Training5x under the bar, 3x on the road
Block 5 — Strength Accumulation · week 3 of 5 · 2026-05-25 → 2026-06-28
VO2 Max
54.1mL/kg/min
top 3% for agee1RM Total (S/B/D)
450kg
+27 kg in 90dWeekly Volume
87hard sets
within MRVRun Volume
25.4km/wk
+38% vs 12wk agoAvg Session RPE
7.8/10
cap 8.5 — on planACWR Load Ratio
1.12
safe ramp (0.8-1.3)Current Block
B5/W3Block 5 — Strength Accumulation
Add 5kg to squat and bench 1RM est. while holding 3x weekly Z2 base. Deload week 6.
week 3deload wk 6
- Squat 5x5 progression
- Z2 volume hold @ 25km/wk
- RPE cap 8.5
Weekly Split
MON-SUN| Day | Session | Focus | Time | Dur | Status |
|---|---|---|---|---|---|
| MON | Upper — Push | Bench 4x6, OHP, dips, lateral raise | 17:00 | 64m | done |
| TUE | Z2 Run | 8 km @ 142 bpm cap, nasal only | 07:15 | 47m | done |
| WED | Lower — Squat | Squat 5x5 @ 102.5, RDL, sled | 17:00 | 62m | done |
| THU | Z2 Run + Core | 7 km easy + hanging work | 07:15 | 52m | done |
| FRI | Upper — Pull | Weighted chins, rows, curls, carries | 17:00 | 58m | done |
| SAT | Intervals + Lower B | 4x4 min @ 5K effort, hip thrust, calves | 09:00 | 71m | done |
| SUN | Rest + 24h Fast | Walk 60-90 min, sauna, mobility | — | — | rest |
Lift Register — e1RM
EPLEYBW 79 KG · TREND = 6 BLOCKS
| Lift | e1RM | xBW | Last Top Set | Δ 90d | Trend |
|---|---|---|---|---|---|
| Back Squat | 152 kg | 1.92 | 5x5 @ 102.5 kg (PR) | +11 kg | |
| Bench Press | 112 kg | 1.42 | 4x6 @ 87.5 kg | +7 kg | |
| Deadlift | 186 kg | 2.35 | 3x3 @ 165 kg | +9 kg | |
| Overhead Press | 71 kg | 0.90 | 5x5 @ 57.5 kg | +4 kg | |
| Weighted Chin-up | 121 kg | 1.53 | 4x5 @ +35 kg | +6 kg | |
| Hip Thrust | 204 kg | 2.58 | 3x8 @ 160 kg | +14 kg |
Weekly Volume by Group
HARD SETS- Quads14 / 12-16
- Hamstrings/Glutes15 / 12-16
- Chest12 / 10-14
- Back16 / 14-18
- Shoulders10 / 8-12
- Arms9 / 6-10
- Calves/Core11 / 8-12
Run Log
LAST 7 SESSIONS| Date | Type | Dist | Pace | HR | Zone | VO2 Effect | Notes |
|---|---|---|---|---|---|---|---|
| 06-07 | Z2 Steady | 8.2 km | 5:44 | 142 | Z2 | +0.1 → 54.1 | Nasal breathing whole way. Felt easy. |
| 06-06 | Intervals 4x4 | 7.6 km | 4:31 avg | 168 | Z4-Z5 | +0.2 | Last rep 3:58/km. HR recovery 34 bpm/min. |
| 06-04 | Z2 + Strides | 7.0 km | 5:51 | 139 | Z2 | hold | 4x20s strides at end. |
| 06-02 | Z2 Steady | 8.0 km | 5:48 | 141 | Z2 | hold | Pre-work run, fasted. |
| 05-31 | Long Easy | 12.1 km | 6:02 | 138 | Z2 | +0.1 | Longest of the block. Fueled with fruit + honey. |
| 05-29 | Intervals 5x3 | 7.2 km | 4:38 avg | 171 | Z4-Z5 | +0.2 | Hot day, HR drifted high. |
| 05-27 | Z2 Steady | 7.5 km | 5:50 | 143 | Z2 | hold | Legs heavy from squat PR attempt. |