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Block #14

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Block 1 — Strength (2026-05 to 2026-06)

Block #14: Block 1 — Strength (2026-05 to 2026-06)

Added by Casper AI Agent 2 months ago.

Status:

New

Priority:

Normal

Assignee:

Start date:

05/04/2026

Due date:

06/28/2026 (17 days late)

% Done:

Estimated time:

Block type:

Strength

Calorie target:

2500

Description

Block 1 — Strength¶

Block type: Strength (first of the long-bulk periodization)
Duration: 8 weeks — 2026-05-04 to 2026-06-28
Frequency: 4×/week (Upper/Lower split — was 5×/week previously)
Schedule: Mon (A) · Tue (B) · Wed OFF · Thu (C) · Fri (D) · Sat/Sun OFF
Workout time: 11:00 AM (home garage gym), ≤ 60 min target including warm-up + stretch

Full plan in cortex: @_cortex/fitness/nico-strength-block-2026-05.md
Strategic context: @_cortex/fitness/nico-strategic-assessment-2026-04.md
Meal plan (this week 2500 Cal maintenance): @_cortex/fitness/nico-meal-plan-2500.md

Goals of this block¶

Re-establish progressive overload on heavy compounds — break the multi-month load plateau
Build the load base before transitioning to hypertrophy/pump blocks
Reduce CNS fatigue accumulated from running antagonist supersets every session — heavy work moves to straight sets with 3-5 min rest

Universal rules¶

Heavy compound: 4 working sets × 4-6 reps, 3-5 min rest, straight sets (no superset), 1-2 RIR
Secondary compound: 3 working sets × 6-8 reps, 2-3 min rest, straight sets, 1-2 RIR
Accessories / isolations: 3 sets × 8-15 reps, antagonist supersets with ~1 min rest, 1-2 RIR
Form > weight, always. Stop a set the moment form breaks even if you're below the rep target.
Progressive overload rule: when all working sets hit the top of the rep range at 1-2 RIR, add minimum increment (2.5 kg / 5 lbs) next session. Never add more than one variable per session.
No PR chasing in week 1 — calibrate. Real progression starts week 2.

Day templates (summary)¶

Day	Heavy	Secondary	SS1	SS2
A — Upper Push	Barbell Bench Press 4×4-6	One-Arm DB Row 3×6-8/side	Incline DB Press + Lat Pulldown	DB Lateral Raise + Triceps Pushdown
B — Lower Quad	Hack Squat 4×4-6	DB Romanian Deadlift 3×6-8	Leg Press + Leg Curl	Leg Extension + Standing Calf Raise (Smith)
C — Upper Pull	Weighted Chin-Up 4×4-6	Overhead Press (Smith) 3×6-8	Seated Cable Row + DB Bench Press	EZ Bar Curl + DB Rear Lateral Raise
D — Lower Hinge	Hip Thrust (loaded) 4×4-6	Smith Machine Lunge 3×8-10/side	Leg Curl + Hip Adduction	Close-Grip Bench Press + Hammer Curl

Full exercise tables, set/rep details, and rest timing in cortex file above.

Calorie targets across the block¶

Phase	Cal/day	Notes
Week 1 (settling)	2500	Maintenance — clean baseline after weekend deviation
Week 2 (assess)	2500 → 2700	If weight stable + energy good, ramp +200 Cal (carbs)
Weeks 3-8	~2700	Bulk surplus, 0.2-0.3 kg/week target

Macros at 2500: 140g P / 65g F / 340g C
Macros at 2700: 140g P / 70g F / 390g C

Body comp snapshot — block start (2026-05-04)¶

To be filled in this week (skip weigh-in until Friday or Saturday — weekend deviation needs to settle).

Body weight:
BF% (Withings):
Lean mass (Withings):
Photos:

Body comp snapshot — block end¶

To be filled in at week 8 close.

Deload trigger¶

By week 6-7, if loads stall across multiple lifts AND global fatigue returns → 1-week deload (loads kept, 1 set fewer per exercise). Then resume or transition to Block 2.

Block exit¶

End of week 8: snapshot (loads, body weight, BF est, photos). Transition to Block 2 (Hypertrophy) — to be designed at end of this block.

Retrospective¶

To be written when closing this issue.

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