{
  "gymsyncBlock": 2,
  "meta": {
    "id": "block3-100kg-bench-2026",
    "title": "Block 3 — 100kg Bench Peak (TEST pt 24.07)",
    "label": "Block 3",
    "createdBy": "claude",
    "start": "2026-07-10",
    "weeks": 7,
    "units": "kg",
    "locale": "pl"
  },
  "exercises": [
    {
      "id": "bench-press",
      "name": "Bench Press",
      "muscles": [
        "chest",
        "triceps"
      ]
    },
    {
      "id": "bent-over-row-bb",
      "name": "Bent Over Row (BB)",
      "muscles": [
        "back"
      ],
      "equipment": "barbell"
    },
    {
      "id": "cable-bicep-curl",
      "name": "Cable Bicep Curl",
      "muscles": [
        "biceps"
      ],
      "equipment": "cable"
    },
    {
      "id": "cable-lateral-raise",
      "name": "Cable Lateral Raise",
      "muscles": [
        "shoulders"
      ],
      "equipment": "cable",
      "perArm": true
    },
    {
      "id": "close-grip-bench-press",
      "name": "Close-Grip Bench Press",
      "muscles": [
        "triceps"
      ]
    },
    {
      "id": "crunch-machine",
      "name": "Crunch (Machine)",
      "muscles": [
        "core"
      ],
      "equipment": "machine"
    },
    {
      "id": "face-pulls",
      "name": "Face Pulls",
      "muscles": [
        "shoulders"
      ]
    },
    {
      "id": "hammer-curl",
      "name": "Hammer Curl",
      "muscles": [
        "biceps"
      ],
      "dualDB": true
    },
    {
      "id": "incline-db-press",
      "name": "Incline DB Press",
      "muscles": [
        "chest"
      ],
      "equipment": "dumbbell",
      "dualDB": true
    },
    {
      "id": "lat-pulldown-wide",
      "name": "Lat Pulldown (wide)",
      "muscles": [
        "back"
      ]
    },
    {
      "id": "leg-press",
      "name": "Leg Press",
      "muscles": [
        "legs"
      ]
    },
    {
      "id": "romanian-deadlift-bb",
      "name": "Romanian Deadlift (BB)",
      "muscles": [
        "legs"
      ],
      "equipment": "barbell"
    },
    {
      "id": "seated-cable-row",
      "name": "Seated Cable Row",
      "muscles": [
        "back"
      ],
      "equipment": "cable"
    },
    {
      "id": "seated-db-ohp",
      "name": "Seated DB OHP",
      "muscles": [
        "shoulders"
      ],
      "equipment": "dumbbell",
      "dualDB": true
    },
    {
      "id": "squat",
      "name": "Squat",
      "muscles": [
        "legs"
      ]
    },
    {
      "id": "standing-calf-raise-bw",
      "name": "Standing Calf Raise (BW)",
      "muscles": [
        "legs"
      ],
      "equipment": "bodyweight"
    },
    {
      "id": "straight-arm-pulldown",
      "name": "Straight Arm Pulldown",
      "muscles": [
        "back"
      ]
    },
    {
      "id": "trap-bar-deadlift",
      "name": "Trap Bar Deadlift",
      "muscles": [
        "back",
        "legs"
      ],
      "equipment": "trapbar"
    },
    {
      "id": "tricep-pushdown",
      "name": "Tricep Pushdown",
      "muscles": [
        "triceps"
      ]
    },
    {
      "id": "triceps-extension-db",
      "name": "Triceps Extension (DB)",
      "muscles": [
        "triceps"
      ],
      "equipment": "dumbbell"
    },
    {
      "id": "wide-pull-ups",
      "name": "Wide Pull-Ups",
      "muscles": [
        "back"
      ],
      "equipment": "bodyweight",
      "bodyweight": true
    }
  ],
  "phases": [
    {
      "weeks": [
        4,
        5
      ],
      "phase": "intensification",
      "note": "auto: uzupełnij fazy akumulacji/intensyfikacji ręcznie"
    },
    {
      "weeks": [
        6,
        6
      ],
      "phase": "taper"
    },
    {
      "weeks": [
        7,
        7
      ],
      "phase": "test"
    }
  ],
  "sessions": [
    {
      "id": "W4D1",
      "week": 4,
      "type": "strength",
      "work": [
        {
          "exerciseId": "bench-press",
          "sets": 4,
          "reps": "2",
          "variant": "Heavy",
          "load": {
            "kg": 92.5
          },
          "restSec": 210,
          "main": true,
          "notes": "Tydzień 4 — ciężkie dwójki. Pełne 3-4 min przerwy; przesunięte na pt = 7 dni do 95"
        },
        {
          "exerciseId": "close-grip-bench-press",
          "sets": 3,
          "reps": "8",
          "load": {
            "kg": 47.5
          },
          "restSec": 90,
          "notes": "Jako 2. ćwiczenie — nadgarstek OK (test z 1.07)"
        },
        {
          "exerciseId": "seated-db-ohp",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 20
          },
          "restSec": 120
        },
        {
          "exerciseId": "incline-db-press",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 22
          },
          "restSec": 90,
          "notes": "Podbite 1.07 (+2kg) — celuj w 3×10"
        },
        {
          "exerciseId": "cable-lateral-raise",
          "sets": 3,
          "reps": "12",
          "load": {
            "kg": 15
          },
          "restSec": 60
        },
        {
          "exerciseId": "tricep-pushdown",
          "sets": 3,
          "reps": "12",
          "load": {
            "kg": 55
          },
          "restSec": 60
        },
        {
          "exerciseId": "hammer-curl",
          "sets": 2,
          "reps": "12",
          "variant": "drop set",
          "load": {
            "stages": [
              14.0,
              12.0,
              10.0
            ],
            "style": "dropRounds"
          },
          "restSec": 60,
          "notes": "Drop set — bez przerwy w rundzie"
        }
      ],
      "day": 1,
      "name": "Heavy Bench + Shoulders/Triceps",
      "scheduled": "2026-07-10",
      "warmup": [
        "Bench 40kg × 5",
        "Bench 60kg × 5",
        "Bench 70kg × 3",
        "Bench 80kg × 2",
        "Bench 87,5kg × 1"
      ]
    },
    {
      "id": "W4D2",
      "week": 4,
      "type": "strength",
      "work": [
        {
          "exerciseId": "trap-bar-deadlift",
          "sets": 4,
          "reps": "5",
          "load": {
            "kg": 130
          },
          "restSec": 180,
          "main": true,
          "notes": "Utrzymanie 130 (max 134) — nie goń PR, oszczędzaj się pod peak ławki"
        },
        {
          "exerciseId": "bent-over-row-bb",
          "sets": 4,
          "reps": "10",
          "load": {
            "kg": 62.5
          },
          "restSec": 120,
          "notes": "PR 62,5×10 z 3.07 — utrzymaj"
        },
        {
          "exerciseId": "lat-pulldown-wide",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 60
          },
          "restSec": 90
        },
        {
          "exerciseId": "seated-cable-row",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 65
          },
          "restSec": 90
        },
        {
          "exerciseId": "straight-arm-pulldown",
          "sets": 3,
          "reps": "12",
          "load": {
            "kg": 55
          },
          "restSec": 60
        },
        {
          "exerciseId": "face-pulls",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 45
          },
          "restSec": 60
        },
        {
          "exerciseId": "cable-bicep-curl",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 50
          },
          "restSec": 60
        },
        {
          "exerciseId": "triceps-extension-db",
          "sets": 3,
          "reps": "10",
          "load": {
            "stages": [
              22.0,
              24.0,
              26.0
            ],
            "style": "perSet"
          },
          "restSec": 60,
          "notes": "Rosnąco jak 3.07"
        },
        {
          "exerciseId": "hammer-curl",
          "sets": 2,
          "reps": "12",
          "variant": "drop set",
          "load": {
            "stages": [
              14.0,
              12.0,
              10.0
            ],
            "style": "dropRounds"
          },
          "restSec": 60
        }
      ],
      "day": 2,
      "name": "Deadlift + Back/Biceps",
      "scheduled": "2026-07-11",
      "warmup": [
        "Trap Bar 74kg × 5",
        "Trap Bar 114kg × 5"
      ]
    },
    {
      "id": "W5D3",
      "week": 5,
      "type": "strength",
      "work": [
        {
          "exerciseId": "squat",
          "sets": 4,
          "reps": "6",
          "load": {
            "kg": 90
          },
          "restSec": 180,
          "main": true,
          "notes": "Peak utrzymany — 90×6×4"
        },
        {
          "exerciseId": "bench-press",
          "sets": 3,
          "reps": "6",
          "variant": "Volume",
          "load": {
            "kg": 65
          },
          "restSec": 120,
          "notes": "W4-5: 65kg — gładko, kontrolowane tempo"
        },
        {
          "exerciseId": "leg-press",
          "sets": 3,
          "reps": "8",
          "load": {
            "kg": 160
          },
          "restSec": 90,
          "notes": "Top weight z 6.07"
        },
        {
          "exerciseId": "romanian-deadlift-bb",
          "sets": 3,
          "reps": "8",
          "load": {
            "kg": 65
          },
          "restSec": 90
        },
        {
          "exerciseId": "wide-pull-ups",
          "sets": 4,
          "reps": "max",
          "restSec": 90,
          "notes": "BW — ostatnio 6/6/6/5"
        },
        {
          "exerciseId": "standing-calf-raise-bw",
          "sets": 4,
          "reps": "15",
          "restSec": 60
        },
        {
          "exerciseId": "crunch-machine",
          "sets": 3,
          "reps": "12",
          "load": {
            "kg": 110
          },
          "restSec": 60
        },
        {
          "exerciseId": "hammer-curl",
          "sets": 2,
          "reps": "12",
          "variant": "drop set",
          "load": {
            "stages": [
              14.0,
              12.0,
              10.0
            ],
            "style": "dropRounds"
          },
          "restSec": 60
        }
      ],
      "day": 3,
      "name": "Squat + Volume Bench + Legs/Arms",
      "scheduled": "2026-07-13",
      "warmup": [
        "Squat 60kg × 6",
        "Squat 80kg × 5 (work-in)"
      ]
    },
    {
      "id": "W5D2",
      "week": 5,
      "type": "strength",
      "work": [
        {
          "exerciseId": "trap-bar-deadlift",
          "sets": 4,
          "reps": "5",
          "load": {
            "kg": 130
          },
          "restSec": 180,
          "main": true,
          "notes": "Ostatni ciężki martwy przed testem ławki — utrzymanie, nie goń PR"
        },
        {
          "exerciseId": "bent-over-row-bb",
          "sets": 4,
          "reps": "10",
          "load": {
            "kg": 62.5
          },
          "restSec": 120
        },
        {
          "exerciseId": "lat-pulldown-wide",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 60
          },
          "restSec": 90
        },
        {
          "exerciseId": "seated-cable-row",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 65
          },
          "restSec": 90
        },
        {
          "exerciseId": "straight-arm-pulldown",
          "sets": 3,
          "reps": "12",
          "load": {
            "kg": 55
          },
          "restSec": 60
        },
        {
          "exerciseId": "face-pulls",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 45
          },
          "restSec": 60
        },
        {
          "exerciseId": "cable-bicep-curl",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 50
          },
          "restSec": 60
        },
        {
          "exerciseId": "triceps-extension-db",
          "sets": 3,
          "reps": "10",
          "load": {
            "stages": [
              22.0,
              24.0,
              26.0
            ],
            "style": "perSet"
          },
          "restSec": 60
        },
        {
          "exerciseId": "hammer-curl",
          "sets": 2,
          "reps": "12",
          "variant": "drop set",
          "load": {
            "stages": [
              14.0,
              12.0,
              10.0
            ],
            "style": "dropRounds"
          },
          "restSec": 60
        }
      ],
      "day": 2,
      "name": "Deadlift + Back/Biceps",
      "scheduled": "2026-07-15",
      "warmup": [
        "Trap Bar 74kg × 5",
        "Trap Bar 114kg × 5"
      ]
    },
    {
      "id": "W5D1",
      "week": 5,
      "type": "strength",
      "work": [
        {
          "exerciseId": "bench-press",
          "sets": 3,
          "reps": "2",
          "variant": "Heavy",
          "load": {
            "kg": 95
          },
          "restSec": 240,
          "main": true,
          "notes": "PEAK — najcięższy trening bloku, pełne 7 dni po 92,5. 4-5 min przerwy"
        },
        {
          "exerciseId": "close-grip-bench-press",
          "sets": 3,
          "reps": "8",
          "load": {
            "kg": 47.5
          },
          "restSec": 90
        },
        {
          "exerciseId": "seated-db-ohp",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 20
          },
          "restSec": 120
        },
        {
          "exerciseId": "incline-db-press",
          "sets": 3,
          "reps": "10",
          "load": {
            "kg": 22
          },
          "restSec": 90
        },
        {
          "exerciseId": "cable-lateral-raise",
          "sets": 3,
          "reps": "12",
          "load": {
            "kg": 15
          },
          "restSec": 60
        },
        {
          "exerciseId": "tricep-pushdown",
          "sets": 3,
          "reps": "12",
          "load": {
            "kg": 55
          },
          "restSec": 60
        }
      ],
      "day": 1,
      "name": "Heavy Bench PEAK + Shoulders/Triceps",
      "scheduled": "2026-07-17",
      "warmup": [
        "Bench 40kg × 5",
        "Bench 60kg × 5",
        "Bench 70kg × 3",
        "Bench 80kg × 2",
        "Bench 90kg × 1"
      ]
    },
    {
      "id": "W6D3",
      "week": 6,
      "type": "strength",
      "work": [
        {
          "exerciseId": "squat",
          "sets": 2,
          "reps": "6",
          "load": {
            "kg": 90
          },
          "restSec": 180,
          "main": true,
          "notes": "TAPER — te same ciężary, połowa serii, RPE max 6-7"
        },
        {
          "exerciseId": "bench-press",
          "sets": 2,
          "reps": "8",
          "variant": "Volume",
          "load": {
            "kg": 55
          },
          "restSec": 120,
          "notes": "Lekko — sama technika"
        },
        {
          "exerciseId": "leg-press",
          "sets": 2,
          "reps": "8",
          "load": {
            "kg": 160
          },
          "restSec": 90,
          "notes": "TAPER"
        },
        {
          "exerciseId": "standing-calf-raise-bw",
          "sets": 2,
          "reps": "15",
          "restSec": 60
        }
      ],
      "day": 3,
      "name": "TAPER — lekkie nogi",
      "scheduled": "2026-07-20",
      "warmup": [
        "Squat 60kg × 6"
      ]
    },
    {
      "id": "W6D1",
      "week": 6,
      "type": "strength",
      "work": [
        {
          "exerciseId": "bench-press",
          "sets": 1,
          "reps": "1",
          "variant": "primer",
          "load": {
            "kg": 85
          },
          "restSec": 240,
          "main": true,
          "notes": "Szybki, pewny singiel RPE ~6 — układ nerwowy przypomina sobie ciężar. Potem KONIEC, czw pełny rest"
        },
        {
          "exerciseId": "face-pulls",
          "sets": 2,
          "reps": "15",
          "load": {
            "kg": 45
          },
          "restSec": 60,
          "notes": "Lekko — krążenie, zdrowe barki"
        }
      ],
      "day": 1,
      "name": "TAPER — primer ławki (~85×1)",
      "scheduled": "2026-07-22",
      "warmup": [
        "Bench 40kg × 5",
        "Bench 60kg × 3",
        "Bench 70kg × 2",
        "Bench 80kg × 1"
      ]
    },
    {
      "id": "W7TEST",
      "week": 7,
      "type": "strength",
      "work": [
        {
          "exerciseId": "bench-press",
          "sets": 1,
          "reps": "1",
          "variant": "TEST 100kg",
          "load": {
            "kg": 100
          },
          "restSec": 300,
          "main": true,
          "notes": "GO! 💪 Weszło → 5 min i 102,5. Nie weszło → 5 min, druga próba; potem 97,5 na PR. Weekend na celebrację, 27.07 wakacje ✈️"
        },
        {
          "exerciseId": "bench-press",
          "sets": 1,
          "reps": "1",
          "variant": "bonus 102,5kg",
          "load": {
            "kg": 102.5
          },
          "restSec": 300,
          "notes": "Tylko jeśli 100 weszło pewnie"
        }
      ],
      "day": 1,
      "name": "TEST — 100kg Bench Attempt 🎯",
      "scheduled": "2026-07-24",
      "warmup": [
        "Bench 40kg × 5",
        "Bench 60kg × 3",
        "Bench 70kg × 2",
        "Bench 80kg × 1",
        "Bench 90kg × 1",
        "Bench 95kg × 1 (2-3 min przerwy między singlami)"
      ]
    }
  ],
  "log": {
    "sessions": [],
    "measurements": []
  }
}