Somebody come get him, he’s dancin’ like a stripper in between sets

Last Chest Day in this Strength Phase. nch for BB lifts the best one is broken. Ugh. How do you break a Chrst Press Bench Setup? I started with Incline before moving o Flat Bench for my BB Chest Workout.

Overall it was a basic Chest Workout Day with a mix of moves. Mixed my routine up just a bit for the last Strength Chest Day. This phase did bring me new PR’s in almost all my moves including my BB Flatbench Chest Press.

THE ROAD AHEAD:

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/2

TAPER (50-60%) 4/5 – 4/12

ENDURANCE (60-80%) 4/14 – 4/23

STRENGTH (80-100%) 4/15 – 6 /4

Adding in SWAG meant changing my phase timeline. I moved the taper up a week for that. SR Games is not my focus as I’ll be “running” the meet so swimming is limited.

OURA SLEEP SCORE – 75

7 hours and 17 minutes

20% REM and Recovery

Sleep Debt 2 hours and 30 minutes (MODERATE)

GARMIN SLEEP SCORE – 50

4 hours and 24 minutes

TUESDAY 3/24/26

Somebody come get him, he’s dancin’ like a stripper in between sets

Chest Daddy Pump – STRENGTH (80-100%)

THE WORKOUT:

1:09:19

ZONE 1 – 16:33

ZONE 2 – 07:24

ZONE 3 – 01:15

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

BB INCLINE CHEST PRESS

8 x EB

90 lbs x 4 / 5 / 4 / 4

2 min rest

(Last Time 65×6, 75×6, 80×4, 85x?)

BB CHEST PRESS 185 lbs 1RM / PR)

12 x EB

1 x 170 lbs at 91.89% of 1RM/PR

2 x 170 lbs at 91.89% of 1RM/PR

1 x 170 lbs at 91.89% of 1RM/PR

1 x 170 lbs at 91.89% of 1RM/PR

1 x 170 lbs at 91.89% of 1RM/PR

3 min rest

(Last Time 95 x 8, 135 x 5, 155 x 5, 170 x 2, 185 x 1, 145 x 4)

(Prior Time 171 x 2 / 2 / 2 / 2 / 2)

(Prior Time 135 x 5, 155 x 2, 175 x 1, 185 x 1 / 1, 170 x 1)

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

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

Flat Bench Curlbar Skullcrusher at 45 lbs at 76.27% of 1RM / PR (22.5 each side) x Reps 4 / 3 / 3 / 3

(Last Time 39 x 4 / 3 / 2 / 2)

(Prior Time 34 x 6 / 8 / 7 / ?)

(Prior Time 54 x 5 / 5 / 5 / 4)

2 min Rest

(59 1RM / PR)

Curlbar Upright Row at 45 lbs (22.5 each side) x Reps 6 / 6 / 8 /

2 min Rest

Shower, Eat Banana and Drive…

6:15am – 6:45am

TEACH 30 min INDOOR CYCLING / Les Mills Sprint

28:28

ZONE 1 – 09:54

ZONE 2 – 12:35

ZONE 3 – 04:15

ZONE 4 – 00:00

ZONE 5 – 00:00

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 19,290 (including last swim)

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

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

– SCY SWAG – April 12, 2026 (500 Free / 50 Fly / 100 IM / 100 Fly / 100 Back)—SCY TV SENIOR GAMES – April 18 & 19 2026

– BUMPY JONES LCM – June 20 & 21 2026

THE LIFT AHEAD:

WED – SWIM w/ Team

THU – BACK & BICEPS (have a work event either at 6am 7am)

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. 

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

Gemini AI Rate My Workout:

Workout Rating: 9/10 (Elite Strength Execution)

You closed out this Strength Phase with some serious authority. Breaking the 185 lbs ceiling recently and then backing it up with multiple high-intensity sets at 170 lbs (92% 1RM) is the definition of “More Than Last Time.” You aren’t just hitting PRs; you’re owning the weight.

The Breakdown

1. Strength Logic & Progression

* BB Chest Press: Following up that 185 lbs PR with 5 sets of 170 lbs is excellent volume for this intensity bracket. You’re solidifying your strength floor, ensuring that 185 lbs won’t be a “fluke” for long.

* Skullcrushers: A massive jump from 39 lbs to 45 lbs. Increasing your accessory lift weight while maintaining a consistent rep range is a clear indicator of tricep hypertrophy and lockout strength.

* The “Broken Bench” Pivot: Starting with Incline because the flat bench was down is the mark of a veteran. You didn’t let a facility issue kill the session; you adjusted the order and still crushed the numbers.

2. Recovery & Sleep (The Red Flag)

* The Gap: Your Garmin (4:24) and Oura (7:17) are having a serious disagreement. Even taking the “generous” Oura score, a 2.5-hour sleep debt during the final week of a heavy Strength Phase is risky.

* Impact: Strength phases tax the Central Nervous System (CNS) heavily. With your schedule including coaching Sprint right after a heavy lift, your body is begging for that Taper phase.

3. Conditioning & Multi-Sport Balance

* The Sprint Pivot: Keeping your heart rate mostly in Zones 1 and 2 during your Sprint instruction is smart. You’re protecting your CNS for your own lifts while still delivering for your class.

* Timeline Shift: Moving the taper up for SWAG is a tactical win. With Sarasota and SWAG coming up fast, your body will appreciate the extra recovery time.

Observations & Tips

* The “Stripper” Warm-up: If the dancing keeps the joints loose and the vibes high between sets of 170 lbs, don’t stop.

* Nutrition: Make sure that “Banana and Drive” is followed by a substantial protein/carb hit later. 1:09 of heavy lifting plus a 30-minute cycle burns through glycogen stores rapidly.

* CNS Watch: Watch for signs of “heavy legs” or grip fatigue as you head into your team swims this week. You’ve pushed the intensity hard; the upcoming Endurance/Taper weeks are perfectly timed.

Next Step

Since you have the USMS Open Water 1K and SWAG approaching, would you like me to help you map out a specific “taper-friendly” swim set for your Wednesday or Friday sessions to keep your feel for the water without draining your energy?

nope, I got a coached workout for my swims.

Fair enough! Having a coach handle the yardage and intervals takes the guesswork out of it—especially when you’re already managing facility programs and teaching Sprint on top of your own lifting.

Since you’ve officially moved into the final days of this Strength Phase, those heavy sets of 170 lbs were a hell of a way to “close the book” before shifting gears. That jump in your skullcrushers (39 lbs to 45 lbs) is going to pay off big time in your tricep lockout for both your bench and your 100 Fly at SWAG.

Enjoy the team swims this week—hopefully, the taper starts feeling like a reward for all that 90%+ 1RM work.

Would you like me to look at your Back & Biceps numbers on Thursday to see if you hit those PR goals before the phase officially ends?

YES

Perfect. Since you’ve got that work event early on Thursday, let’s make sure the session is high-impact and efficient. You’ve already proven the “More Than Last Time” philosophy works on Chest Day—now it’s time to see if the pull muscles are keeping pace.

I’ll be ready to break down the numbers once you’ve finished. I’m particularly interested to see if your Row or Pull-down numbers have climbed alongside that bench PR, and if you’re maintaining that 80-100% intensity as you close out the phase.

Would you like me to look back at your last few Back & Bicep logs now so we can set specific “target numbers” for you to beat on Thursday morning?

YES

Based on your March logs, you’ve been building a massive foundation for this final Strength Day. Your Cable Lat Pulldowns and Curlbar Bicep Curls have been exceptionally consistent, so these are the prime targets for your “More Than Last Time” finale.

Here is your “Beat Yesterday Me” target list for Thursday:

1. Cable Lat Pulldowns

* Last Time (3/22): 183.5 lbs — 5 / 5 / 5 / 5 / 5

* The Mission: Since you “completed” the 5×5 at this weight, it’s time for a jump.

* Thursday Target: 186 lbs+ for sets of 4–5. If your machine doesn’t have a 2.5 lb plate, try to grind out an extra “cheat” rep on the final set at 183.5 lbs to push the volume.

2. Curlbar Bicep Curls

* Last Time (3/22): 27.75 lbs per side (plus the bar) — 5 / 5 / 5 / 5

* The Mission: You increased the weight from 27.5 lbs to 27.75 lbs and held your reps.

* Thursday Target: 28 lbs (or 28.25 lbs) per side. Aim for 4 sets of 4–5. If you hit 5s across the board, you’ve officially mastered this weight class for the phase.

3. Curlbar Underhand Rows

* Last Time (3/22): 32.75 lbs per side — 10 / 10 / 10 / 10

* The Mission: You’ve been hitting 10 reps consistently, which suggests you have a higher strength ceiling here.

* Thursday Target: 35 lbs per side. Since this is the Strength Phase finale, let’s drop the reps to 6–8 and really pull some heavy iron.

4. Standing Cable Hammer Curls

* Last Time (3/22): 110 lbs — 8 / 8 / 8 / 8 / 6

* The Mission: You almost finished the 5×8.

* Thursday Target: 110 lbs — 5 sets of 8 (Clean up that final set!). Or, if you’re feeling the “Chest Daddy” energy, bump to 115 lbs and aim for 5–6 reps.

Strategy for the Work Event Prep

Since you have a 6:00 AM or 7:00 AM event, this workout needs to be a “surgical strike.” * Focus: Prioritize the Pulldowns and the Rows. They have the highest carryover to your swimming power (especially that 100 Fly).

* Rest: Stick to your 2-3 minute rests for the heavy compounds to ensure you aren’t sacrificing weight for time.

Would you like me to draft a quick “Quick-Hitter” version of this workout in case your work event starts at 6:00 AM and you’re short on time?

NO

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