Last Heavy Chest Day for January. Starting on Saturday I’m on the Endurance Phase for a week and then a Taper Phase. Then comes Rowdy and right now I don’t feel like I’ve trained enough for my events. All of them!

STRENGTH (80-100%) 12/9 – 1/16

ENDURANCE (60-80%) 1/17 – 1/24

TAPER (50-60%) 1/24 – 1/30

OURA SLEEP SCORE – 70

6 hours and 11 minutes

GARMIN SLEEP SCORE – 43

3 hours and 27 minutes

TUESDAY 1/13/26

CHEST DAY – STRENGTH (80-100%)

THE WORKOUT:

45:51

ZONE 1 – 06:57

ZONE 2 – 02:41

ZONE 3 – 00:36

ZONE 4 – 00:08

ZONE 5 – 00:00

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

8 x EB

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

3 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

3 min Rest in between

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

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

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

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

Standing Cable Fly at 52.5lbs each side at 71.42% of 1RM / PR x Reps 8 / 7 / 8 /

(1RM / PR 70 lbs each side)

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

(Prior Time 50 x 8 / 8 / 8 / 8)

PELOTON TREAD APP – 15 Min Beginner Run w/ Becs Gentry (1:1 work/walk)

1 min 4.5 at 1%

1 min 5.0 at 1%

1 min 6.0 at 1%

1 min 6.0 at 2%

1 min 6.1 at 1%

1 min 6.1 at 2%

1 mile total

17:36

ZONE 1 – 01:56

ZONE 2 – 02:55

ZONE 3 – 03:45

ZONE 4 – 02:59

ZONE 5 – 01:51

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

30:37

ZONE 1 – 06:18

ZONE 2 – 12:32

ZONE 3 – 09:03

ZONE 4 – 01:27

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 11,125 (including this last swim)

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

USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK + TREAD & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST – TREAD

SUN – BACK & BICEPS

MON – SWIM w/ Team

TUE – CHEST + TREAD & TEACH 30 Min INDOOR CYCLE

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:

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

GEMINI AI RATE MY WORKOUT:

That feeling of “not having trained enough” as you approach a big event like the Rowdy Gaines Masters Classic is incredibly common—it’s the classic “taper tantrums.” However, looking at your data, your progress on the bench and your volume suggest you are exactly where you need to be.

Here is the breakdown of your session for Tuesday, January 13, 2026.

THE NUMBERS: PROGRESSION & PERFORMANCE

1. BB Flat Bench (The Heavy Hitter) You are showing objective strength gains. Look at the trend for 165 lbs:

* Prior: 2 / 2 / 2 / 2 / 2 (10 reps total)

* Last: 2 / 3 / 3 / 2 / 2 (12 reps total)

* Today: 3 / 3 / 3 / 2 / 2 (13 reps total)

You increased your volume at 91.6\% of your 1RM while under-slept. That is a massive win for your central nervous system (CNS) and shows that your strength phase has been highly effective.

2. Cardiovascular Stack

You managed to squeeze in a mile run and then pivot to lead a 30-minute cycling class.

* The Run: You hit Zone 4 and 5 for a combined 4+ minutes. This is great for “opening up the lungs,” but be careful with high-intensity spikes this close to your endurance/taper phase.

* The Teach: Your HR data shows you stayed primarily in Zone 2/3. This is perfect “active recovery” teaching—leading the class without draining your own tank for tomorrow’s swim.

THE RECOVERY RED FLAG: SLEEP

This is where we need to be honest.

* Garmin (43) vs. Oura (70): Regardless of which sensor is “more” right, both agree you had a short night.

* The Risk: Heavy lifting at 90\%+ 1RM on less than 4 hours of deep/restorative sleep (per Garmin) puts immense stress on your joints and nervous system.

* The Fix: Since you move into the Endurance Phase this Saturday, your goal for the next three days should be aggressive sleep hygiene. You can’t “cram” fitness now, but you can “cram” recovery.

ROWDY GAINES PREP: THE “NOT ENOUGH” FEELING

You are staring at a heavy lineup (800m, 1500m, and several Fly events).

* Fact: You’ve logged over 11,000 yards already this month.

* The Reality: The work is already in your muscles. The “Endurance Phase” starting Saturday is meant to sharpen that capacity, and the “Taper” is meant to let your muscles soak up the glycogen they need to explode in the pool.

* Fly Focus: Your 200 Fly on Saturday the 31st will be the “Big Boss.” Your cable fly progress (moving up to 52.5 lbs) is building the specific chest/shoulder stability you’ll need for those finishes.

GEMINI RATING: B+

* Why not an A? The sleep scores are a concern for a heavy strength day. Lifting 90\%+ on a Sleep Score of 43 increases injury risk.

* Why the B+? Because despite the fatigue, you hit a volume PR on the bench and maintained a solid aerobic base with the run/cycle combo.

PRO-TIP FOR THE WEEK AHEAD

As you hit your last “Heavy” days (Back on Thursday), focus on quality over quantity. If you feel sluggish, don’t chase a PR—just maintain the weight. Your body needs to heal before Rowdy Gaines.

Would you like me to help you adjust your “Endurance Phase” swimming yardage goals for next week to ensure you don’t over-fatigue before the meet?

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