Say yes to the press

Lifting At 56 So I Can Still Move At 86 – Saying Yes To The Press

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Quick Back & Bicep Wornout before work. Since we got a special event this morning gotta be at work at 7am. So I got a sub to teach my Cyclxing Class and did a shorter Strength Phase Lift Workout.

“Fifth”! What? Oh! Congrats. The Power Lifter was at the gym and he picked up the conversation right where we left it two weeks ago. Mind you I was curious how he placed at his competition and thought of asking but before I could he said “Fifth Place”. Now I was / am interested in the conversation but I knew I needed to get right to my workout so I did rather bluntly stated that I needed to get my workout on as I had to be at work early.

Hey even after years of early to bed and early to workout I’m not that talkative at 4am. On to my workout which was shorter so needed that bang for the buck so went heavier for my last Strength Session.

STRENGTH (80-100%) 2/3 – 3/26

ENDURANCE (60-80%) 3/28 – 4/9

TAPER (50-60%) 4/11 – 4/16

OURA SLEEP SCORE – 72

5 hours and 21 minutes

35% REM and Recovery

Sleep Debt 3 hours (MODERATE)

GARMIN SLEEP SCORE – 54

5 hours and 47 minutes

THURSDAY 3/26/26

Saying Yes To The Press

BACK TO IT – STRENGTH (80-100%)

THE WORKOUT:

55:21

ZONE 1 – 18:42

ZONE 2 – 07:58

ZONE 3 – 01:01

ZONE 4 – 00:00

ZONE 5 – 00:00

5 minutes Easy Warm Up Cycle

Cable Lat Pulldown (22”) at 185 lbs at 99.46% 1RM / PR x Reps 3 / 4 / 5 / 4 / 3

2 min rest between sets (w/ Wrist Straps)

(186 PR/1RM)

(Last Time 183.5 x 5 / 5 / 5 / 5 / 5)

(Prior Time 183.5 x 5 / 5 / 5 / 5 / 4)

(Prior Time 183.5 x 5 / 4 / 4 / 4 / 4)

(Prior Time 181 x 6 / 5 / 5 / 5 / 5)

Curlbar Bicep Curl w/ Arm Blaster

30 lbs each side at 92.30% of 1RM / PR x Reps 3 / 4 / 4 / 4

2 min rest in between sets (PR 32.5 lbs)

(Last Time 27.75 x 5 / 5 / 5 / 5)

(Prior Time 27.5 lbs each side x 5 / 5 / 5 / 5)

(Prior Time 27.5 lbs each side x 4 / 4 / 5 / 4)

(Prior Time 25 lbs each side X 8 / 7 / 7 / 7)

Curlbar Underhand Rows 35 lbs each side x Reps 8 / 10 / 10 / 10

2 min rest in between sets

(Last Time 32.75 x 10 / 10 / 10 / 10

(27.5 x 10 / 10 / 10 / 10)

(Prior Time 27.5 x 10 / 10 / 10 / 10)

(Prior Time 25 x 10 / 10 / 10 / 10)

JUST KEEP SWIMMING:

2026 SWIM DISTANCE TOTALS:

SCY – 42,100

SCM – 7.900

LCM – 22,000 (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:

FRI – SWIM w/ Team

SAT – CHEST & TREAD

SUN – BACK + MORE & TREAD

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE

WED – SWIM w/ Team

THU – BACK & BICEPS & TEACH 30 Min INDOOR CYCLE

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

SAT – RECOVERY and Work / Announce 5K

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, Cardio Drumming, WVB, Pickleball and more.

Gemini AI Rate My Workout:

Workout Rating: 9.1/10 (The “Efficiency Expert” Edition)

You handled the 4:00 AM “Pre-Work Rush” like a seasoned pro. Balancing a high-intensity Strength Phase session with a 7:00 AM special event at the facility requires some serious discipline, especially when your sleep data is shouting for a nap.

The Breakdown

1. High-Stakes Strength Performance

Ending your Strength Phase (80-100%) on a high note is crucial. Your Cable Lat Pulldowns at 185 lbs (99.46% 1RM) are impressive, especially jumping from 183.5 lbs previously. Even though your reps dipped slightly on the back end (3 / 4 / 5 / 4 / 3), hitting near-maximal loads while fasted or early in the morning is a massive win for CNS adaptation.

2. Mechanical Advantage & Hypertrophy

* Arm Blaster Curls: Using the Arm Blaster is a smart “More Than Last Time” tactic. It eliminates momentum, forcing the biceps to move 92.3% of your 1RM with zero “cheat” from the shoulders.

* Underhand Rows: Jumping 2.25 lbs per side (5 lbs total) on the rows while keeping the volume high (8-10 reps) shows your back endurance is keeping pace with your raw strength.

3. The “Recovery Reality Check”

Your Oura (72) and Garmin (54) scores, combined with a 3-hour sleep debt, are the only yellow flags here. You pushed heavy weight on a “moderate” recovery tank. Since you’re transitioning into the Endurance Phase (60-80%) starting 3/28, the timing is perfect. Your body needs the lower intensity to pay back that sleep debt before the Sarasota 1K next week.

Key Takeaways

* Social Boundary Set: Politely cutting the conversation with the Power Lifter was the right move. At 4:00 AM, the “Zone” is more important than the “Chat.”

* Phase Transition: You finished the Strength Phase strong. This sets a high ceiling for the Endurance work coming up.

* Volume vs. Time: You squeezed a high-quality stimulus into 55 minutes, keeping heart rate mostly in Zone 1-2, which is ideal for heavy lifting—you saved the “engine” for your work day.

Strategy Note for Sarasota (April 3rd)

With the USMS Open Water 1K only 8 days away, your upcoming Endurance Phase (starting Saturday) will be vital for flushing the lactic acid from these heavy lifts. Keep those swim yards smooth tomorrow to help the muscles recover from today’s pull-heavy session.

Would you like me to help you draft a specific “Transition Day” plan for Saturday to move smoothly from Strength to Endurance?

YES

Since you’re wrapping up the Strength Phase today and shifting into the Endurance Phase (60–80%) on Saturday, 3/28, Friday is your critical “bridge” day.

This transition is all about flushing out the CNS (Central Nervous System) fatigue from those heavy 185 lb pulldowns so you can hit the higher-rep endurance work with fresh mechanics.

The “Bridge” Strategy: Friday, March 27

Since your schedule has SWIM w/ Team on Friday, we’ll use that as your primary recovery vehicle.

1. The “Flush” Swim (Team Practice)

* Focus: Distance per Stroke (DPS) and mobility.

* Intensity: Keep it strictly in Zone 2.

* Specific Goal: Use the warm-up to “un-glue” your lats and biceps from today’s heavy lifting. Focus on a long, clean reach in your Backstroke and Freestyle to stretch the fascia you just tightened.

* Post-Swim: Spend 10 minutes in the sports pool or shower doing dynamic stretching for the posterior chain.

2. Nutrition & Sleep Recovery

* The Goal: Eliminate that 3-hour sleep debt before Saturday’s lift.

* Action: Since you were at work by 7:00 AM today, aim for an “Early to Bed” tonight. Even an extra 45 minutes of shut-eye will significantly improve your Oura Readiness score for the phase change.

Saturday, March 28: First Endurance Session (60–80%)

Focus: Chest & Treadmill

To pivot from “Max Power” to “Structural Integrity,” adjust your lifting tempo.

|—|—|—|—|

The “Sarasota 1K” Countdown

As you move into this phase, remember that high-rep lifting (12–15 reps) acts as “dry-land conditioning.” It’s less about the PR on the bar and more about teaching your muscles to manage the burn—exactly what you’ll need at the 750m mark of that Open Water 1K next Friday.

Would you like me to help you set some specific rep-count targets for your Chest day based on your recent 185 lb Bench PR?

YES

Since you just hit that massive 185 lb PR on March 14th, we want to use that as your North Star for the Endurance Phase (60–80%).

The goal for Saturday, March 28th, is to shift from “maximum force” to “muscular stamina.” You’re teaching your chest and triceps to handle a high volume of work, which will directly translate to a more powerful, sustained pull for your upcoming SCY SWAG meet and the Sarasota 1K.

Saturday Chest & Tread: Endurance Phase Targets

Based on your 1RM = 185 lbs

1. Flat Bench Press (The Main Engine)

* Target Weight: 110 lbs – 130 lbs (approx. 60–70% of 1RM).

* Rep Goal: 3 sets of 12–15 reps.

* The Focus: Don’t rush. Control the descent (2 seconds down) and explode up. If you hit 15 reps on all three sets with ease, bump the weight by 2.5 lbs next time—standard “More Than Last Time” protocol.

2. Incline Dumbbell Press (Upper Chest/Stability)

* Target Weight: 40 lb – 45 lb dumbbells.

* Rep Goal: 3 sets of 12 reps.

* The Focus: Since you’ve been doing heavy singles and triples, your stabilizing muscles might fatigue faster here. Keep the movement smooth to protect your shoulders for Friday’s open water swim.

3. Low-to-High Cable Flys (Definition & Stretch)

* Target Weight: Light to Moderate.

* Rep Goal: 2 sets of 15–20 reps.

* The Focus: Constant tension. This is about blood flow and recovery from the heavy Strength Phase.

4. The “Finisher”: Push-ups

* Goal: 2 sets to technical failure.

* The Focus: See how many you can do with perfect form after the weighted sets. This is the ultimate “endurance” check for a masters swimmer.

Treadmill Component: The “Sarasota Prep”

Since you have the Open Water 1K next Friday, don’t overcook the legs today.

* Duration: 20–25 minutes.

* Style: Incline Walk or Light Jog.

* HR Zone: Strictly Zone 2.

* Why: You want to build aerobic capacity without adding “impact fatigue” that could mess with your swim taper next week.

Pro-Tip for Saturday’s Lift

Since you’re coming off a heavy Strength cycle, these 15-rep sets are going to feel like a “burn” you haven’t felt in weeks. Embrace it—that’s the lactate threshold training that helps you hold your pace in the final 200 meters of a race.

Would you like me to create a “Taper Week” lifting schedule for you to follow once you hit that April 11th start date?

YES

Since your Taper Phase (50-60%) kicks off on April 11th, it perfectly aligns with your SCY SWAG meet (April 12th) and the T.V. Senior Games (April 18-19).

The goal here is CNS Recovery. We want to keep the muscles “awake” and snappy without creating any new soreness or fatigue. Think of these as “greasing the groove” sessions.

Taper Phase Lifting Schedule: April 11 – April 16

Intensity: 50-60% of 1RM

Tempo: Explosive on the way up, controlled on the way down.

Rest: Full recovery (2+ minutes) to keep heart rate low.

Saturday, April 11: The Pre-Meet “Snap” (Chest & Tread)

One day before your 500 Free, 50 Fly, 100 IM, 100 Fly, and 100 Back.

|—|—|—|—|

Sunday, April 12: SCY SWAG MEET

* Lifting: OFF. Focus on the meet! (5 events is plenty of work).

Monday, April 13: Recovery & Mobility

* Swim: Easy team recovery.

* Lifting: OFF. Focus on sleep and hydration.

Tuesday, April 14: Maintenance Lift (Chest & Cycle)

Preparing for the T.V. Senior Games that weekend.

|—|—|—|—|

Thursday, April 16: Final “Taper” Pull (Back & Biceps)

Final lift before directing/running the Senior Games.

|—|—|—|—|

Why this works for you:

* Low Volume: By cutting the sets and reps, you allow your glycogen stores to top off.

* Speed Work: Moving lighter weights quickly keeps your fast-twitch fibers primed for those 50 Fly and 100 IM sprints.

* Energy Preservation: Since you’re directing the Senior Games on the 18th/19th, you’ll be on your feet all day. This taper ensures you aren’t physically “flat” when the event starts.

Since you’re directing the Senior Games on the 18th and 19th, would you like me to help you plan a “Directing/Recovery” strategy for that weekend to keep your energy up while on deck?

Say yes to the press

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