Starting after 1 week deload (March 15–21, 2026).
Context: Block 1 ran 6 of planned 8 weeks. Upper body hit MRV — bench last set RIR 0, chest/anterior delt “tearing” for 3 weeks, HRV dropped from ~120 → 96, sleep crashed. Lower body was still green. Lesson: upper and lower need separate progression timelines.
Running is now ~37 km/week (4 sessions), executing a 16-week Daniels-based periodization (Workout Base → Hills → Speed/R → Threshold → Intervals → 5K test). Full running plan below. Strength block must respect running stress — especially during R and I phases.
Key changes from Block 1
- 6 weeks + 1 deload (not 8). Upper body can’t handle 8 at this progression rate alongside running.
- Separate ramp-up: lower body returns to LGW in Week 2, upper body in Week 3.
- Pull-ups replace lat pulldown — more natural, better carryover, less CNS-frying than heavy machine pulls.
- Triceps isolation added — identified as bottleneck (big chest, zero arm growth, bench dominated by pecs).
- RDL out — hip thrust + hamstring curl cover posterior chain without L5/S1 risk.
- DB flat press out for Weeks 1–2 — pec/delt junction needs time to heal.
- Dips out — same junction stress as bench.
- Bulgarian restarts light — back to 2×8–10 kg for balance/proprioception rebuild, not load.
Rules (same as Block 1, plus new ones)
- RIR 3 minimum on all working sets. RIR 2 allowed only in Week 5–6.
- If chest/anterior delt “tearing” returns at any point: drop that lift immediately, do not push through.
- If back pain exceeds 2/10 during squat or hip thrust: reduce load or switch variant.
- No grinders. Ever.
- Accumulate volume at a weight (3×8 → 3×9 → 3×10) before adding load. Hypertrophy needs time under load, not new PRs every week.
Weekly schedule
- 2× strength sessions / week (A/B), at least 48h apart (Wednesday / Friday).
- 4× easy runs / week (Tuesday / Thursday / Saturday / Sunday).
Supplements (training days)
- Creatine: 5 g daily, every day, starting now.
- Leucine: 3–5 g, 15 min before strength session (mTOR activation).
- HBCD (Cluster Dextrin): 25 g sipping during strength session (prevent glycogen depletion → AMPK suppression).
- Collagen hydrolyzed: 15 g + vitamin C 200 mg, 30–60 min before training (tendon repair support).
- Casein: nightly (as per existing protocol).
Session A (Lower + Bench + Pull-ups)
- Back Squat (high-bar)
- Leg Press (45°)
- Bench Press
- Pull-ups
- Triceps Pushdown (cable/rope)
- Leg Curl (machine) + Adductor/Abductor (machine)
- Dead Bug + Plank
Session A — exact loads by week
LGW reference (Block 1 W6): Squat 60 kg, Leg Press 145 kg, Bench 75 kg.
Squat
| Week | Load | Notes |
|---|---|---|
| W1 | 50 kg 3×8 @RIR3–4 | LGW minus one step |
| W2 | 55 kg 3×8 @RIR3 | Close to LGW |
| W3 | 60 kg 3×8 @RIR3 | LGW reached |
| W4 | 60 kg 3×9 @RIR3 | Volume accumulation |
| W5 | 62.5 kg 3×8 @RIR2–3 | New territory — only if W4 clean |
| W6 | 62.5 kg 3×8–9 @RIR2–3 | Hold or push |
| W7 (deload) | 50 kg 2×8 @RIR5 |
Leg Press
| Week | Load | Notes |
|---|---|---|
| W1 | 125 kg 3×8 @RIR3–4 | |
| W2 | 135 kg 3×8 @RIR3 | |
| W3 | 145 kg 3×8 @RIR3 | LGW |
| W4 | 145 kg 3×9 @RIR3 | Volume accumulation |
| W5 | 150 kg 3×8 @RIR2–3 | |
| W6 | 150 kg 3×8–9 @RIR2–3 | |
| W7 (deload) | 120 kg 2×8 @RIR5 |
Bench Press
| Week | Load | Notes |
|---|---|---|
| W1 | 60 kg 3×8 @RIR4 | LGW minus two steps. If pec/delt junction hurts: stop. |
| W2 | 65 kg 3×8 @RIR3–4 | |
| W3 | 70 kg 3×6–8 @RIR3 | Approaching LGW — do NOT chase 75 yet |
| W4 | 70 kg 3×8 @RIR3 | Volume accumulation at 70 |
| W5 | 72.5 kg 3×6–8 @RIR2–3 | Only if zero pain |
| W6 | 75 kg 3×6 @RIR2–3 | LGW match — only if earned |
| W7 (deload) | 60 kg 2×8 @RIR5 |
Pull-ups (NEW — replaces lat pulldown)
| Week | Load | Notes |
|---|---|---|
| W1 | BW 3×4 @RIR3+ | Controlled, full ROM, let grip return |
| W2 | BW 3×5 | |
| W3 | BW 3×6 | |
| W4 | BW 3×7 | |
| W5 | BW 3×8 | If easy: slow tempo (3s down) instead of adding weight |
| W6 | BW 3×8 or test 3×6 tempo | |
| W7 (deload) | BW 2×4 easy |
Triceps Pushdown (NEW)
| Week | Load | Notes |
|---|---|---|
| W1 | Light, 3×10 @RIR4 | Find working weight |
| W2 | Same or +1 step, 3×10 | |
| W3 | 3×10–12 @RIR3 | |
| W4 | +1 step, 3×10 @RIR3 | |
| W5 | 3×10–12 @RIR2–3 | |
| W6 | Hold or push | |
| W7 (deload) | -2 steps, 2×10 easy |
Leg Curl + Adductor/Abductor (prehab)
- Leg curl: 2–3×10 @RIR3, progress by feel.
- Adductor/abductor: 2–3×10 @RIR3, light and controlled. Prehab, not ego.
Session B (Lower + Row + Press + Arms)
- Bulgarian Split Squat
- Hip Thrust
- Hamstring Curl (machine)
- Seated Row
- DB Overhead Press
- Arms (rotate weekly)
- DB Flat Press (from Week 3 only — if zero pain)
- Side Plank + Pallof Press
Session B — exact loads by week
LGW reference (Block 1 W6): Bulgarian 2×16 kg, Hip Thrust 80 kg, DB OHP 24 kg, DB Press 30 kg.
Bulgarian Split Squat (RESTART — balance focus)
| Week | Load | Notes |
|---|---|---|
| W1 | 2×8 kg 3×8/leg @RIR4 | Light restart. Focus: balance, ankle stability, no wobble. |
| W2 | 2×10 kg 3×8/leg @RIR3–4 | Only if W1 was stable |
| W3 | 2×12 kg 3×8/leg @RIR3 | |
| W4 | 2×14 kg 3×6–8/leg @RIR3 | |
| W5 | 2×14 kg 3×8/leg @RIR3 | Volume accumulation |
| W6 | 2×16 kg 3×6/leg @RIR2–3 | LGW match — only if balance is solid |
| W7 (deload) | 2×8 kg 2×8/leg easy |
Hip Thrust
| Week | Load | Notes |
|---|---|---|
| W1 | 65 kg 3×8 @RIR3–4 | |
| W2 | 70 kg 3×8 @RIR3 | |
| W3 | 75 kg 3×8 @RIR3 | |
| W4 | 80 kg 3×8 @RIR3 | LGW — expect it to feel easier now |
| W5 | 80 kg 3×9–10 @RIR2–3 | Volume accumulation |
| W6 | 85 kg 3×8 @RIR2–3 | New territory |
| W7 (deload) | 65 kg 2×8 easy |
Hamstring Curl (NEW — replaces RDL)
| Week | Load | Notes |
|---|---|---|
| W1 | Light, 3×10 @RIR3 | Find working weight, no ego |
| W2 | Same, 3×10 | |
| W3 | +1 step, 3×10 @RIR3 | |
| W4 | 3×10–12 @RIR3 | |
| W5 | +1 step, 3×10 @RIR2–3 | |
| W6 | Hold or push | |
| W7 (deload) | -2 steps, 2×10 easy |
Seated Row
| Week | Load | Notes |
|---|---|---|
| W1 | LGW minus 2 steps, 3×8 @RIR3–4 | |
| W2 | LGW minus 1 step, 3×8 @RIR3 | |
| W3 | LGW load, 3×8 @RIR3 | |
| W4 | 3×9 @RIR3 | Volume accumulation |
| W5 | 3×10 @RIR2–3 | |
| W6 | +1 step, 3×8 @RIR2–3 | |
| W7 (deload) | -2 steps, 2×8 easy |
DB Overhead Press
| Week | Load | Notes |
|---|---|---|
| W1 | 18 kg 3×8 @RIR4 | Conservative start |
| W2 | 18 kg 3×9 @RIR3 | |
| W3 | 20 kg 3×8 @RIR3 | Only if shoulders 0/10 pain |
| W4 | 20 kg 3×9 @RIR3 | |
| W5 | 22 kg 3×8 @RIR2–3 | |
| W6 | 24 kg 3×6–8 @RIR2–3 | LGW match |
| W7 (deload) | 16 kg 2×8 easy |
Arms (rotate weekly)
Odd weeks: Hammer Curl
| Week | Load | Notes |
|---|---|---|
| W1 | 14 kg 3×10 tempo 3-1-2 @RIR3 | Slow eccentric = tendon rehab |
| W3 | 16 kg 3×10 tempo 3-1-2 | Only if elbows 0/10 |
| W5 | 16 kg 3×10 or 18 kg 3×8 | Only if strict |
Even weeks: Supinated DB Curl or EZ-bar Curl
| Week | Load | Notes |
|---|---|---|
| W2 | 12 kg 3×10 tempo 3-1-2 @RIR3 | |
| W4 | 14 kg 3×10 @RIR3 | |
| W6 | 14–16 kg 3×8–10 |
DB Flat Press (from Week 3 only)
| Week | Load | Notes |
|---|---|---|
| W1–W2 | OUT | Pec/delt junction healing |
| W3 | 22 kg 2×8 @RIR4 | Test. If any “tearing” → out for the block. |
| W4 | 24 kg 2×8 @RIR4 | |
| W5 | 26 kg 2×8 @RIR3 | |
| W6 | 28 kg 2×8 @RIR3 | |
| W7 (deload) | skip |
Monitoring
Same as Block 1 — trends, not single-day noise:
- RHR 7-day average
- HRV 7-day average
- Subjective: sleep continuity, mood, back pain, soreness >48h, pec/delt junction status
New rule: If “tearing” sensation returns on ANY pressing movement — drop that lift to -20% or remove it. No negotiation.
If HRV drops >15% from baseline or sleep crashes for 2+ nights: emergency deload, same protocol as Block 1 exit.
Running: Cycle 1 — 16 weeks + Test (March → mid-July 2026)
Volume: ~36.4 km/week (stały) | 4 runs | Max 1 hard session (Q)/week | Easy HR <125 bpm
Based on Daniels/McMillan principles. Goal: build aerobic + neuromuscular base for future mile/1500m racing. Cycle ends with 5K time trial (or mile TT).
Timeline alignment (strength ↔ running)
Running: WB(1-3) HILLS(4-6) R(7-9) T(10-13) I(14-16) TEST(17)
Strength: DELOAD W1-W3 W4-W6 W7(DL)+? — —
▁ ▃▃▅ ▅▅▅ ▁ — —
Running: ▃▃▃ ▅▅▅ ▅▅▅ ▇▇▇▆ █████ █
Key interaction: Hills (W4-6) are neuromuscular → pair well with strength ramp-up. Speed/R (W7-9) is high CNS → strength must stay controlled, no hero moves. Threshold (W10+) → strength at minimum or paused.
Weekly structure
| Day | Role |
|---|---|
| Mon | OFF |
| Tue | Run (Q session or Easy) |
| Wed | Strength A |
| Thu | Run (Easy + Strides, or Q in R block) |
| Fri | Strength B |
| Sat | Run (Easy) |
| Sun | Long Run |
Block 1: WORKOUT BASE (Running W1–3)
Steady state + strides. SS = “comfortably hard,” green zone Garmin, conversation difficult but possible. SS ≠ Threshold!
| Wk | Q Session (Tue) | Day 2 (Thu) | Day 3 (Sat) | Long Run (Sun) | km |
|---|---|---|---|---|---|
| W1 | 8.6km z 4km SS w środku | 8.6km E + 8×10-15s ST | 8.6km E | 10.6km E | 36.4 |
| W2 | 8.6km z 5km SS w środku | 8.6km E + 10×10-15s ST | 8.6km E | 10.6km E | 36.4 |
| W3 | 8.6km z 2×3km SS (2-3 min E między) | 8.6km E + 10×10-15s ST | 8.6km E | 10.6km E | 36.4 |
W3 = strength deload week. Running continues normally.
Strength periodization: End of Block 1 heavy cycle → deload in W3.
Block 2: HILLS (Running W4–6)
Hill sprints — neuromuscular, not metabolic. Full recovery between reps. Jog downhill.
| Wk | Q Session (Tue) | Day 2 (Thu) | Day 3 (Sat) | Long Run (Sun) | km |
|---|---|---|---|---|---|
| W4 | 8.6km z 6-8× medium hill (10-12s) | 8.6km E + 8×10-15s ST | 8.6km E | 10.6km E | 36.4 |
| W5 | 8.6km z 8-10× long hill (15-20s) | 8.6km E + 8×10-15s ST | 8.6km E | 10.6km E | 36.4 |
| W6 | 8.6km z 10× medium hill (10-12s) | 8.6km E + 8×10-15s ST | 8.6km E | 10.6km E | 36.4 |
Cap 10 reps. ST max 8× in this block.
Strength periodization: Strength Block 2 W1-3 (ramp-up). Hills are low metabolic cost → good pairing with strength rebuild. Start creatine here (covers R block + into Threshold).
Block 3: SPEED / R (Running W7–9)
Repeats at full controlled power, full recovery. R session moves to THURSDAY (48h buffer from Wed strength to Fri strength).
| Wk | Day 1 (Tue) | Q Session (Thu) | Day 3 (Sat) | Long Run (Sun) | km |
|---|---|---|---|---|---|
| W7 | 8.6km E | 10-12×200m R pace, jog/walk 200m + 6×ST | 8.6km E | 10.6km E | 36.4 |
| W8 | 8.6km E | 8-10×300m R pace, jog 300m + 6×ST | 8.6km E | 10.6km E | 36.4 |
| W9 | 8.6km E | 8-10×400m R pace, jog 400m + 6×ST | 8.6km E | 10.6km E | 36.4 |
Strides reduced to 6× (Q already loads neuromuscular system). R = full power, clean mechanics. No combo with T!
Strength periodization: Strength Block 2 W4-6 (build/push). High CNS demand from both R work and strength — monitor HRV closely. If systemic fatigue appears: strength drops to maintenance first, running keeps priority.
Block 4: THRESHOLD (Running W10–13)
Cruise intervals → tempo. T = “comfortably hard, stable pace.” Deload in W13.
| Wk | Q Session (Tue) | Day 2 (Thu) | Day 3 (Sat) | Long Run (Sun) | km |
|---|---|---|---|---|---|
| W10 | CI: 4-5×1000m T pace, 200m jog | 8.6km E + 8×15s ST | 8.6km E | 10.6km E | 36.4 |
| W11 | Tempo Run: 20 min T pace (w ramach 8.6km) | 8.6km E + 8×15s ST | 8.6km E | 10.6km E | 36.4 |
| W12 | CI: 3×1600m T pace, 400m jog (sesja ~9-10km) | 8.6km E + 8×15s ST | 8.6km E | 10.6km E | 36.4 |
| W13 | 2×1 mile T pace, 2 min E między | 8.6km E + 6×10-15s ST | 7km E | 9km E | 32.6 |
W13 = DELOAD WEEK. Only formal running deload in cycle. Reduced volume.
Strength periodization: Strength Block 2 ends at W10 (W7 deload). W11-13: strength at maintenance — lighter loads, fewer sets, maintain not progress. Running takes priority.
Block 5: INTERVALS / I (Running W14–16)
VO2max. Sharpening phase. This is where form peaks.
| Wk | Q Session (Tue) | Day 2 (Thu) | Day 3 (Sat) | Long Run (Sun) | km |
|---|---|---|---|---|---|
| W14 | 4-5×800m I pace, 400m jog | 8.6km E + 6×10-15s ST | 8.6km E | 10.6km E | 36.4 |
| W15 | 3-4×1200m I pace, 600m jog | 8.6km E + 6×10-15s ST | 8.6km E | 10.6km FFLR (ostatnie 10-15 min na steady, NIE T!) | 36.4 |
| W16 | 4×800m I pace, 400m jog (SHARPENING) | 8.6km E + 6×10-15s ST | 7km E | 9km E | 33.2 |
W16 = mini-taper. 4×800, NOT 6×! Freshness > volume. Strides reduced to 6×.
Strength periodization: Minimum or pause. Light mobility work, bodyweight only. Do not compete with VO2max sharpening.
Week 17: TEST WEEK
| Tue | Thu | Sat | Sun | km |
|---|---|---|---|---|
| 7km E + 4×10-15s ST | 5km E | OFF | 5K TEST (or mile TT) | ~17 |
Week 18: RESET
4 runs, all easy, 10-20% shorter. 1× strides 6×10-15s. Zero quality work.
Running rules (żelazne)
- Max 1 hard session (Q) per week. Rest = pure easy.
- Easy HR <125 bpm. No exceptions.
- Strides: 10-15s at ~800m-to-mile effort. HR after stride <155. Not a sprint — smooth acceleration.
- In R and I blocks: strides reduced to 6× (Q already provides neuromuscular stimulus).
- SS ≠ T! Steady state = marathon-ish effort, green zone. Not threshold.
- If a week is missed: do NOT make it up. Drop back 1 week in quality and continue.
- Pace decisions on HR/HRV, not RPE. RPE lies.
Pace guide (to calibrate after first weeks)
- SS: HR ~140-145 bpm or “conversation difficult but possible”
- T: “comfortably hard, stable pace” — ~20-30s/km slower than 5K pace
- I: ~5K pace or slightly faster, 3-5 min intervals
- R: full controlled power, 200-400m, rest = 2-3× work time
That’s the full plan. Strength and running on parallel tracks, interacting at the edges. Slower on top, steady on the bottom, respect the signals.