Training Philosophy
- All sets to 1 rep in reserve (1 RIR) — stop when you could do one more
- Supersets where marked to keep sessions tight
- Progression rule: if first set hits 12+ reps at 1 RIR, add 5 lbs next week
- Log reps as you go — no fixed rep targets, just weight and effort
Weekly Schedule
| Day | Type | Workout |
|---|---|---|
| Monday | Swim | 400-800m freestyle (scale to energy) |
| Tuesday | Strength A | See below |
| Wednesday | Bike | 45 min indoor trainer (85-95 RPM, HR <150) |
| Thursday | Run | 4 miles easy (HR <150) |
| Friday | Strength B | See below |
| Saturday | Brick | 30 min bike + 20 min run |
| Sunday | Active Recovery | 30 min light swim or walk + stretching |
Strength A (Tuesday)
Based on Feb 10 actuals with progression applied.
| Exercise | Weight | Notes |
|---|---|---|
| Incline bench press | 120 lbs | Up from 115. Hit 17/9/7 last week |
| Cable seated row | 145 lbs | Up from 140. Dominated at 140 (20/11/11) |
| Overhead press | 85 lbs | Hold weight. Aim for more consistency across sets (was 10/7/3) |
| Assisted chin-ups | 70 lbs assist | Down from 75 assist. Hit 4/3/2 last week |
| Dumbbell lying tricep extension | 20 lbs | No recent data — hold and log |
| Dumbbell incline curl | 20 lbs | No recent data — hold and log |
| Walking lunges | 25 lbs | Up from 20. Hit 12/10/7 last week |
| Lying hamstring curls | 130 lbs | Up from 125. Nearly hit 10/10/10 |
Supersets (suggested):
- A1: Incline bench / A2: Cable seated row
- B1: Overhead press / B2: Assisted chin-ups
- C1: Tricep extension / C2: Incline curl
- D1: Walking lunges / D2: Hamstring curls
Strength B (Friday)
Based on Feb 6 actuals (partial session) + Feb 15 (completed, no logged details). Progression conservative since data is limited.
| Exercise | Weight | Notes |
|---|---|---|
| Dumbbell bench press | 65 lbs | Up from 60. Hit 13/11/8 on Feb 6 |
| Dumbbell rows | 75 lbs | Up from 70. Hit 13/12/7 on Feb 6 |
| Cable tricep push downs | 140 lbs | Hold — no recent rep data |
| Cable bicep curl | 100 lbs | Hold — no recent rep data |
| Dumbbell overhead lateral raise | 12 lbs | Up from 10. Hit 14/10/8 on Feb 6 |
| Machine seated leg press | 330 lbs | Up from 320. No recent data but conservative bump |
| Lying hamstring curls | 130 lbs | Match Strength A progression |
Supersets (suggested):
- A1: DB bench press / A2: DB rows
- B1: Tricep push downs / B2: Bicep curls
- C1: Lateral raise / C2: (rest or core work)
- D1: Leg press / D2: Hamstring curls
Volume Progression Plan
| Week | Sets per exercise | Goal |
|---|---|---|
| W07 (this week) | 3 sets | Establish baseline at new weights |
| W08 | 3 sets | Push reps higher at same weight |
| W09 | 4 sets | Add volume |
| W10 | 4 sets | Push weight if reps are high |
| W11 | Deload | Drop to 2 sets, reduce weight 10% |
Cardio Targets
- Swim: 400-800m (based on energy)
- Bike: 45 minutes
- Run: 4 miles
- Brick: 30+20 min
Key Rules
- Log every set (weight x reps) — this is how we progress
- Wear the Garmin for every cardio session
- If gym is packed (Fridays), go earlier or swap to Saturday