🧪 The Experiment – Post-Season Rebuild

Context:
From mid-July to late October 2025 I ran a hard 5K block (Garmin Coach Amy), finished the season healthy and with a PR, but with clear signs that the system was running on credit:

• great race result, HR down to 39 bpm at peak, HRV up to ~140,
• but also: long-term low libido, suppressed DHEA-S, chronic stress, very high cognitive load (work + Berkeley),
• classic picture of “performance OK, but HPA axis overcooked”.

So instead of rolling straight into another “hero” cycle, I’m running a deliberate rebuild block:

4 weeks of 2× full-body gym + 3× Z2 runs,
low CNS stress, high movement quality, and strict HR/HRV monitoring.

This post replaces the old “Amy’s 5K + Calisthenics Base” lab and documents the Rebuild Phase I’m using as a bridge into the next training year.

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Section 1: Principles & Assumptions

Training priorities

• Health of the system first: HPA axis, sleep, libido, HR/HRV stability.
• Strength as support, not as a new stress sport.
• Running = easy base only (Z2), no tempos, no intervals.
• Cognitive load is real – work + study count as stress.

Strength block rules

• 2× full-body sessions per week (A/B split).
• Main compounds (front squat, RDL, bench, OHP, pulldown/row):
  • 2 sets × 6–8 reps
  • RIR 3–4 (RPE ~6–7) → you feel the set, but could do 3–4 clean reps more.
• Accessories (curls, glute band work, wall sit, core):
  • 2 sets × 10–12 reps or 30–60 s
  • RIR 4–5 (RPE ~5–6).

Goal: rebuild strength & patterns with minimal CNS taxation, not chase PRs.

Running block rules

• 3× Z2 runs per week.
• HR cap: ≤130 bpm (slightly flexible if terrain forces small spikes).
• No intensity: no thresholds, no VO₂max, no strides for now.
• Duration:
  • Minimum 30 minutes (Daniels’ “true easy run” threshold),
  • Weekly volume held for 3–4 weeks before any increase (Daniels’ “no 10% per week creep”).

Monitoring & autoregulation

Use HR, HRV, and subjective feeling as guardrails:

• If:

  • HR stays ~41–42 bpm,
  • HRV ≥110 and stable or slowly rising,
  • sleep solid, no brain fog, no anxiety spikes,

  → it’s OK to progress weights slightly or extend runs according to plan.

• If:

  • HR jumps +3–4 bpm and stays there,
  • HRV drops into 90–100 and doesn’t bounce back,
  • sleep worsens, mental fatigue returns,

  → freeze progression (or even step back a week) in both gym and running.

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Section 2: Weekly Structure

Typical week during the rebuild block:

• Mon – Strength A (full body)
• Tue – Z2 run (30–40 min, HR ≤130)
• Wed – Mobility / GoWOD, walking, no strength
• Thu – Strength B (full body)
• Fri – Z2 run
• Sat – OFF / mobility / light walk
• Sun – Z2 run

Daily mobility:
GoWOD / stretching 10–20 min – treated as a core part of recovery, not an optional extra.

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Section 3: 4-Week Gym Rebuild Block

All weeks follow the same A/B structure. Loads are examples based on my current status; progression is “first reps, then kilos”.

Week 1 – Restart (gentle entry)

Session A – Full Body A

• Banded Glute Bridge – 2×15
  Glute activation, warm-up.
• Front Squat (DB front hold / barbell front) – 2×6–8 @ ~20 kg
  RIR 3–4, focus on posture and depth.
• Hip Thrust – 2×8–10 @ ~40 kg
  Controlled tempo, full lockout, feel the glutes.
• Bench Press (flat) – 2×6–8, light start, RIR 3–4
  Groove the pattern, no grinding reps.
• Lat Pulldown – 2×6–8
  Full range, no kipping, scapula control.
• Hammer Curls – 2×10–12 @ ~8 kg
  RIR 4–5, elbow health and pulling support.
• Dead Bug – 2×10
  Core stability without lumbar movement.
• Plank – 2×30 s
• Wall Sit – 2×40 s

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Session B – Full Body B

• Banded Monster Walk – 2×15
  Glute med activation.
• Bulgarian Split Squat – 2×8/leg @ BW–2×5 kg
  Control + balance > load.
• RDL / Deadlift to Knees – 2×6–8 @ ~40 kg
  Hip hinge pattern, RIR 3–4.
• DB Overhead Press – 2×6–8 @ ~2×10 kg
  Shoulder-friendly, no grinding.
• Seated / Cable Row – 2×8–10
  Row to the hip, scapula back & down.
• Hammer Curls – 2×10–12 @ ~8 kg
• Side Plank – 2×20–30 s / side
• Glute Bridge (BW) – 2×12

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Week 2 – Small step forward

Session A

• Banded Glute Bridge – 2×15
• Front Squat – 2×6–8 @ ~22.5 kg
• Hip Thrust – 2×8–10 @ ~45 kg
• Bench Press – 3×6–8 (add 1 set), same or slightly higher load, RIR 3–4
• Lat Pulldown – 2×6–8, slightly heavier than Week 1
• Hammer Curls – 2×10–12 @ 8–9 kg
• Dead Bug – 2×10–12
• Plank – 2×35–40 s
• Wall Sit – 2×45 s

Session B

• Banded Monster Walk – 2×15
• Bulgarian Split Squat – 2×8/leg @ 2×5–7.5 kg
• RDL – 2×6–8 @ ~45 kg
• DB Overhead Press – 2×6–8 @ ~2×12 kg
• Seated Row – 2×8–10, small load increase
• Hammer Curls – 2×10–12 @ 8–9 kg
• Side Plank – 2×25–30 s / side
• Glute Bridge – 2×12–15

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Week 3 – Controlled progression

Session A

• Banded Glute Bridge – 2×15
• Front Squat – 2×6–8 @ ~25 kg
• Hip Thrust – 2×8–10 @ ~50 kg
• Bench Press – 3×6–8, small load bump if RIR 3–4 is maintained
• Lat Pulldown – 2×6–8, another small progression
• Hammer Curls – 2×10–12 @ ~9 kg
• Dead Bug – 2×12
• Plank – 2×40 s
• Wall Sit – 2×50–60 s

Session B

• Banded Monster Walk – 2×15
• Bulgarian Split Squat – 2×8/leg @ 2×7.5–10 kg
• RDL – 2×6–8 @ ~50 kg
• DB Overhead Press – 2×6–8 @ ~2×14 kg
• Seated Row – 2×8–10, another one-step progression
• Hammer Curls – 2×10–12 @ ~9 kg
• Side Plank – 2×30 s / side
• Glute Bridge – 2×15

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Week 4 – Consolidation / micro-push (only if markers are OK)

Session A

• Banded Glute Bridge – 2×15
• Front Squat – 2×6–8 @ ~25–27.5 kg (only if RIR 3–4 still easy)
• Hip Thrust – 2×8–10 @ ~50–55 kg
• Bench Press – 3×6–8 @ same or +2.5 kg, if still smooth
• Lat Pulldown – 2×6–8, same as Week 3 or one small bump
• Hammer Curls – 2×10–12 @ ~9–10 kg
• Dead Bug – 2×12
• Plank – 2×40–45 s
• Wall Sit – 2×60 s

Session B

• Banded Monster Walk – 2×15
• Bulgarian Split Squat – 2×8/leg @ 2×10 kg (only if no knee/back complaints)
• RDL – 2×6–8 @ ~50–55 kg
• DB Overhead Press – 2×6–8 @ ~2×16 kg (only if shoulders are 0/10 pain)
• Seated Row – 2×8–10, same or a tiny step up
• Hammer Curls – 2×10–12 @ ~9–10 kg
• Side Plank – 2×30–35 s / side
• Glute Bridge – 2×15

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Section 4: Running – Base Rebuild

During this block I’m also rebuilding my easy mileage after the 5K season.

Starting point

• Coming into the block:
  • 3× ~5 km per week → ~34 min per run, ~100–105 min total.
• Runs feel easy at ~135 bpm, but VO₂max dropped slightly and HRV is still re-normalising after the season and deload.

Daniels, but adapted

Jack Daniels recommends:

• easy runs 30–150 minutes (long run at the high end),
• and holding weekly volume for 3–4 weeks before increasing, rather than adding 10% every week.

I’m applying the spirit of that rule, not the literal “+50% after 4 weeks” from his 10 → 15 miles example.
Given my context (age, HPA history, cognitive load, new strength block), a +25–30% jump in weekly minutes is already a solid stimulus.

Target weekly structure (Base Rebuild Block 1)

For the next 4 weeks:

• Run 1: 5 km (~34 min)
• Run 2: 6 km (~41 min)
• Run 3: 8 km (~55 min)

That’s:

• 19 km total,
• ~130 min of Z2 running per week (+25–30% vs previous ~100 min).

Rules:

• All runs stay in Z2 (HR ≤130).
• No intentional pace goals – effort and HR drive the run, not pace.
• Weekly volume stays at this level for at least 3–4 weeks.
• Only if HR/HRV and overall recovery are good, the next block can go to something like:
  • 6 + 6 + 8 km (~20 km) or
  • 5 + 7 + 8 km, still fully easy.

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Section 5: Exit Criteria & Next Steps

At the end of the 4-week Rebuild block I’ll review:

• Objective:

  • Resting HR: ideally around 41–42 bpm (peak was 39, but 41–42 is a healthy steady state).
  • HRV: ideally ≥110 and not trending down.
  • No chronic soreness, no joint pain.

• Subjective:

  • Sleep solid (falling asleep easily, few/no awakenings).
  • No brain fog, good mental focus.
  • Mood stable, no “wired but tired” feeling.
  • Legs feel “springy” again on Z2 runs.

If all of that checks out:

• Strength:

  • next block = keep A/B split, but allow 3×6–8 on the main lifts (front squat, bench, RDL, row/pulldown),
  • accessories stay 2×10–12.

• Running:

  • maintain or slightly extend weekly minutes (e.g. to ~140–150 min),
  • only then start thinking about re-introducing small doses of quality (strides / light tempos), never at the expense of recovery markers.

If markers degrade:

• freeze progression, cut back volume or intensity, and treat the current block as the training load until the system stabilises again.

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✅ This “Training Lab” version is no longer about “how much can I stack on top”, but about how to rebuild a high-functioning system after running it close to the edge – using strength, Z2 running and real-world stress (work, study) as one integrated picture rather than separate silos.