I’m starting a new 8-week block on Feb 1, 2026.
Context: I just had a “deload week” forced by skiing (28h on slopes, ~240 km). It was not hardcore racing, but it’s still eccentric quad/glute work and it counts as real stress. Running is being rebuilt to ~30 km/week (4 easy runs), winter conditions included.
It’s a mobile-friendly execution plan with exact loads and non-negotiable rules so I don’t “accidentally” drift into heroic stupidity.
Why this block
- I want strength training back as a stable habit.
- I’m rebuilding without frying the CNS or poking L5/S1.
- Running stays easy. The goal is consistency and durability, not ego metrics.
Rules (no exceptions)
- Intensity is controlled by RIR (reps in reserve).
- RIR 3 = could do 3 more clean reps.
- RIR 2 is allowed only in Week 7 (peak), and still no grinders.
- If form breaks or speed dies: load is too high. Reduce next session.
- If back pain exceeds 2/10 during squat/hinge: stop that lift and switch to safer variant / machine.
- Running stays at ~30 km/week for Weeks 1–4. No mileage increase during the early strength ramp.
Weekly schedule
- 2× strength sessions / week (A/B), at least 48h apart.
- 4× easy runs / week, keep HR mostly 135–145 (winter conditions = accept a bit higher if needed).
The 8-Week Strength Block (Feb 1 Start)
Session A (Lower + Bench)
- Back Squat (high-bar)
- Leg Press (45°)
- Bench Press
- Lat Pulldown
- Dead Bug + Plank
- Optional: Wall Sit (only if legs feel fresh)
Session A — exact loads by week
| Week | Back Squat | Leg Press | Bench Press | Lat Pulldown |
|---|---|---|---|---|
| W1 | 45 kg 3×8 @RIR3–4 | 105 kg 3×8 @RIR3–4 | 70 kg 3×6 @RIR3 | top-minus-1-step 3×8 @RIR2–3 |
| W2 | 47.5 kg 3×8 @RIR3–4 | 110 kg 3×8 @RIR3–4 | 70 kg 3×7 @RIR3 | same load, aim 3×9 |
| W3 | 50 kg 3×8 @RIR3 | 115 kg 3×8 @RIR3 | 70 kg 3×8 @RIR2–3 | same load, aim 3×10 |
| W4 | 50 kg 3×9 @RIR3 (or hold 3×8 if back complains) | 120 kg 3×8 @RIR3 | 72.5 kg 3×6 @RIR3 | +1 step only if 3×10 was clean |
| W5 | 52.5 kg 3×8 @RIR3 (only if W4 was perfect) | 125 kg 3×8 @RIR3 | 72.5 kg 3×7 @RIR3 | 3×8–9 @RIR2–3 |
| W6 | 52.5 kg 3×8–9 @RIR3 (or hold) | 130 kg 3×8 @RIR3 | 72.5 kg 3×8 @RIR2–3 | 3×9–10 @RIR2–3 |
| W7 (peak) | 55 kg 3×6–8 @RIR2–3 (no grind) | 135 kg 3×8 @RIR2–3 | 75 kg 3×6–7 @RIR2–3 | heaviest clean week |
| W8 (deload) | -20% load, 2×8 @RIR5 | -20% load, 2×8 @RIR5 | -20% load, 2×6–8 @RIR5 | -1 step, 2×8 easy |
Squat technique note (core focus):
- If bracing feels weak: use tempo squats (3s down) for that week and do not increase load.
Session B (Lower + Pull + Press + Arms)
- Bulgarian Split Squat
- Hip Thrust
- Seated Row
- DB Overhead Press
- Arms (rotate weekly)
- Side Plank + Pallof Press
Session B — exact loads by week
| Week | Bulgarian Split Squat | Hip Thrust | Seated Row | DB OHP |
|---|---|---|---|---|
| W1 | DB 2×10 kg, 3×8/leg @RIR3–4 (or BW if unstable) | 60 kg 3×8 @RIR3 | top-minus-1-step 3×8 @RIR2–3 | 16 kg 3×8 @RIR3 |
| W2 | +1–2 kg/DB if stable | 60 kg 3×9 @RIR3 | same load, aim 3×9 | 16 kg 3×9 @RIR3 |
| W3 | small bump again | 60 kg 3×10 @RIR2–3 | same load, aim 3×10 | 16 kg 3×10 @RIR2–3 |
| W4 | hold or bump | 65 kg 3×8 @RIR3 | +1 step only if 3×10 was clean | 18 kg 3×8 @RIR3 |
| W5 | bump if knees/back ok | 65 kg 3×9 @RIR3 | 3×8–9 @RIR2–3 | 18 kg 3×9 @RIR3 |
| W6 | hold | 65 kg 3×10 @RIR2–3 | 3×9–10 @RIR2–3 | 18 kg 3×10 @RIR2–3 |
| W7 (peak) | best clean week, still no grind | 70 kg 3×8 @RIR2–3 | heaviest clean week | 20 kg 3×6–8 @RIR2–3 (only if shoulders feel perfect) |
| W8 (deload) | -20%, 2×8 easy | -20%, 2×8 easy | -1 step, 2×8 easy | -20%, 2×8 easy |
DB Press (assistance only)
DB press stays as technique/control + extra stimulus, not a main lift.
- Put it in Session B after DB OHP (or swap order if shoulders prefer it).
- 2×8 only, @RIR4, slow + controlled.
DB press targets
- W1: 22–24 kg 2×8
- W2: 24 kg 2×8
- W3: 26 kg 2×8
- W4: 26 kg 2×8
- W5: 28 kg 2×8 (only if clean and shoulders 0/10)
- W6–W7: hold or test 30 kg 2×8 only if it stays controlled
- W8: deload
Hinge work (back-safe RDL replacement)
Bilateral RDL stays out. It already caused a back “postrzał”.
Single-leg RDL
- Start: 2×8/leg @ 8 kg DB (current)
- Progression over the block: 8 → 10 → 12 kg (only if back stays 0–1/10)
If balance annoys me: use a kickstand RDL (rear toe lightly on floor).
Arms: Hammer vs Supinated Curl (exact plan)
I’m not doing heavy hammer curls twice a week. That’s how elbows get stupid.
Rotation
- Odd weeks: Hammer Curl
- Even weeks: Supinated DB Curl (harder, usually lighter load)
Hammer Curl
- W1: 16 kg 3×8 @RIR3
- W3: 18 kg 3×8 (only if form stays strict)
- W5+: 20 kg allowed only if strict (no swinging)
Supinated DB Curl
- W2: 14 kg 3×8–10 @RIR3
- W4: 16 kg 3×8 @RIR3
- W6–W7: 16–18 kg depending on control
Optional swap: supinated DB curl → EZ-bar curl 3×8 @RIR3.
“When ready” checkpoints (to avoid self-sabotage)
By Week 3, if recovery is fine, I’m “when ready” for:
- Squat: 50 kg 3×8
- Bench: 70 kg 3×8
- Leg press: 115 kg 3×8
No hero moves needed. That’s simply returning to controlled, repeatable work.
Monitoring (simple and useful)
I track trends, not single-day noise:
- RHR 7-day average
- HRV 7-day average
- Subjective: sleep continuity, mood, back pain, soreness >48h
If markers drift badly: cut next session to 2 sets on squat + bench and keep everything @RIR4–5.
Running note (current)
I’m holding ~30 km/week: 7, 7, 7, 9 km (easy), winter conditions.
Goal is to keep it boring and sustainable while this strength block runs.
That’s the plan. The point is not to “surprise the body”. The point is to remove ambiguity so I can execute.