Starting after 1 week deload.
Context: Block 3 worked better than expected. It was planned as a lighter summer recovery mesocycle, but almost everything moved: squat returned to 70 kg 3x6, incline bench reached 75 kg 3x5, dips reached BW 3x8, leg press maxed the stack, hip thrust reached 110 kg easily, and core work finally started to feel like real strength work.
The main lesson was not “push harder.” The main lesson was stress distribution.
The front delt / pec-delt junction still talks when pressing exposure accumulates. It did that in earlier blocks and started whispering again here. This block accepts that signal instead of arguing with it.
Running also changed. The post-spiroergometry rebuild is no longer pure low-HR base only. The new running block is Stamina / Threshold Foundation: base stays controlled, and one weekly quality session builds the bridge between easy running and later 5K-specific work.
This is not a 5K specialization block. It is a foundation block.
Block logic
Strength
Strength and running now use different rhythms.
- Strength: 6-week build + Week 7 deload.
- Running: 3-week build + Week 4 deload.
The Week 4 deload belongs to running, not the gym. Strength only backs off early if recovery markers force it.
Key decisions:
- Flat bench returns as the only heavy pressing pattern.
- Dips stay, but bodyweight only and only while the junction stays quiet.
- No shoulder pressing this block: no DB OHP, no machine shoulder press, no behind-the-neck press.
- No DB incline press this block. Pressing stays consolidated in Session A.
- Shoulders are trained through wall handstand holds, lateral raises, and rear delt work.
- Pull-ups return only as dynamic singles/doubles, not volume work.
- Lat pulldown moves to Session B for controlled vertical pulling volume.
- Session A is the heavier leg day, but Bulgarian split squat becomes a stability/accessory movement, not a third max-effort lift.
- Hip thrust stays because it is productive and spine-friendly.
- Core stays prominent because it is finally creating a clear training effect.
Running
- 4 runs per week.
- 1 quality session per week.
- No regular 180+ HR work.
- Base is conservative: average around 140-142 bpm, not chasing 149.
- Every 4th week is a running deload.
Weekly schedule
| Day | Session | Goal |
|---|---|---|
| Mon | Off | Full rest |
| Tue | Quality run | Stamina / tempo / threshold-light |
| Wed | Strength A | Heavy legs + flat bench + triceps |
| Thu | Easy/Base run | Aerobic volume |
| Fri | Strength B | Posterior chain + back + shoulders without pressing |
| Sat | Long Base run | Aerobic chassis |
| Sun | Recovery run or off | Recovery / blood flow |
If Sunday recovery hurts Tuesday quality, Sunday becomes off or walking.
Strength Block 4 rules
- RIR 3 as default.
- RIR 2-3 only in Week 5-6 and only if recovery is good.
- No grinders.
- No ego tests.
- Strength does not deload in Week 4 by default.
- If front delt / junction pain increases 24-48h after Session A, reduce dips first, then bench volume.
- If L5/S1 talks, stop the movement or switch to the supported version.
- If legs feel flat despite good HRV, reduce leg press or Bulgarian first.
- Creatine is back, but creatine is not permission to PR every lift.
Session A - heavy legs + flat bench + triceps
- Smith / hack / belt squat
- Plate-loaded leg press
- Bulgarian split squat
- Flat bench press
- Dips BW
- Rope pushdown
- Leg curl + adductor/abductor
- Core: dead bug + hollow body + plank + wall sit
Smith / hack / belt squat
This replaces free back squat for one block. The goal is quad stimulus with a controlled path and less coordination demand. It is a new pattern, so the load is not compared directly to barbell squat.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 55 kg | 3x6-8 @RIR3-4 | Controlled groove. |
| W2 | 60 kg | 3x6-8 @RIR3 | |
| W3 | 65 kg | 3x6-8 @RIR3 | |
| W4 | 70 kg | 3x6-8 @RIR3 | No gym deload here. |
| W5 | 75 kg | 3x6-8 @RIR2-3 | Strong but clean. |
| W6 | 80 kg | 3x6-8 @RIR2-3 | Top week, no grinders. |
| W7 | 50 kg | 2x8 easy | Deload. |
Plate-loaded leg press
New machine, new setup. Use ROM and tendon feedback as the governor. Start from 4x25 kg = 100 kg plus sled.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 100 kg + sled | 2x8-10 @RIR3-4 | Easy start. |
| W2 | 110 kg + sled | 2x8-10 @RIR3 | |
| W3 | 120 kg + sled | 2x8-10 @RIR3 | |
| W4 | 130 kg + sled | 2x8-10 @RIR3 | Continue build. |
| W5 | 140 kg + sled | 2x8-10 @RIR2-3 | If tendon is quiet. |
| W6 | 150 kg + sled | 2x8-10 @RIR2-3 | 160 only if 150 is easy and tendon stays quiet. |
| W7 | 80-100 kg + sled | 2x8 easy | Deload. |
If tendon tension grows after the session, repeat the same load next week or reduce ROM slightly. Linear progression is useful only while tissue feedback stays clean.
Bulgarian split squat
This stays in Session A, but now it is a stability/accessory movement. The previous block ended around 2x18 kg x6, so this block deliberately backs off.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 2x8 kg | 2x8-10/leg @RIR4 | Stable, technical. |
| W2 | 2x8 kg | 2x8-10/leg @RIR4 | Repeat for control. |
| W3 | 2x10 kg | 2x8-10/leg @RIR3-4 | |
| W4 | 2x10 kg | 2x8-10/leg @RIR3-4 | |
| W5 | 2x12 kg | 2x8-10/leg @RIR3 | |
| W6 | 2x12 kg | 2x8-10/leg @RIR3 | Still not heavy. |
| W7 | 2x8 kg | 2x8/leg easy | Deload. |
The goal is stability, knee/hip control, and clean unilateral work. Not ambition.
Flat bench press
Flat bench returns. This is the only heavy pressing pattern of the week.
Grip: slightly narrower than the old wide grip, not close-grip.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 65 kg | 3x6 @RIR4 | Pattern return after deload. |
| W2 | 70 kg | 3x6 @RIR3 | |
| W3 | 75 kg | 3x6 @RIR3 | |
| W4 | 80 kg | 3x5 @RIR2-3 | Return to known territory. |
| W5 | 80 kg | 3x5-6 @RIR2-3 | Own the weight. |
| W6 | 82.5-85 kg | 3x5 @RIR2-3 | 85 only if W5 was clean and quiet. |
| W7 | 50-60 kg | 2x8 easy | Deload. |
Minimum success: 80 kg becomes stable again without escalating front delt / junction pain.
Very good outcome: 82.5-85 kg x5 in Week 6 without a price.
If front delt / junction pain grows after bench, reduce dips first. If it still grows, reduce bench volume.
Dips BW
Dips stay because they build triceps and pressing confidence, but they are not allowed to become the block killer.
| Week | Work | Notes |
|---|---|---|
| W1 | 2x6 | Controlled ROM. |
| W2 | 2x6 | Repeat. |
| W3 | 2x7 | |
| W4 | 2x7 | No added weight. |
| W5 | 2x8 | |
| W6 | 2x8, optional 3rd set only if silent | No ego. |
| W7 | Skip | Deload. |
No aggressive bottom stretch. If the junction talks, dips are out.
Rope pushdown
Low-cost triceps work.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 30 kg | 2-3x10 @RIR3 | |
| W2 | 30 kg | 2-3x10 @RIR3 | |
| W3 | 30-35 kg | 2-3x10 @RIR2-3 | Move only if clean. |
| W4 | 35 kg | 2-3x10 @RIR2-3 | |
| W5 | 35 kg | 2-3x10 @RIR2-3 | |
| W6 | 35 kg or +1 step | 2-3x10 @RIR2-3 | Only if elbows are quiet. |
| W7 | 25 kg | 2x10 easy | Deload. |
Full extension, 1 second squeeze at lockout, no body swing.
Leg curl + adductor/abductor
Prehab and tissue capacity.
- Leg curl: 2x10 @RIR3
- Adductor: 2x10 @RIR3
- Abductor: 2x10 @RIR3
Do not chase machine maxes here.
Core A
- Dead bug: 2x10/side
- Hollow body: 3x30-45s
- Plank: 2x90s, build toward 2 min
- Wall sit: 20 kg plate, 2x90s, build toward 2 min
Session B - posterior chain + back + shoulders without pressing
- Box jumps
- Hip thrust
- Hamstring curl
- Dynamic pull-ups
- One-arm DB row
- Lat pulldown
- Wall handstand hold
- DB lateral raise
- Rear delt fly / reverse pec deck
- One-arm DB overhead triceps extension
- Biceps
- Core: McGill curl-up + side plank + Pallof press + ab wheel
Box jumps
Power primer, not conditioning.
- 4-5x3
- Full rest
- Every rep fast and clean
- Moderate height
- Quiet landing
- Skip if legs are heavy
No sets of 8. If jump quality drops, stop.
Hip thrust
This is the main heavy lift in Session B. It stays because it is productive and well tolerated.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 100 kg | 3x8 @RIR3-4 | Strong restart. |
| W2 | 110 kg | 3x8 @RIR3 | |
| W3 | 120 kg | 3x6-8 @RIR3 | |
| W4 | 130 kg | 3x6-8 @RIR3 | Continue build. |
| W5 | 130 kg | 3x6-8 @RIR2-3 | Own the load. |
| W6 | 140 kg | 3x6-8 @RIR2-3 | Only if 130 has no cost. |
| W7 | 80 kg | 2x8 easy | Deload. |
No lumbar extension at the top. If 130 creates next-day cost, Week 6 stays 130.
Hamstring curl
Continue progressing by machine stack position.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 5 plates from the end | 3x10 @RIR3 | |
| W2 | 4 plates from the end | 3x10 @RIR3 | |
| W3 | 3 plates from the end | 3x10 @RIR3 | Previous strong territory. |
| W4 | 3 plates from the end | 3x10 @RIR3 | Repeat and own. |
| W5 | 3 or 2 plates from the end | 3x10 @RIR2-3 | Only if hamstrings are fresh. |
| W6 | 3 or 2 plates from the end | 3x10 @RIR2-3 | No ego if running feels it. |
| W7 | 6 plates from the end | 2x10 easy | Deload. |
Controlled eccentric, no stack ego.
Dynamic pull-ups
Pull-ups return as neural practice, not fatigue work.
- 6x1 or 5x2
- Full rest
- Every rep explosive
- Stop before speed drops
- No volume sets
The goal is to keep the skill and power without recreating the recovery problem from 2x weekly volume pull-ups.
One-arm DB row
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 26 kg | 3x8-10/side | Clean start. |
| W2 | 28 kg | 3x8-10/side | |
| W3 | 30 kg | 3x8-10/side | |
| W4 | 32 kg | 3x8-10/side | |
| W5 | 34 kg | 3x8-10/side | |
| W6 | 36 kg | 3x8-10/side | 38-40 belongs to the next block unless 36 is perfect. |
| W7 | 22-24 kg | 2x8 easy | Deload. |
1 second pause at the top. No torso rotation. If L5/S1 talks, switch back to chest-supported row.
Lat pulldown
Controlled vertical pulling volume.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 1 big plate | 2x8-10 @RIR3 | Clean reps. |
| W2 | 1 big plate | 2x8-10 @RIR3 | Repeat. |
| W3 | 2 big plates | 2x8-10 @RIR3 | |
| W4 | 2 big plates | 2x8-10 @RIR3 | Own it. |
| W5 | 3 big plates | 2x8-10 @RIR2-3 | No cheating. |
| W6 | 3 big plates | 2x8-10 @RIR2-3 | No jerking. |
| W7 | 1 big plate | 2x8 easy | Deload. |
Full stretch, controlled scapula, no body English. If dynamic pull-ups felt heavy, keep pulldown lighter.
Wall handstand hold
This replaces shoulder pressing for the block.
- 3-5x20-40s
- Active shoulders
- Push tall through the floor
- No handstand push-ups
- Stop far from failure
This is shoulder exposure without the movement pattern that irritates the front delt.
DB lateral raise
Main lateral delt builder.
- 3x12-15
- Light, controlled
- Slight bend in the elbow
- Raise to the side and slightly forward
- No front raises
- No swinging
Find the right load in Week 1. The target is clean lateral delt tension, not load display.
Rear delt fly / reverse pec deck
Rear delt and shoulder balance.
- 2-3x12-15
- Slow reps
- No ego load
- Feel rear delt, not traps
This pairs with lateral raises to build shoulder structure without adding more front-delt pressing.
One-arm DB overhead triceps extension
Second triceps exposure of the week.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 12 kg | 3x8-10/arm | Clean reps. |
| W2 | 12 kg | 3x8-10/arm | |
| W3 | 12 kg | 3x8-10/arm | Own it. |
| W4 | 14 kg | 3x8-10/arm | Only if elbows are quiet. |
| W5 | 14 kg | 3x8-10/arm | |
| W6 | 14 kg | 3x8-10/arm | No elbow swing. |
| W7 | 10-12 kg | 2x10 easy | Deload. |
Biceps
Biceps rebuilds slowly. The forearms and grip are strong, but elbows still decide the pace.
| Week | Load | Work | Notes |
|---|---|---|---|
| W1 | 14 kg | 2-3x8-10 | Slow eccentric. |
| W2 | 16 kg | 2-3x8-10 | |
| W3 | 18 kg | 2-3x8-10 | Clean reps only. |
| W4 | 18 kg | 2-3x8-10 | Repeat. |
| W5 | 18 kg or 20 kg top set | 2-3x8-10 | 20 only if elbows are silent. |
| W6 | 20 kg if clean | 2-3x8-10 | No swinging. |
| W7 | 12-14 kg | 2x10 easy | Deload. |
Rotate hammer curl and supinated curl. No jump to 20 kg if the elbow starts talking.
Core B
- McGill curl-up: 3x10s hold
- Side plank: 2x45-60s/side
- Pallof press: 2-3x10/side
- Ab wheel from knees: 2-3x6-8
Ab wheel is not to failure. If L5/S1 talks, shorten ROM or remove it.
Running: Stamina / Threshold Foundation
Goal: build general running form before 5K-specific work.
This block is not VO2max work. It is not a 5K sharpening block. It is the missing bridge between easy base and later hard running.
Working HR zones
Formal lab Zone 2 moved to 140-149 bpm, but this block stays conservative.
| Type | HR |
|---|---|
| Recovery | 130-138 |
| Base / Easy | 140-142 average |
| Base temporary cap | 145 max |
| Steady | 150-158 |
| Tempo continuous | 160-166, cap 168 |
| Cruise / Threshold-light | 167-172, cap 174 |
| Regular 178-183+ | Banned for now |
In heat, pace is ignored. HR and RPE decide.
Weekly running structure
| Day | Run | Goal |
|---|---|---|
| Tue | Quality | Tempo / cruise / threshold-light |
| Thu | 60 min Easy/Base | Aerobic volume |
| Sat | 1:25 Long Base | Aerobic chassis |
| Sun | 50 min Recovery or off | Recovery / blood flow |
Week 1 - Tempo continuous
Tuesday
- 12-15 min easy
- 20 min Tempo Continuous
- 10 min easy
HR:
- Working range: 160-166
- Cap: 168
- No pace chasing
This is McMillan-style upper stamina, not threshold hero work.
Thursday
- 60 min Easy/Base
- HR average 140-142
- Temporary cap 145
Saturday
- 1:25 Long Base
- HR average 140-142
- Temporary cap 145
Sunday
- 50 min Recovery
- HR 130-138
Week 2 - Cruise intervals
Tuesday
- 12-15 min easy
- 5 x 4 min Cruise Intervals
- 90s easy jog between reps
- 10 min easy
HR:
- Reps: 167-172
- Cap: 174
- Zero 180+
Thursday
- 60 min Easy/Base
- HR average 140-142
Saturday
- 1:25 Long Base
- HR average 140-142
Sunday
- 50 min Recovery
- HR 130-138
Week 3 - Tempo / threshold intervals
Tuesday
- 12-15 min easy
- 3 x 8 min
- 2-3 min easy jog between reps
- 10 min easy
HR:
- Working range: 166-171
- Cap: 172
- Not harder than Week 2
Progression is longer work duration, not higher HR.
Thursday
- 60 min Easy/Base
- HR average 140-142
Saturday
- 1:25 Long Base
- HR average 140-142
Sunday
- 50 min Recovery
- HR 130-138
Week 4 - Running deload + steady
Running volume and load down around 30%. Strength does not automatically deload here.
Tuesday
- 10-12 min easy
- 20-25 min Steady
- 8-10 min easy
HR:
- 150-158
- No Zone 4
- No threshold
- No ambition
Thursday
- 40-45 min Easy/Base
- HR 138-142
Saturday
- 55-65 min shorter Long/Base
- HR 138-142
Sunday
- Off or walk
Garmin workout names
- STAM W1 - Tempo 20min
- STAM W2 - Cruise 5x4min
- STAM W3 - Threshold 3x8min
- STAM W4 - Steady Deload
- BASE - Low Z2 60min
- LONG - Low Z2 85min
- REC - Easy Z1 50min
Monitoring
Track the same markers as previous blocks:
- RHR 7-day average
- HRV 7-day average
- Sleep
- Mood
- Leg freshness
- L5/S1 status
- Front delt / junction status
- Elbow status
Red flags
- Front delt/junction pain increases after Session A and does not settle in 48h
- Sunday recovery makes Tuesday quality worse
- Easy pace collapses at the same HR for several runs
- Legs feel dead despite good HRV
- L5/S1 talks during rows, leg press, or ab wheel
First cuts if recovery breaks
- Remove Sunday recovery run or turn it into a walk.
- Reduce leg press or Bulgarian volume.
- Remove dips before reducing flat bench.
- Reduce dynamic pull-ups before reducing pulldown.
- Shorten long run by 10-15 min.
What success looks like
Strength success:
- Flat bench returns without escalating junction pain.
- Dips stay clean and bodyweight-only.
- Legs stay strong without killing running freshness.
- Smith squat gives quad work without L5/S1 cost.
- Hip thrust progresses without lumbar cost.
- Shoulders get trained without shoulder pressing.
- Pull-ups stay explosive instead of becoming another fatigue sink.
Running success:
- Base runs average 140-142 without drifting.
- Tempo and cruise work stays controlled.
- 180+ HR stays out of the block.
- Same HR gradually buys more pace.
- Running deload arrives before the body has to force one.
The point of this block is simple: one real pressing day, one heavy leg day, one controlled running quality day, and enough recovery to keep all three moving.