Starting after 1 week deload (first week of May 2026).
Context: Block 2 ran full 6+1 weeks. All lifts hit new highs (bench 80×6, hip thrust 100, leg press ~180, DB press 34×8). Junction started talking again in W6 - same pattern as Block 1. Two blocks, two times junction at W5-6. That’s the upper body MRV timeline: 5-6 weeks of pressing progression = junction protest.
Spiroergometry test changed running fundamentally. VO2max ~67.5 ml/kg/min but LT1 at 138 bpm - three years of “easy” running in grey zone, zero aerobic base. Running is now full base rebuild under lab protocol.
This block is a recovery mesocycle. Not deload, not build - lighter intensity, technique focus, tendons catch up, new movement patterns. Summer pace.
Key changes from Block 2
- Incline bench 15-20° replaces flat bench - junction gets 6 weeks off from flat press pattern. Same muscles, different angle, lower absolute load, less stretch on pec-delt junction.
- Tempo squats (3s eccentric) - “feel the weight” not chase numbers. Starting from 40 kg. New stimulus without new load.
- Chest-supported DB row replaces seated row - zero spinal compression, no belt needed, unilateral work. Seated row was loading L5/S1 badly after 6 months.
- Chin-ups (underhand) added to Session B - biceps bodziec missing from entire program. Bicep hasn’t grown in 6 months.
- Dips BW optional - kill-switch rule: if junction feels anything, dips are out immediately.
- DB flat press OUT - full rest from horizontal flat pressing this block.
- No creatine - 12 weeks off. Expect 1-2 reps/2-3 kg apparent drop. Not real loss, just phosphocreatine reserve gone.
- Lighter progression - this is not a push block. Accumulate, feel, recover.
Rules
- RIR 3 minimum everywhere. RIR 2 only in Week 5-6, and only on legs.
- Junction kill-switch: any “tearing” sensation on ANY pressing movement → drop to -20% or remove. No negotiation. No “one more week.”
- If back pain exceeds 2/10: stop that lift.
- No grinders. No ego. Summer rules.
- Tempo squats: if 3s down feels rushed, the load is too heavy. Slow = correct.
Weekly schedule
- Mon: OFF
- Tue: Run (base, HR <138)
- Wed: Strength A
- Thu: Run (base, HR <138)
- Fri: Strength B
- Sat: Run (base or Q session)
- Sun: Long Run (base, HR <138)
Supplements (training days)
- Leucine: 3-5 g, 15 min before strength session.
- HBCD (Cluster Dextrin): 25 g during strength session.
- Collagen hydrolyzed: 15 g + vitamin C 200 mg, 30-60 min before training.
- Creatine: OFF this block (12-week break).
- NeuroForge 4.0 cycle completed. DHA, Neuro-Mag, PS continue as maintenance.
Session A (Legs + Incline Press + Pull-ups + Dips)
- Tempo Back Squat (3s eccentric)
- Leg Press
- Incline Bench Press (15-20°)
- Pull-ups (overhand)
- Triceps Pushdown (cable/rope)
- Dips BW (OPTIONAL - kill-switch active)
- Leg Curl + Adductor/Abductor
- Core: Dead Bug + Plank + Hollow Body + Wall Sit
Session A - exact loads by week
Block 2 LGW reference: Squat 70×6, Leg Press ~180, Bench 80×6.
Tempo Squat (3s down, 1s pause, normal up)
| Week | Load | Notes |
|---|---|---|
| W1 | 40 kg 3×8 @RIR4 | Feels light. That’s the point. Focus on control. |
| W2 | 45 kg 3×8 @RIR3-4 | |
| W3 | 50 kg 3×8 @RIR3 | This will feel like 65 normal tempo |
| W4 | 55 kg 3×8 @RIR3 | |
| W5 | 60 kg 3×6-8 @RIR3 | |
| W6 | 65 kg 3×6-8 @RIR2-3 | Peak. Should feel heavy at tempo despite “light” weight. |
| W7 (deload) | 40 kg 2×8 @RIR5 tempo |
Leg Press
| Week | Load | Notes |
|---|---|---|
| W1 | 140 kg 3×8 @RIR3-4 | Easy restart |
| W2 | 150 kg 3×8 @RIR3 | |
| W3 | 160 kg 3×8 @RIR3 | |
| W4 | 170 kg 3×8 @RIR3 | |
| W5 | 175 kg 3×8 @RIR2-3 | Approaching machine max |
| W6 | 180+ kg 3×8 @RIR2-3 | If machine maxed: switch to plate-loaded, reset load |
| W7 (deload) | 130 kg 2×8 @RIR5 |
Incline Bench Press 15-20° (NEW - replaces flat)
| Week | Load | Notes |
|---|---|---|
| W1 | 50 kg 3×8 @RIR4 | Find the groove. New angle = new pattern. |
| W2 | 55 kg 3×8 @RIR3-4 | |
| W3 | 57.5 kg 3×8 @RIR3 | |
| W4 | 60 kg 3×8 @RIR3 | Volume accumulation |
| W5 | 62.5 kg 3×6-8 @RIR3 | Only if junction silent |
| W6 | 65 kg 3×6 @RIR2-3 | Don’t chase 70. This is a recovery block. |
| W7 (deload) | 45 kg 2×8 @RIR5 |
If junction “tearing” appears at any week → drop to 50 kg or remove incline entirely.
Pull-ups (overhand - continuing from Block 2)
| Week | Load | Notes |
|---|---|---|
| W1 | BW 3×5 @RIR3 | Maintain Block 2 level |
| W2 | BW 3×6 | |
| W3 | BW 3×6 tempo (2s down) | Slow eccentric instead of more reps |
| W4 | BW 3×7 | |
| W5 | BW 3×7-8 | |
| W6 | BW 3×8 | |
| W7 (deload) | BW 2×4 easy |
Triceps Pushdown
| Week | Load | Notes |
|---|---|---|
| W1 | Block 2 end weight, 3×10 @RIR3 | Maintain |
| W2 | Same, 3×10-12 | |
| W3 | +1 step, 3×10 @RIR3 | |
| W4 | 3×10-12 @RIR3 | |
| W5 | +1 step, 3×10 @RIR2-3 | |
| W6 | Hold | |
| W7 (deload) | -2 steps, 2×10 easy |
Dips BW (OPTIONAL - all pressing consolidated in Session A)
| Week | Load | Notes |
|---|---|---|
| W1 | SKIP | Let junction settle into incline pattern first |
| W2 | BW 2×3 @RIR5+ | Test. If junction talks → OUT for block. |
| W3 | BW 3×4 | Only if W2 was silent |
| W4 | BW 3×5 | |
| W5 | BW 3×6 | |
| W6 | BW 3×6-8 | No added weight. Ever. This block. |
| W7 (deload) | SKIP |
KILL-SWITCH: Any session where junction feels off → dips are out for the rest of the block. No second chances.
Leg Curl + Adductor/Abductor (prehab)
- Leg curl: 3×10 @RIR3, continue progressing by feel.
- Adductor/abductor: 3×10 @RIR3. Machines closing = good, keep going.
Core (Session A)
- Dead Bug: 3×10
- Plank: working toward 2 min
- Hollow Body: 3×30-45s, build toward 60s. Lędźwie glued to floor.
- Wall Sit: 20 kg plate, working toward 2 min
Session B (Legs + Row + Press + Chin-ups + Arms)
- Bulgarian Split Squat
- Hip Thrust
- Hamstring Curl (machine)
- Chest-Supported DB Row (NEW)
- DB Overhead Press (seated, slight recline)
- Chin-ups (NEW)
- Arms (rotate weekly)
- Core: McGill Curl-up + Side Plank + Pallof Press + Ab Wheel
Session B - exact loads by week
Block 2 LGW reference: Bulgarian 2×18×6, Hip Thrust 100 kg, DB OHP 26×6.
Bulgarian Split Squat
| Week | Load | Notes |
|---|---|---|
| W1 | 2×10 kg 3×8/leg @RIR4 | Light restart. Same long stance. |
| W2 | 2×12 kg 3×8/leg @RIR3-4 | |
| W3 | 2×14 kg 3×8/leg @RIR3 | |
| W4 | 2×16 kg 3×6-8/leg @RIR3 | |
| W5 | 2×16 kg 3×8/leg @RIR3 | Volume accumulation |
| W6 | 2×18 kg 3×6/leg @RIR2-3 | LGW match |
| W7 (deload) | 2×8 kg 2×8/leg easy |
Hip Thrust
| Week | Load | Notes |
|---|---|---|
| W1 | 80 kg 3×8 @RIR3-4 | Don’t start at 100. Recovery block. |
| W2 | 85 kg 3×8 @RIR3 | |
| W3 | 90 kg 3×8 @RIR3 | |
| W4 | 95 kg 3×8 @RIR3 | |
| W5 | 100 kg 3×8 @RIR2-3 | LGW. Accumulate here. |
| W6 | 100 kg 3×9-10 @RIR2-3 | Volume, not load |
| W7 (deload) | 70 kg 2×8 easy |
Hamstring Curl
Continue from Block 2 level. Progress by feel, 3×10 @RIR3.
Chest-Supported DB Row (NEW - replaces seated row)
| Week | Load | Notes |
|---|---|---|
| W1 | 18-20 kg per hand, 3×8 @RIR4 | Chest on incline bench 30-45°. Find position. |
| W2 | 20 kg 3×10 @RIR3 | |
| W3 | 22 kg 3×8 @RIR3 | |
| W4 | 22 kg 3×10 @RIR3 | Volume accumulation |
| W5 | 24 kg 3×8 @RIR2-3 | |
| W6 | 24 kg 3×10 @RIR2-3 | |
| W7 (deload) | 16 kg 2×8 easy |
Zero spinal load. No belt. If you feel L5/S1 at all, bench angle is too low - raise it.
DB Overhead Press (seated, slight recline)
| Week | Load | Notes |
|---|---|---|
| W1 | 20 kg 3×8 @RIR4 | Light start, don’t chase 26 |
| W2 | 20 kg 3×9 @RIR3 | |
| W3 | 22 kg 3×8 @RIR3 | |
| W4 | 22 kg 3×9 @RIR3 | |
| W5 | 24 kg 3×6-8 @RIR2-3 | |
| W6 | 24 kg 3×8 @RIR2-3 | LGW match, not beyond |
| W7 (deload) | 16 kg 2×8 easy |
Chin-ups (NEW - underhand grip)
| Week | Load | Notes |
|---|---|---|
| W1 | BW 3×3 @RIR3+ | New grip = new demand on biceps/forearms. Start very low. |
| W2 | BW 3×4 | |
| W3 | BW 3×4-5 | |
| W4 | BW 3×5 | |
| W5 | BW 3×5-6 | |
| W6 | BW 3×6 | |
| W7 (deload) | BW 2×3 easy |
Arms (rotate weekly)
Odd weeks: Hammer Curl
| Week | Load | Notes |
|---|---|---|
| W1 | 12 kg 3×10 tempo 3-1-2 @RIR3 | Slow eccentric, tendon rehab continues |
| W3 | 14 kg 3×10 tempo 3-1-2 | |
| W5 | 14 kg 3×10-12 | Only if elbows silent |
Even weeks: Supinated DB Curl or EZ-bar Curl
| Week | Load | Notes |
|---|---|---|
| W2 | 10-12 kg 3×10 tempo 3-1-2 @RIR3 | |
| W4 | 12 kg 3×10 @RIR3 | |
| W6 | 14 kg 3×8-10 |
Arms are lighter this block. Chin-ups provide heavy bicep stimulus. Curls are rehab + supplementary.
Core (Session B)
- McGill Curl-up: 3×10s holds (NOT a crunch - 2-3 cm lift, maintain lordosis, hands under lower back)
- Side Plank: working toward 1 min per side
- Pallof Press: continue progressing (+1 step every 2 weeks)
- Ab Wheel from knees: 3×6-8, short ROM to start. If L5/S1 talks → skip. Build ROM over weeks before even thinking about standing.
Monitoring
Same framework, same markers:
- RHR 7-day average
- HRV 7-day average
- Subjective: sleep, mood, back pain, junction status, elbow status
- This is a recovery block - if markers are flat and stable, that’s SUCCESS. You don’t need HRV climbing. You need it steady.
Running: Post-Spiroergometry Base Rebuild
Full context: Shocking VO2max, No Base
The diagnosis: VO2max ~67.5 ml/kg/min (Garmin said 47). LT1 at 138 bpm / 6 km/h. Three years of “easy” running at 155 bpm = chronic grey zone. Zero aerobic base built. HPA axis dysregulated. Overreach confirmed by both treadmill lactate curve and hormonal panel.
The protocol (from Dr. Łukanowa / Energy and Sport):
8-week mesocycles: 3 weeks build + 1 week deload, repeated. Retest after first full mesocycle.
Zones (from lab test)
| Zone | HR | What it is |
|---|---|---|
| Z1 | ≤131 | Recovery |
| Z2 | 132-138 | Aerobic base. This is where easy runs live now. |
| Z3 | 139-166 | Mixed / grey zone - the enemy |
| Z4 | 167-182 | Threshold (AT at 182) |
| Z5 | 183+ | VO2max / anaerobic |
Weekly structure
| Day | Session | HR target |
|---|---|---|
| Tue | Base run 60-70 min | <138 bpm |
| Thu | Base run 60-70 min | <138 bpm |
| Sat | Q session (threshold accent) | Programmed by lab protocol |
| Sun | Long run 70-90 min | <138 bpm |
3× base + 1× quality per week. Volume ~36-40 km/week depending on pace at <138.
Q session structure (within 8-week mesocycle)
Managed by Dr. Łukanowa’s protocol. General structure:
- Weeks 1-3: threshold work (AT intervals, tempo segments at/below 182 bpm)
- Week 4: deload (reduced volume, easy quality if any)
- Weeks 5-7: next build, thresholds shift ~5 bpm higher
- Week 8: deload + prep for retest
Non-negotiable rules
- Easy = <138 bpm. Not 140, not 145, not “it feels easy at 155.” Alarm at 140.
- If pace at 138 is a shuffle, then it’s a shuffle. Ego has no vote.
- SS from old plan (155-160 bpm) is now Z3 grey zone - banned from easy days.
- RPE lies. HR decides. Garmin alarm at 140, hard ceiling.
- 3:1 structure (3 weeks build, 1 week deload). No 12-week non-stop grind.
- Retest with Dr. Łukanowa after first 8-week mesocycle to measure LT1/LT2 shift.
What success looks like
Not faster times. Not higher VO2max. Success = LT1 shifting right on the retest. Same HR, more speed. Same speed, lower HR. The aerobic chassis catching up to the engine.
That’s the plan. Lighter on top, tempo on legs, new angles, new pulling pattern, ścięgna healing. The summer is for building what was missing, not for PRs.