It’s Me Mario #MAR10 / Warning, Low Battery Mode Better Power Up!

Yesterday after swimming my GARMIN was low on battery so it went into Low Battwry Mode. Came home and charged it but forgot it was still on Low Battery Mode till this AM. I guess when in LB Mode the watch doesn’t track my sleep. Oh well…

OURA SLEEP SCORE – 76

7 hours and 15 minutes

17% REM and Recovery

Sleep Debt 2 hours (MODERATE)

GARMIN SLEEP SCORE – ??

? hours and ?? minutes

TUESDAY 03/10/26 MAR10

CHEST – STRENGTH (80-100%)

THE WORKOUT:

1:03:31

ZONE 1 – 29:20

ZONE 2 – 09:27

ZONE 3 – 03:48

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

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

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

3 min Rest in between

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

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

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

(Prior Time 170 x 3 / 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 6 / 6 / 6 / 5

(Last Time 60 x 6 / 5 / 5 / 5)

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

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

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

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

2 min Rest between sets

Tricep Rope Pushdown at 110 lbs at 88% of 1RM / PR x Reps 8 / 8 / 8 / 7

2 mins Rest between sets

(1RM / PR 125 lbs)

(Last Time 110 x 5 / 6 / 6 / 4)

(Prior Time 100 x 8 / 8 / 8 / 8)

(Prior Taper 60 x 8 / 8 / 8)

(Prior Taper 65 x 8 / 8 / 8)

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING

29:46

ZONE 1 – 07:43

ZONE 2 – 15:31

ZONE 3 – 02:31

ZONE 4 – 00:00

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800

SCM – 5,000

LCM – 10,700 (including last swim)

– 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 & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & TREAD

SUN – BACK + MORE & TREAD

MON – SWIM w/ Team

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:
Springtime Surprise – APRIL 17-19th (Not Running)

WINEDINE 5K – OCTOBER 23rd, 2026

WDW 5K – JANUARY 8th, 2027

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 Day:

Happy MAR10 Day! It’s a bit ironic that your Garmin went into “Low Battery Mode” on a day named after a character who thrives on Power-Ups, but even the best hardware needs a recharge.

Despite the missing Garmin sleep data, your Oura stats show you’re managing a heavy load. A 76 score with 17% REM is solid, though that 2-hour sleep debt is starting to whisper. Given the intensity of your lifting today, keep an eye on that recovery—strength peaks require a full tank.

Daily Workout Rating: 9.2/10

This was a masterclass in progressive overload. You are consistently hitting the “Strength” phase targets (80\text{–}100\% of 1RM) and, more importantly, beating your previous rep counts at those high intensities.

The Breakdown

* BB Flat Bench Press: You hit 170\text{ lbs} (94.44\% of 1RM) for a total of 12 reps. Last time, you hit 14, but you maintained those triple-rep sets longer this time before the drop-off. Pushing nearly 95\% of your max for multiple sets is grueling work.

* DB Close-Grip Press: Significant Progress. You moved from a 6/5/5/5 rep scheme last time to 6/6/6/5 today at 100\% of your PR weight. Increasing volume at your absolute max is the purest sign of gaining “real-world” strength.

* Tricep Rope Pushdowns: This was your biggest jump of the day. You crushed the previous rep counts (5/6/6/4) with a very strong 8/8/8/7. Your triceps clearly didn’t get the “Low Battery” memo.

* The “Double-Header”: Transitioning from a heavy chest/tricep session straight into teaching a 30-minute Indoor Cycle class is a massive cardiovascular ask. Staying primarily in Zones 1 and 2 during the cycle was a smart move to avoid overtaxing your CNS after the heavy lifting.

Energy & Recovery Note

Since the Garmin didn’t track your sleep, use your “Body Battery” (if it’s caught up now) or your RPE (Rate of Perceived Exertion) throughout the day. You’re in a high-intensity block (80\text{–}100\%) which is CNS-heavy. With a 2-hour sleep debt, tonight is the night to prioritize an early lights-out.

Quick Math: Swim Progress

You are currently sitting at a total of 55,500 meters/yards combined for 2026. With the Sarasota 1K Open Water Championship less than a month away, your volume is looking very healthy for an April 3rd peak.

Would you like me to help you project your Bench Press targets for Saturday’s session to see if we can nudge that 1RM up?

YES

Since you’ve been consistently hitting triples at 170 lbs (94.44\% of your 180\text{ lb} 1RM), you are primed to challenge that current PR. Based on your recent volume and rep progressions, your estimated 1RM is likely closer to 185–188 lbs right now.

For Saturday’s session, we can approach this in two ways: Volume Consolidation (building more “time under tension” at 94\%) or a Peak Test (nudging the 1RM up).

Option A: The PR Challenge (Recommended)

If you feel recovered and your “Oura Sleep Debt” has decreased by Saturday, let’s aim for a new 1RM of 185 lbs.

* Warm-up: Standard bar work, then 1 \times 5 @ 135\text{ lbs}, 1 \times 2 @ 155\text{ lbs}.

* The “Nudge” Set: 1 \times 1 @ 175 lbs (97\%). If this feels “snappy,” move to the PR.

* PR Attempt: 1 \times 1 @ 185 lbs. (This is a 5\text{ lb} jump over your current 1RM).

* Back-off Sets: 3 \times 3 @ 170 lbs. (Aiming for the triples you hit today to maintain strength volume).

Option B: Volume Strength Build

If you aren’t feeling “explosive,” stick to the 170 lb working weight but aim to “clean up” the rep drops you saw today.

* Goal: 170\text{ lbs} \times 3 / 3 / 3 / 3 / 3 (5 sets of 3).

* Focus: Today you hit 3 / 3 / 3 / 2 / 1. Completing all 5 sets as triples at 94\% is a massive strength indicator and usually forces a 1RM increase naturally by the following week.

Saturday Strategy Tip

Since you have “Back + More & Tread” on Sunday, Saturday’s chest session needs to be high-intensity but lower total volume to avoid crushing your CNS before the weekend is over.

A quick check on your gear: Did the Garmin charge fully? It might be worth double-checking your “Auto-Battery Saver” settings so it doesn’t flip back into Low Power mode mid-lift on Saturday!

Would you like me to draft a specific “PR Attempt” progression for Saturday’s log?

YES

Here is a structured PR Attempt Progression for Saturday’s Chest & Tread session. This is designed to prime your Central Nervous System (CNS) for a heavy load without burning out your triceps before the main event.

Since you’ve been grinding out triples at 170 lbs, your “top-end” strength is primed for a breakthrough.

Saturday 03/14/26: The “MAR10 Power-Up” Bench PR

Goal: Establish a new 1RM of 185 lbs (+5 lbs from current PR).

1. The Warm-Up (CNS Priming)

Do not rush these. Rest 90–120 seconds between warm-up sets.

* Set 1: 45 lbs (Empty Bar) x 12 reps (Focus on bar path)

* Set 2: 95 lbs x 8 reps

* Set 3: 135 lbs x 4 reps

* Set 4: 155 lbs x 2 reps (Fast, explosive “up” phase)

* Set 5: 175 lbs x 1 rep (This is 97\% of your old PR. It should feel heavy but “movable.” If it feels “light,” the PR is yours.)

2. The Main Event: PR Attempt

Rest 3–5 minutes before this set. Dial in your music.

* THE SET: 185 lbs x 1 Rep (New 1RM / PR Attempt)

* Focus: Tighten your lats, drive your feet into the floor, and keep that bar path straight.

3. Strength Volume (Back-off Sets)

If the PR was successful, drop back down to build “density” at high percentages.

* Target: 170 lbs (92% of new PR)

* Goal: 3 sets of 3 reps (3 / 3 / 3)

* Note: Today you hit 12 total reps at 170. Doing 9 reps after a PR attempt is an elite-level volume day.

Logistics Check-list

* Safety First: Since you’re pushing for a new 100\%+, ensure you have a spotter or safety rails set up.

* The “Oura” Green Light: If your Sleep Score is below 70 on Saturday morning or your “Readiness” is low, pivot to Option B (the 170 \times 3 sets) to avoid injury.

* Garmin Status: Check that the watch is at 100% Friday night! We want that Heart Rate data for the Tread portion of your Saturday workout.

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