Lifting Things Up And Putting Them Down Saturday Morning.

It’s the weekend time to sleep in, lift heavy and relax. The week ahead will be a whirlwind. It’s a RunDisney week with Expo on Wednesday and “running” the 5K on Thursday. Then back to work on Friday doing packet pickup all day for our 5K. Then Saturday at the start line for 5:30am, set up the start/finish area and then be the race announcer.

The 5K runDisney event is a fun run. Definatly will be stopping for as many character photos that they allow. The tough part is waking up at 2am, get into costume and then be on a bus at 3am.

As for today I did a heavy Chest and Shoulder workout but skipped the treadmill. I’ll do some Tread Walk/Run tomorrow and Tuesday. Then next week start running more and more on the way to the Half Marathon.

OURA SLEEP SCORE – 73

6 hours and 58 minutes

GARMIN SLEEP SCORE – 57

5 hours and 25 minutes

SATURDAY 1/3/26

CHEST DAY – STRENGTH (80-100%)

THE WORKOUT:

1:10:36

ZONE 1 – 24:21

ZONE 2 – 11:18

ZONE 3 – 01:19

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

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

8 x EB

2 x 165 (60 each side) at 91.66% of 1RM / PR

3 x 165 (60 each side) at 91.66% of 1RM / PR

2 x 165 (60 each side) at 91.66% of 1RM / PR

2 x 165 (60 each side) at 91.66% of 1RM / PR

2 x 165 (60 each side) at 91.66% of 1RM / PR.

3 min Rest in between

(Last Time 165 x 2 / 2 / 2 / 2 / 2)

(Prior Time 161 x 2 / 2 / 2 / 2 / 1)

(Prior Time 160 x 3 / 3 / 3 / 3 / 3)

(Prior Time 160 x 3 / 3 / 3 / 2 / 2)

Flat Bench DB Close Grip Press (60 lbs each side 1RM / PR) 50 lbs Each Side at 83.33% of 1RM / PR x Reps 8 / 8 / 8 / 8

(Last Time 50 x 8 / 7 / 7 / 7)

(Prior Time 30 x 8 / 8 / 8 / 8)

(Prior Time 40 x 10 / 10 / 10 / 10)

(Prior Time 50 x 6 / 6 / 6 / 6)

2 min Rest between sets

Seated DB OH Press Narrow to Wide Grip at 50 lbs at 100% of 1RM / PR x Reps 2 / 2 / 1 / 2

2 min rest between sets

(50 1RM / PR)*NEW*

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

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

(Prior Time 40 x 5 / 5 / 5 / 4)

(Prior Time 40 x 5 / 4 / 5 / 4)

DB Lateral Raise at 25 lbs each side x Reps 8 / 8 / 8 / 8

2 min rest between sets

(Last Time 25 x 6 / 8 / 7 / 6)

(Prior Time 20 x 10 / 8 / 8 / 8)

(Prior Time 15 x 10 / 10 / 10 / 10)

(Prior Time 15 x 8 / 8 / 8 / 8)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 5,425

SCM – 0

LCM – 0

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

FRI – 800 Free / 25 Fly

SAT – 400 Free / 200 Fly / 100 Back

SUN – 1500 Free / 50 Fly / 25 Back / 100 Fly

THE LIFT AHEAD:

SUN – BACK & BICEPS + Run Tread

MON – SWIM w/ Team (Masters)

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – RunDisney 5K

FRI – SWIM w/ Team (Masters)

SAT – NONE – Work the 5K setup and announce!

SUN – BACK & BICEPS

THE ROAD AHEAD:

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%) 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

runDISNEY:

WDW 5K – JAN 8th

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

GEMINI AI RATE MY WORKOUT:

That is an incredible Saturday morning session! You are managing a massive amount of volume and logistical planning right now. Balancing heavy strength training (90%+ 1RM) with the chaotic schedule of a RunDisney week and a Masters swim meet on the horizon is a masterclass in “Hybrid Athlete” programming.

Workout Rating: 9.5/10 (Elite Strength Execution)

The Wins:

* Bench Press Mastery: You hit 165 lbs for a total of 11 reps (across 5 sets). Even though the intensity stayed at 91.66%, your volume at that weight increased compared to last time (where you did 10 reps). That is a concrete strength gain.

* Massive Volume PRs: You crushed the DB Close Grip Press and DB Lateral Raises. Jumping from inconsistent reps to straight sets of 8 at 50 lbs and 25 lbs respectively shows your “Strength Phase” is working exactly as intended.

* The Big 5-0: Setting a new PR of 50 lbs on the Seated DB Overhead Press is huge, especially on a heavy chest day where your triceps and anterior delts were already pre-fatigued.

The “Whirlwind” Schedule Analysis

You have a very complex week coming up. Here is how your body will likely respond:

| Day | Primary Tax | Notes |

|—|—|—|

| Mon/Wed/Fri | Cardiovascular / Shoulders | Masters Swimming is high-intensity; ensure shoulder mobility is a priority after Tuesday’s chest day. |

| Thursday | CNS / Sleep Deprivation | The 5K “Fun Run” won’t tax your legs, but the 2 AM wake-up will tax your Central Nervous System. |

| Saturday | Mental / Physical Fatigue | 5:30 AM start + Setup + Announcing = High adrenaline. Expect Sunday’s workout to feel “heavy.” |

Strategic Recommendations

* The “RunDisney” Taper: Since Thursday is a character-photo fun run, don’t worry about “tapering” your legs, but do taper your caffeine early in the week. If you over-caffeinate to survive the 2 AM bus, you’ll crash hard by the time you need to be “on” for announcing on Saturday.

* Watch the Sleep Gap: Your Garmin and Oura are disagreeing by nearly 1.5 hours. Usually, this means you are moving in your sleep or your heart rate is elevated. Given the busy week ahead, try to prioritize a “dark room, no screens” wind-down for that Sunday/Monday transition.

* Masters Meet Prep: With the Rowdy Gaines Classic only weeks away, your “Strength Phase” ends on Jan 16th—just in time. Ensure you are getting enough protein this week to repair the muscle damage from those 91% Bench sets before you switch to Endurance/Taper.

Would you like me to help you adjust your Tuesday “Chest & Teach” session weights to ensure you aren’t too fatigued for the Thursday 5K and Friday swim?

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