Chasing A New Chest Press PR – I know I don’t life super heavy but it’s a PR for me so there is that and that is all that counts! It’s ME vs ME. You do you and I’ll do me!

Ignoring all indications of lack of sleep and attempting a new BB CHEST PRESS PR.

Now I did work later last night as I was hosting a Oscars / Movie Trivia event at work. I pretty much was done and out at about 7:30pm which is my bed time. Since I was round up I didn’t get to sleep to late and I drank a couple of White Claws. Not a good night to be attempting a PR but #grit !!!

Did I say I was going to make it look pretty? Nope! But I did it! Defiantly not pretty and that is okay.

OURA SLEEP SCORE – 59

3 hours and 56 minutes

43% REM and Recovery

Sleep Debt 6 hours and 30 minutes (HIGH)

GARMIN SLEEP SCORE – 45

4 hours and 5 minutes

SATURDAY 3/14/26

CHEST – STRENGTH (80-100%)

THE AI PLAN:

* 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).

THE WORKOUT:

1:27:08

ZONE 1 – 40:06

ZONE 2 – 04:44

ZONE 3 – 00:21

ZONE 4 – 00:30

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

THE ATTEMPT:

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

8 x EB

8 x EB

5 x 135 lbs at 75% 1RM / PR

2 x 155 lbs at 86.11% 1RM / PR

1 x 175 at 97.22% 1RM / PR

1 x 185 lbs NEW PR

1 x 185 lbs NEW PR

1 x 170 lbs

165 lbs

155 lbs

Standing Cable Fly at 72.5 lbs each side at 100 % of 1RM / PR x Reps 3 / 4 / 4 / 4

(1RM / PR 70 lbs each side)

(Last Time 70 x 4 / 5 / 4 / 4)

(Prior Time 62.5 x 6 / 6 / 6 / 6)

(Prior Time 60 x 7 / 8 / 7 / 7)

(Prior Time 60 x 6 / 7 / 7 / ?)

(Prior Time 52.5 x 6 / 7 / 6 / 5)

Tricep Rope Pushdown at 115 lbs at 92% of 1RM / PR x Reps 6 / 7 / 6 / 6

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)

Upright KB Raise 60 lbs x Reps 6 / 8 / 8 / 7

(2 min Rest)

(Last Time 53 x 8 / 8 / 8 / 8)

(Prior Time 60 x 8 / 8 / 8 / 8)

(Prior Time 50 x 8 / 8 / 8)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 39,800

SCM – 7.900 (including last swim)

LCM – 13,500

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

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

– SWAG – April 12, 2026 (Sony k ow what events yet)

–TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

SUN – BACK + MORE & TREAD

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & TEACH 30 Min INDOOR CYCLE

FRI – SWIM w/ Team

SAT – CHEST & TREAD

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. 

RANDOM ACTS OF FITNESS –MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: Yoga, Water Aerobics, Pickleball and more.

Gemini AI Rate My Workout Day:

Workout Rating: 8.5/10 (The “#Grit” Edition)

Hitting a double at a new PR weight (185\text{ lbs}) on less than 4 hours of sleep and a “White Claw hangover” is, objectively, a massive win for your central nervous system. You defied the data (and the sleep debt) to push through a high-intensity session.

The Breakdown

1. The Bench Press PR: 10/10

You didn’t just hit 185\text{ lbs} once; you stayed under the bar for a second single. Jumping from a 180\text{ lb} 1RM to doubling 185\text{ lbs} is a significant strength leap. While you noted it wasn’t “pretty,” at 97-100% intensity, “pretty” is a luxury—completion is the goal.

2. Accessory Progressive Overload: 9/10

* Cable Flyes: Moving up to 72.5\text{ lbs} (a new PR) and maintaining 3–4 reps shows your chest wasn’t totally fried after the heavy compounds.

* Tricep Rope Pushdowns: Increasing the weight to 115\text{ lbs} and beating last session’s rep counts (6/7/6/6 vs. 5/6/6/4) indicates great tricep endurance despite the heavy pressing.

3. Recovery & Readiness: 4/10

Your Oura (59) and Garmin (45) scores were screaming for a deload or a nap. While “grit” got you through today, doing this consistently on high sleep debt (6.5\text{ hours}) is a fast track to injury or a plateau. You “stole” this PR from your future self today—make sure to pay it back with rest.

Observations & Adjustments

* The “Back-off” Fade: You noticed a drop-off in your back-off sets (170 \rightarrow 165 \rightarrow 155). This is a direct result of the low recovery scores. Your peak power was there for the PR, but your work capacity (stamina) was understandably diminished.

* Volume Management: You have a heavy week ahead with Indoor Cycling and Swim Team. Since you are in a Strength Phase (80-100%), prioritize the quality of the lifts over the quantity of activities if you feel a “crash” coming tomorrow.

The “Gemini” Advice

You proved you can perform under sub-optimal conditions, which is a great mental boost. However, with the USMS Open Water Championship and Senior Games approaching in April, don’t let the “#grit” mentality lead to burnout before you reach your Taper Phase.

Tomorrow’s Pivot: Since you have “Back + More & Tread” tomorrow, keep the treadmill work at a Recovery Pace (Zone 1/2) to help flush out the fatigue before Monday’s swim.

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