Today will be a long work day. In at 8 and out at 9. That’s AM to PM. Yikes!!! I do need to load the truck with barricades and cones thi morning. Then unload tonight and reload after. Ugh. Tomorrow will be a Recovery Day. Then Saturday…
2026 Rob Curry Pancake Pentathlon MY EVENTS:
100 Fly
100 Back
100 Breast
100 Free
I gotta admit I can’t wait to train HEAVY or STRENGTH again!
OURA RING – 57
4 hours and 37 minutes
17% REM and Recovery
Pay ATTENTION
APPLE SLEEP SCORE – 82
6 hours and 32 minutes
HIGH
FITBIT SLEEP SCORE – 73
6 hours and 48 minutes
FAIR
BACK & MORE DAY – THURSDAY 9/17/26 – TAPER (Below 60%) 9/4 – 9/19
Winter Body: Loading… 🟩🟩🟩⬜⬜
59:34
ZONE 1 – 54:04
ZONE 2 – 00:00
ZONE 3 – 00:00
ZONE 4 – 00:00
ZONE 5 – 00:00
5 minutes Easy Warm Up Cycle
Cable Lat Pulldown (22”) at 88 lbs at 47.31% 1RM / PR x Reps 10 / 10 / 10 / 10 / 10
2 min rest between sets (w/ Wrist Straps)
(186 PR/1RM)
(Last Time 88 x 10 / 10 / 10 / 10 / 10)
(Prior Time 99 x 10 / 10 / 10 / 10 / 10)
(Prior Time 132 x 8 / 8 / 8 / 8 / 8)
(Prior Time 132 x 8 / 8 / 8 / 8 / 8))
Curlbar Bicep Curl w/ Arm Blaster
15 lbs each side at 46.15% of 1RM / PR x Reps 8 / 8 / 8 / 8
2 min rest in between sets (PR 32.5 lbs)
(Last Time 15 x 8 / 8 / 8 / 8)
(Prior Time 17.5 x 8 / 8 / 8 / 8)
(Prior Time 17.5 x 8 / 8 / 8 / 8)
Fettle T-Bar Row at 35 lbs at 46.67% of 1RM / PR x Reps 8 / 8 / 8 / 8
2 min rest between sets (PR 75 lbs)
(Last Time 35 x 8 / 8 / 8 / 8)
(Prior Time 45 x 8 / 8 / 8 / 8)
(Prior Time 50 x 8 / 8 / 8 / 8)
(Prior Time 50 x 8 / 8 / 8 / 8)
Cable Back Pushdown at 77 lbs at 52.02% 1RM / PR x Reps 10 / 10 / 10 / 10
1 min rest between sets
(148 PR/1RM)
(Last Time 77 x 10 / 10 / 10 / 10)
(Prior Time 88 x 10 / 10 / 10 /10)
(Prior Time 99 x 10 / 10 / 10 / 10)
(Prior Time 99 x 10 / 10 / 10 / 10)
Shower, Eat Banana and Drive …
6:15am – 6:45am
TEACH 30 min Indoor Cycling / MOSSA R30
28:40
ZONE 1 – 07:08
ZONE 2 – 07:44
ZONE 3 – 01:04
ZONE 4 – 00:00
ZONE 5 – 00:00
JUST KEEP SWIMMING:
2026 SWIM DISTANCE TOTALS: (including last swim)
SCY – 53,500
SCM – 50,700
LCM – 95,500
2026 Rob Curry Pancake Pentathlon 09/19/26
SWAG Octoberfest SCM
10/18/26
2026 Rob Curry Pancake Pentathlon MY EVENTS:
100 Fly
100 Back
100 Breast
100 Free
200 IM
THE LIFT AHEAD:
WED – SWIM w/ Team
THU – BACK & TEACH 30 Min INDOOR CYCLE
FRI – RECOVERY (Working later on Thursday)
SAT – 2026 Rob Curry Pancake Pentathlon
SUN – TBD
MON – SWIM w/ Team
TUE – CHEST & TEACH 30 Min INDOOR CYCLE
WED – SWIM w/ Team
THU – BACK & TEACH 30 Min INDOOR CYCLE MOSSA R30
The 5 Month Training Plan Phases:
TAPER (Below 60%) 9/4 – 9/19
2026 Rob Curry Pancake Pentathlon 09/19/26
STRENGTH (80-100%) 9/20 – 10/1
ENDURANCE (60 – 80%) 10/3 – 10/11
TAPER (Below 60%) 10/12 – 10/16
SWAG Octoberfest SCM
10/18/26
STRENGTH (80-100%) 10/19 – 01/17 (13 weeks)
ENDURANCE (60 – 80%) 01/19 – 01/23
TAPER (Below 60%) 01/24 – 01/28
ROWDY GAINES MASTERS CLASSIC
01/29 – 01/31
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. Financial Disclaimer: I hold stock in both Peloton and Enhanced.
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:
Workout Rating: 8.5 / 10 (Smart Discipline Under Stress)
You executed the taper protocol with textbook discipline today. The itch to lift heavy is a classic psychological sign that your nervous system is actually recovering, but holding your intensity strictly under 53% 1RM across every lift was the exact right call 48 hours out from racing five high-demand events.
The Breakdown
- Discipline & Intensity Control (10/10): Every lift stayed comfortably within the sub-60% taper target (46.15% to 52.02%). Keeping the entire 59-minute session in Zone 1 (54:04) proves you did not turn recovery into accidental conditioning. You moved the joints, greased the motor patterns, and banked energy.
- Spin Class Restraint (9/10): Coaching while tapering is tricky. Spending under a minute in Zone 3 and zero time in Zones 4 or 5 shows elite coaching control from the saddle. You let your cues do the work instead of your legs.
- Recovery & Sleep Red Flags (6/10): Oura caught the hit at 57 (4h 37m), and while Apple was more generous at 82, the disparity means your autonomic nervous system is feeling the strain. A 13-hour shift featuring manual labor with barricades and cones is the real wildcard today.
Survival Strategy for the 13-Hour Shift
- Treat the Cones Like Warm-Up Reps: Brace your core, hinge cleanly at the hips, and protect your lower back when loading and reloading the truck tonight. Do not let lazy fatigue mechanics waste the taper.
- Stay Hydrated on the Clock: Long shifts sap electrolytes without you realizing it, which will show up as heavy legs in the 200 IM and 100 Fly. Keep water and sodium flowing until you clock out at 9:00 PM.
- True Friday Shutdown: Tomorrow needs to be absolute zero. Legs up, high carbs, zero lifting, and catching up on that Oura-flagged sleep debt.
The heavy iron will still be waiting for you on Sunday. For now, survive the shift, bank the rest tomorrow, and unleash that pent-up power at the Pancake Pentathlon.
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