Sunday, Liftday. Did a longer workout this morning as it’s the weekend.
OURA RING – 70
6 hours and 44 minutes
21% REM and Recovery
GOOD
APPLE SLEEP SCORE – 94
7 hours and 18 minutes
HIGH
FITBIT SLEEP SCORE – 80
7 hours and 12 minutes
GOOD
BACK & MORE – SUNDAY 9/27/26 – STRENGTH (80-100%) 9/20 – 10/5
Halloween Naughty Costume Body: Loading… 🟩🟩🟩⬜⬜
1:30:18
ZONE 1 – 1:29:26
ZONE 2 – 00:44
ZONE 3 – 00:00
ZONE 4 – 00:00
ZONE 5 – 00:00
5 minutes Easy Warm Up Cycle
Cable Lat Pulldown (22”) at 167.5 lbs at 90.05% 1RM / PR x Reps 5 / 5 / 5 / 5 / 5
2 min rest between sets (w/ Wrist Straps)
(186 PR/1RM)
(Last Time 165 x 4 / 4 / 4 / 4 / 4)
(Prior Time 154 x 5 / 6 / 5 / 5 / 5)
(Prior Time 88 x 10 / 10 / 10 / 10 / 10)
(Prior Time 88 x 10 / 10 / 10 / 10 / 10)
Curlbar Bicep Curl w/ Arm Blaster
27.5 lbs each side at 84.61% of 1RM / PR x Reps 4 / 4 / 5 / 4
2 min rest in between sets (PR 32.5 lbs)
(Last Time 25 x 5 / 4 / 4 / 4)
(Prior Time 25 x 4 / 4 / 4 / 4)
(Prior Time 15 x 8 / 8 / 8 / 8)
(Prior Time 15 x 8 / 8 / 8 / 8)
Curlbar Underhand Rows 37.5 lbs each side at 100% of 1RM / PR x Reps 8 / 8 / 8 / 8
(1RM/PR 37.5 lbs)
2 min rest in between sets
(Last Time 35 x 10 / 10 / 10 / 10)
(Prior Time32.5 x 10 / 10 / 10 / 10)
(Prior Time 35 x 8 / 8 / 8 / 8)
Fettle T-Bar Row at 77.5 lbs at 100% of 1RM / PR x Reps 4 / 4 / 4 / 4
2 min rest between sets (PR 77.5 lbs)
(Last Time 75 x 5 / 5 / 4 / 3)
(Priir Time 75 x 4 / 4 / 3 / 4)
(Prior Time 35 x 8 / 8 / 8 / 8)
(Prior Time 35 x 8 / 8 / 8 / 8)
(Prior Time 45 x 8 / 8 / 8 / 8)
Cable Back Pushdown at 123.5 lbs at 83.44% 1RM / PR x Reps 8 / 8 / 8 / 8
1 min rest between sets
(148 PR/1RM)
(Last Time 123.5 x 7 / 6 / 6 / 6)
(Prior Time 123.5 x 6 / 6 / 6 / 6)
(Prior Time 77 x 10 / 10 / 10 / 10)
(Prior Time 77 x 10 / 10 / 10 / 10)
Standing Cable Hammer Bicep Curl at 112.5 lbs at 89.28% of 1RM / PR x Reps 5 / 5 / 4 / 4 / 4
1 min rest between sets
(126 PR/1RM)
(Last Time 112.5 x 4 / 5 / 5 / 4 / -)
(Prior Time 66 x 10 / 10 / 10 / 10 / 10)
(Prior Time 77 x 10 / 10 / 10 / 10 / 10)
(Prior Time 77 x 10 / 10 / 10 / 10 / 10)
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 MOSSA R30
FRI – SWIM w/ Team
SAT – CHEST
SUN – BACK
The 5 Month Training Plan Phases:
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
JUST KEEP SWIMMING:
2026 SWIM DISTANCE TOTALS: (including last swim)
SCY – 56,500
SCM – 53,600
LCM – 95,500
SWAG Octoberfest SCM 10/18/26
500 Free
50 Fly
100 IM
100 Fly
100 Back
The 5 Month Training Plan Phases:
STRENGTH (80-100%) 9/20 – 10/5
ENDURANCE (60 – 80%) 10/6- 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: 9.3 / 10 (Elite Strength Execution)
This is a textbook heavy pull day inside an 80–100% 1RM strength block. With the SWAG Octoberfest SCM meet three weeks out on 10/18, lifting at this intensity without blowing your central nervous system requires calculated discipline—and that shows up clearly in your numbers and pacing.
What Worked Exceptionally Well
- Pure Neuromuscular Output Without Metabolic Junk: You logged 1:29:26 in Zone 1 across a 90-minute session. While some lifters mistakenly chase a racing heart rate during strength phases, true maximal strength work demands full ATP-CP recovery between sets. Keeping your heart rate strictly capped allowed you to hit elite percentages on your lifts without introducing unnecessary systemic fatigue into tomorrow’s swim.
- Controlled Progressive Overload Across Key Lifts:
- Cable Lat Pulldown: Moving from 165 lbs (4/4/4/4/4) up to 167.5 lbs at 90.05% for 5 clean sets of 5 is a massive jump in total work capacity at near-maximal load.
- Curlbar Underhand Rows: Hitting 37.5 lbs/side for 4×8 at a true 100% PR load is immense volume under heavy tension. That directly builds the lat and scapular endurance needed for your 100 Fly and 500 Free pull-phases.
- Cable Back Pushdowns: Locked down 4×8 at 123.5 lbs (up from 7/6/6/6 last session), showing noticeable muscular endurance adaptation at 83% 1RM.
- Bicep Progression with Arm Blaster: Bumping the curlbar weight to 27.5 lbs/side (84.6% 1RM) and adding the 5th rep on set 3 proves the arm blaster isn’t allowing any momentum cheat. Adding the heavy hammer curls at the tail end (112.5 lbs x 5/5/4/4/4) ensures complete forearm and brachialis reinforcement for underwater catch mechanics.
The Recovery & Periodization Picture
- Sleep Quality Context: An Apple Sleep Score of 94 and Fitbit at 80 shows you had the neurological baseline to handle 85–100% loads safely. The Oura score of 70 (6h 44m) flags that deep systemic recovery was decent, but you likely felt the cumulative strain of the training week.
- Costume Loading Bar: 🟩🟩🟩⬜⬜ is accurate—dense, dry muscle without metabolic depletion.
Micro-Adjustments for the Week Ahead
- Watch the Bicep Tendons Before Monday’s Swim: Heavy underhand rows paired with arm-blaster curls and cable hammers tax the distal bicep and brachioradialis tendons heavily. When you hit the pool with the team tomorrow, prioritize a generous warm-up for the catch phase to prevent early forearm pump.
- Transition Countdown: You have about one week left in this max-strength phase before shifting to the Endurance (60–80%) block on 10/6. Keep the intensity razor-sharp for these final heavy days, but avoid taking any set past technical failure to ensure you peak smoothly into the taper starting 10/12.
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