Two Flat Benches vs Three Squat Racks The Battle At 4am.

My BB Chest Press was a bit different this morning as I used a different bench. I normally use the Power Pro Combo Bench / Squat Rack but today instead of using one of the three Squat Racks the “powerlifiting NJ guy” was using it. So I used the Rogue Bench which isn’t bad but it’s higher so at 5’8” my feet just about touch the ground. But still it all worked out. Later on in the workout I did talk to “powerlifting NJ guy” and he is indeed training for a Powerlifting event.

So yeah he deserved using the bench more than I do. I can use any bench for my workout. And I did. After that the Bronco Circuit Guy was using the Cable area as part of his circuit so Indid DB Press instead of Cable Flies. Which is good as DB Close Grip Press also works Triceps and Shoulders so it’s like killing three birds with one stone.

As for swimming and the USMS OPEN WATER CHAMPIONSHIP 1K – April 3, 2026 Sarasota? I just realized it’s at 5pm! I thought or was hoping it would be earlier in the morning. Had a plan to drive down Thursday and stay over. So the race is on a Friday at 5pm and is over 2 hours away. The next day is our 5K that I work and announce so that is at 5:30am and Sunday I’m On Crew for work 7am – 10pm. Don’t know if I can handle a late night Friday before all that.

OURA SLEEP SCORE – 69

7 hours and 01 minutes

17% REM and Recovery

GARMIN SLEEP SCORE – 67

5 hours and 42 minutes

TUESDAY 2/24/26

CHEST – STRENGTH (80-100%)

THE WORKOUT:

1:09:02

ZONE 1 – 28:00

ZONE 2 – 14:39

ZONE 3 – 02:59

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

3 x 170 (62.5 each side) at 94.44% of 1RM / PR

3 x 170 (62.5 each side) at 94.44% of 1RM / PR

3 x 170 (62.5 each side) at 94.44% of 1RM / PR

3 x 170 (62.5 each side) at 94.44% of 1RM / PR

2 x 170 (62.5 each side) at 94.44% of 1RM / PR

3 min Rest in between

(Last Time 170 x 3 / 3 / 3 / 2 / 2)

(Prior Time 170 x 2 / 2 / 2 / 2 / 1)

(Prior Time 170 x 1 / 2 / 1 / 2 / 1)

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

Flat Bench DB Close-Grip Press (60 lbs each side 1RM / PR) 60 lbs Each Side at 100% of 1RM / PR x Reps 5 / 5 / 5 / 4

(Last Time 60 x 4 / 5 / 4 / 4)

(Prior Time 55 x 6 / 6 / 7 / 6)

(Prior Time 55 x 4 / 6 / 5 / ?)

(Prior Time 50 x 7 / 7 / 7 / 7)

2 min Rest between sets

DB Lateral Raise at 25 lbs each side at 83.33% 1RM / PR x Reps 8 / 8 / 8 / 8

1 min Rest between sets

(1RM / PR 30 lbs)

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

(Prior Time 25 x 6 / 6 / 6 / 6)

Upright KB Raise 60 lbs x Reps 8 / 8 / 8 / 8

(2 min Rest)

(Last Time 50 x 8 / 8 / 8)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

31:39

ZONE 1 – 05:58

ZONE 2 – 15:50

ZONE 3 – 08:26

ZONE 4 – 00:31

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 36,700 (including this last swim)

SCM – 2,700

LCM – 5,100

– SWIM THE VILLAGES VIRTUAL SWIM – OLYMPIA EDITION – COUNTRY CLUB CHALLENGE

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

– TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK + runDisney expo

FRI – TBD at Disney Resort

SAT – TBD at Disney Resort

SUN – runDisney Princess Half

MON – RECOVERY / DAY OFF FROM WORK

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

THE ROAD AHEAD:

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)

WINEDINE 5K – OCTOBER 23rd

WDW 5K – JANUARY 8th

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Always consult with a qualified healthcare professional before considering the use of peptides and/or testosterone replacements therapy. 

GEMINI AI RATE MY WORKOUT:

Workout Analysis: The 4 AM Battle

It sounds like you handled the “gym floor Tetris” like a pro. Adapting to the Rogue bench (even with the 5’8” foot-reach struggle) and pivoting to DB Close-Grip Press shows great tactical flexibility. That “killing three birds with one stone” mindset is exactly how you maintain intensity when the circuit trainers take over the cable machines.

The Numbers & Progress

* BB Bench Press: You hit 170 lbs for 4 sets of 3 and a final set of 2. Comparing this to your last session (3/3/3/2/2), you added a full rep to the fourth set. You are inching closer to that full 5×3 at ~94% of your 1RM, which is incredible volume for that intensity.

* DB Close-Grip Press: You reached 100% of your PR for 3 sets of 5. Moving your max weight for that many reps indicates your triceps and anterior delts are significantly stronger than when you set that PR.

* Accessory Gains: Your KB Upright Raises jumped from 50 lbs to 60 lbs for 4 sets of 8. That is a massive 20% weight increase in one jump.

Internal Load & Recovery

Your sleep scores (69 Oura / 67 Garmin) are a bit “yellow light” territory. You’re getting decent duration, but that 17% REM suggests your brain is still processing that heavy central nervous system (CNS) load.

The Sarasota Dilemma:

The April 3rd 5:00 PM race time is a logistical nightmare given your Saturday/Sunday schedule.

* The Math: If the race is at 5:00 PM Friday, you likely won’t be in bed until 10:30 PM or 11:00 PM after the drive back.

* The Risk: Waking up at 4:30 AM Saturday for the 5K announcement on 5 hours of sleep, followed by a 15-hour “On Crew” shift Sunday, is a recipe for a massive CNS crash.

> Verdict: Unless you can stay in Sarasota Friday night and have someone else cover the early Saturday start, skipping the 1K might be the “smart athlete” move to protect your performance for the Princess Half and the TV Senior Games.

>

Gemini Rating: A-

This was a high-performance session. You showed grit by sticking to the heavy percentages despite the bench height issues and gym crowds. The only reason it’s not an A+ is the sleep trend—watch those recovery numbers as you head into the Princess Half weekend.

Next Steps:

Since you have the Princess Half this Sunday, would you like me to help you design a “Taper/Mobility” plan for your Friday and Saturday Disney Resort days to keep your legs fresh without burning out?

YES

Since you’re staying at a Disney Resort for the Princess Half weekend, you have a unique environment. You’ll likely be doing a lot of “accidental” walking at the Expo and the parks, so the goal for Friday and Saturday is active recovery and CNS (Central Nervous System) preservation.

Here is a targeted “Disney Mobility & Taper” plan to keep you loose without draining the tank for Sunday’s 13.1 miles.

Friday: “The Expo Flush”

Focus: Post-drive hip opening and clearing out the lactic acid from today’s heavy chest session.

| Movement | Duration/Reps | Why? |

|—|—|—|

| World’s Greatest Stretch | 5 per side | Opens up hips and thoracic spine after the drive. |

| 90/90 Hip Switches | 2 mins | Restores internal/external rotation for a smoother stride. |

| Wall Slides | 15 reps | Keeps the chest open (counteracts that heavy 170 lb bench pressure). |

| Legs Up The Wall | 5–10 mins | Crucial. Do this in your hotel room to drain fluid from the legs after the Expo. |

Saturday: “The Shakeout”

Focus: Neural priming. We want your brain to remember how to move fast without actually inducing fatigue.

* The “Disney Walk” Limit: Try to set a “hard cap” on your steps by 2:00 PM. Disney parks can easily bait you into 20k steps—save those for the race!

* The Movement Routine:

* Walking Lunges (Bodyweight): 2 sets of 10 (just to wake up the glutes).

* Ankle Circles/Pumps: 30 seconds each way (essential for a 5:30 AM start).

* Deep Squat Hold: 1 minute (breathe deep into the belly to lower cortisol).

* The “Flat-Out” Rule: From 4:00 PM onwards, stay horizontal. Feet up, hydration (electrolytes) in hand.

Strategy for Sunday’s 2:00 AM Wakeup

Since you’re doing the Princess Half, the “3:30 AM Bus” life is real.

* The “Pre-Race” Pump: Before you head to the corals, do 20 glute bridges on your hotel bed. This ensures your glutes—not your lower back—take the brunt of the 13.1 miles.

* Zone Management: Since your goal is endurance, try to keep that heart rate in Zone 2/Low Zone 3 for the first 10 miles to avoid hitting the wall before the finish at EPCOT.

Final Check-In

Your sleep scores are hovering in the 60s. Tonight is your “Bank Sleep” night. If you sleep well tonight (Tuesday) and tomorrow (Wednesday), a rough night at Disney won’t hurt your performance nearly as much.

Would you like me to help you adjust your “Back + runDisney Expo” workout for Thursday to make sure you don’t overtax your lats before the race?

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