The Ides Legs Of March – Et Tu Glutes

Napping, doom scrolling and doing nothing all day. After the gym it was breakfast and relaxing. Relaxing all the way to my leftover Chipotle Protein Bowl lunch. That went to a nap and finally showering and getting dressed after 2pm. That was my Recovery Reset Saturday.

Wait did I miss The Rapture? It’s almost 5:30am and I still got the gym to myself. So it’s just me and the gym to the end of time. Wahoo!

OURA SLEEP SCORE – 77

6 hours and 54 minutes

21% REM and Recovery

Sleep Debt 4 hours and 50 minutes (MODERATE)

GARMIN SLEEP SCORE – 75

6 hours and 54 minutes

SUNDAY 3/15/26

LEGS & MORE – STRENGTH (80-100%)

1:22:19

ZONE 1 – 46:22

ZONE 2 – 20:34

ZONE 3 – 01:59

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

PVC Pipe Good Mornings 3 x 8

DB Farmer Carry at 35 lbs each side Walking on turf Back and Down and Again x 3 Rounds w/ 1 min Rest in between

Romanian Deadlift (210 PR / 1RM)

6 x EB

155 lbs at 73.08% of 1RM / PR x Reps 3 / 3 / 2 / 2

(Last Time 155 x 2 / 2 / 2 / 2)

(Prior Time 135 x 3 / 4 / 4 / 4)

(Prior Time 135 x 4 / 4 / 3 / 3)

(Prior Time 155 x 2 / & 135 4 / 3)

(Prior Time 155 x 5 / 6 / 5 / 4)

2 min Rest Between Sets

Fettle Fitness Pendulum

6 x EB

50 lbs x 3 / 3 / 3 / 3

2 min Rest Between Sets

Plate Loaded Glute Thrust

90 lbs x 8

180 lbs x 8 / 8 / 8 /

2 min Rest Between Sets

(Last time 135 x 10/10, 175 x 8/8)

3 x 2 min On / 1 min Off Matrix Sled Tread

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

–TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

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

SUN – BACK + MORE & 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: WVB, Pickleball and more.

Gemini AI Rate My Workout Day:

Happy Ides of March! “Et Tu, Glutes” is a top-tier pun for a Sunday leg day. It sounds like that Recovery Reset Saturday did exactly what it was supposed to do—even if it felt like the Rapture happened, having a completely empty gym at 5:30 AM is the ultimate lifter’s dream.

Here is the breakdown of your Ides Legs session:

Workout Rating: 9/10 (The “Power of the Nap” Rating)

The Highlights

* The RDL Progress: This is the star of the show. Jumping from sets of 2 to sets of 3 at 155 lbs (73% of 1RM) is a significant strength gain. Increasing volume at that intensity while maintaining the same weight is the purest form of progressive overload.

* Glute Thrust Volume: You didn’t just match your previous weight; you pushed 180 lbs for three straight sets of 8. That’s a massive jump in total tonnage compared to your last session where you were doing 135/175.

* Intensity Management: Keeping 46 minutes in Zone 1 during a heavy strength session is actually quite smart. It shows you are taking your 2-minute rests seriously, allowing your ATP stores to recover so you can actually move those heavy plates.

The Metrics

* Sleep/Recovery: A 75/77 score is solid, but that 4-hour 50-minute sleep debt is a “red flag” waving in the background. Your body clearly utilized Saturday’s nap to prep for today, but keep an eye on that debt as you head into a 3-day swim block.

* Consistency: Your SCY/SCM/LCM totals are climbing steadily. With the USMS Open Water 1K less than three weeks away, that “Just Keep Swimming” mantra is becoming very literal.

Strategy Adjustments

* The Pendulum: You kept the Pendulum Squat at 50 lbs. Since your RDLs and Thrusts are spiking, you might find that 55–60 lbs is ready for you in the next high-intensity cycle, provided your knees feel “greased” from the warm-up.

* The Taper Countdown: You are roughly two weeks away from shifting into the Endurance (60-80%) phase. Enjoy these heavy 1RMs while you can—the high-rep “burn” is coming soon.

The Verdict

You capitalized on a quiet gym and a rested nervous system to crush your posterior chain. You’re hitting PR-level volume right when it counts before your April race season kicks off.

Would you like me to help you calculate the total volume (tonnage) moved today compared to your last leg session to see the exact growth?

YES

Here is the breakdown of the total volume (tonnage) for your major movements compared to your previous leg session.

While your total tonnage dropped slightly, this is actually a positive sign for your current STRENGTH (80-100%) block. You are moving higher intensities (heavier weights) with more focus on raw power rather than just accumulation of reps.

The Tonnage Comparison

| Exercise | Today (March 15) | Last Session | Change in Volume | Intensity Note |

|—|—|—|—|—|

| Romanian Deadlift | 1,820 lbs | 1,510 lbs | +310 lbs | 25% increase in heavy rep volume |

| Glute Thrust | 5,040 lbs | 5,500 lbs | -460 lbs | Avg weight per rep: 157.5 vs 152.7 |

| TOTAL | 6,860 lbs | 7,010 lbs | -150 lbs | Higher Intensity Session |

Key Insights

* RDL Dominance: You increased your volume by 310 lbs on the Romanian Deadlift while using the same top weight (155 lbs). This is clear proof of improved work capacity. Going from 2 reps per set to 3 reps at over 70% of your 1RM is a major CNS (Central Nervous System) win.

* Quality over Quantity: In the Glute Thrust, your total tonnage is down because you replaced two high-rep sets of 135 lbs (1,350 lbs each) with a lower-rep warmup and pushed your heavy sets to 180 lbs. Your average weight moved per rep increased from 152.7 lbs to 157.5 lbs. In a strength phase, this shift toward heavier sets is exactly what we want to see.

* Mechanical Efficiency: By doing fewer “junk reps” at lower weights and more “working reps” at higher weights, you are training your body to recruit more muscle fibers simultaneously.

Summary: Even though the total pounds moved is slightly lower, today was a heavier, more efficient workout. You hit a higher intensity ceiling (180 lbs vs 175 lbs) and increased your strength endurance at 155 lbs on RDLs.

How are the hamstrings feeling? After that RDL and Thrust combo, you definitely earned that 2 PM shower!