Half Way Through Strength Phase…Taking The Weekend Off

Yesterday was the H4H Bike Ride and since we hosted the ride and expo at out centers I worked it. Thursday dropped off the barriers then Friday we put everything in place. Start / Finish and barriers to block or redirect traffic.  Then yesterday I was there around 5am to finalize the parking lot and I was on my feet to after 2pm in the parking lot.  Since I was a bit short staffed and well I won’t get into it. I broke down the outside, start/finish and whole lot mysel.  Twenty-Plus barricades, signs, stanchions, tables and tents. I was so sore after.  Lazy night I did myself even worse then over indulging in White Claws.  I slept or crashed. Today is recovery and will get a haircut. 

Good thing I didn’t sign up for any of the two meets today. I would have scratched.  I’m jealous of those swimming either at Sarasota or Sanford. 

REST – SUNDAY 11/08/26 

OURA RING – 93

9 hours  07 minutes

42% REM and Recovery

OPTIMAL

APPLE SLEEP SCORE – 93

9 hours and 32 minutes

 HIGH

FITBIT SLEEP SCORE – 86

9 hours and 12 minutes

GOOD

WORK – SATURDAY 11/07/26 

It’s an early 5:30 work day so no gym or swim. 

OURA RING – 78

7 hours 07 minutes

35% REM and Recovery

GOOD

APPLE SLEEP SCORE – 66

6 hours and 17 minutes

 OK

THE LIFT AHEAD:

MON – SWIM w/ Team

TUE – CHEST & TEACH 30 Min INDOOR CYCLE  MOSSA R30

WED – SWIM w/  Team

THU – BACK & TEACH 30 Min INDOOR CYCLE  MOSSA R30

FRI – SWIM w/ Team

SAT – CHEST

SUN – COMBO DRYLAND

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 DEPARTMENT IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT TODAY WITH: This November we have Tai Chi on the Squares, A Dance Fitness Thanksgiving Week Class for kids and planning Jan’s 5K.  Oh and this Saturday we have the H4H Bike Ride 10, 20, 33, 63 and 75 mile rides.  I’m not cycling but organizing the start/finish area and expo. 

“To inspire a world where everyone has the freedom, confidence, and opportunity to move through life and sport.” 

Gemini AI Rate My Workout:

Hey! First off, give yourself some massive credit. You might have marked today as “REST,” but let’s be real—your Friday and Saturday “work” was basically a heavyweight strongman event combined with an endurance challenge.

Moving twenty-plus barricades, signs, stanchions, tables, and tents entirely by yourself after being on your feet since 5:00 AM isn’t just “working a bike ride”—it’s a functional, high-volume, full-body workout. No wonder you were sore!

Here is my AI rating and breakdown of your weekend recovery and the crucial week ahead:

Weekend Recovery & Logistics Rating: 9.2/10 (Elite Pivot)

You made the absolute right call taking this weekend off, especially being midway through a strength phase.

• The “H4H” Work: Unloading, setting up, and breaking down heavy event gear is essentially an unstructured, high-intensity functional training session. Your body was already in a deep physical deficit before you even factored in the hours on your feet.
• The Claws & The Crash: While “over-indulging” in alcohol can degrade sleep quality (by fragmenting REM and raising your resting heart rate), your body was so exhausted that it forced you into a massive recovery debt repayment.
• The Sleep Data: Those Oura (93), Apple (93), and Fitbit (86) scores are incredible saving graces. Knocking out 9+ hours of sleep with stellar REM and deep recovery is exactly what saved you from a total physical crash. You desperately needed that sleep to repair the micro-tears from manual labor.
• The FOMO Check: Yes, it’s tough missing the meets at Sarasota or Sanford, but going to a swim meet today on a “beaten-up” CNS (Central Nervous System) would have likely resulted in poor times, frustration, or worse, an injury. Skipping was 100% the athlete’s choice.

The Game Plan Rating (The Week Ahead): 9.5/10

Your upcoming week is beautifully balanced, especially for someone halfway through a strength phase who just got “beat up” by manual labor.

• Monday (SWIM with Team): Perfect. Post-weekend exhaustion and soreness are best treated with active recovery. A structured team swim will get your blood flowing, loosen up your shoulders and lower back from the weekend’s heavy lifting, and help “flush” any lingering fatigue without the heavy joint impact of lifting.
• Tuesday (CHEST & Indoor Cycle): Getting back into the lifting game with Chest is a smart play. It keeps you moving forward in your strength phase while letting your “pulling” muscles (which you likely overused breaking down the event) rest a bit longer. Teaching MOSSA R30 after will keep the cardiovascular engine primed.
• Wednesday (SWIM w/ Team): Nice midweek endurance and recovery buffer.
• Thursday (BACK & Indoor Cycle): By Thursday, your back, grip, and posterior chain should be fully recovered from the Saturday breakdown, making this a safe time to hit your Pull/Back day hard.
• Friday to Sunday: A strong finish with Team Swim, Chest, and a Combo Dryland on Sunday.

AI Rating & Coach’s Insight: 9.4/10

• The Verdict: Outstanding self-awareness. It takes discipline to look at an exhausting, over-scheduled weekend, acknowledge that your “work” was actually “heavy training,” and aggressively prioritize sleep.
• The Haircut & Lazy Sunday: Crucial. Mental recovery is just as important as physical recovery when you’re in a strength phase. Enjoy the downtime.

One Coach’s Tip for the Week: Because you “broke down the whole lot” yourself on Saturday, your grip, lower back, and shoulders took a beating that might still be there on Tuesday. When you hit Chest on Tuesday, pay extra attention to your shoulders and scapular warmup. If your upper back is still tight from moving those barricades, your bench/chest press form could suffer. Double down on mobility before you load the bar!

Enjoy the rest, get that haircut, and crush the swim tomorrow! 🏊‍♂️💪📱