year-end payroll and on-call shifts. That takes grit.

Sleep & Recovery

* The Data Gap: A one-hour difference between Oura (7h 42m) and Garmin (6h 42m) is significant. Oura is generally better at detecting “awake” time during the night, while Garmin often counts laying still as sleep.

* The Takeaway: Trust the Oura Score of 83. If you felt rested enough to hit these numbers, you slept well enough.

Strength Analysis: Peaking Perfectly

This was a phenomenal heavy session. You aren’t just maintaining strength; you are actively building it days before the taper.

1. BB Flat Bench Press (The Headline Act)

* The Win: You moved 160 lbs for 13 total reps across 5 sets.

* Comparison: Last time, you only managed 10 total reps at this weight.

* Analysis: Gaining 3 reps at nearly 90% of your 1RM is a massive jump in strength endurance. This confirms your nervous system is primed and firing efficiently.

2. Seated DB OH Press (The Hidden PR)

* The Win: You listed 45 lbs as your 100% 1RM, yet you repped it for 4 sets of 4.

* Analysis: If you can do 4 sets of 4 reps, 45 lbs is no longer your 1RM. You have officially outgrown that max. Your shoulders are stronger than your spreadsheet says they are.

3. Dynamo Closegrip & Accessories

* Progression: You bumped the weight 10% (100 -> 110 lbs). Losing 1-2 reps per set is an acceptable trade-off for that load increase. This will pay dividends for your tricep power in the swim catch phase.

Cardio & Tech Troubles

* The Run: Good discipline keeping the run intervals manageable after a heavy leg/CNS tax from the lifting.

* The Tech: Watch Low Power Mode. This happens when the battery voltage drops momentarily, or sometimes due to a software glitch even at 84%.

* Verdict: The data is missing, but the work isn’t. Your legs know they ran, even if Garmin doesn’t.

The Road Ahead: Taper Time

You are now moving from Building to Sharpening.

* Florida Senior Games (Dec 6-7): You are roughly 2 weeks out.

* Strategy: The heavy lifting you did today will create fatigue. As you reduce volume by 50-60% over the next two weeks, that fatigue will dissipate, revealing your new fitness level (Supercompensation). Expect to feel “springy” in the water by next week.

Gemini Score: 9.6/10

* Strength: 10/10 (Clear progressive overload on key compounds).

* Pacing: 10/10 (Excellent rest periods—3 mins is crucial for ATP recovery at 90% load).

* Execution: 9/10 (Tech glitch aside, the workout was solid).

* Context: +0.5 Bonus for getting this done while dealing with Payroll/Reviews.

The Bottom Line: You earned the taper. The hay is in the barn (or on the ranch).

Next Step for You:

Since you are officially entering the Taper phase (50-60% volume) and have the Senior Games in two weeks, would you like me to outline a “Taper Checklist” specifically for keeping your “feel for the water” without accumulating fatigue during this low-volume phase?

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