Stefano’s Log

[Stefano]

New Block starting today...it’s the Sixth one, with new maxes:

Snatch Grip Deadlift 140kg
Overhead Press 62kg
Weighted Chin Ups 119kg (Bw 76,5kg)

Session 1@75%

OHP 6x5 47kg
WCU 6x5 Bw+13kg
SGDL 4x5 105kg

[Stefano]

Session 2@75%

OHP 6x5 47kg
WCU 6x5 Bw+13kg
SGDL 4x5 105kg

Training during Italian summer is a torture!

[Stefano]

Session 3@75%

OHP 6x5 47kg
WCU 6x5 Bw+13kg
SGDL 4x5 105kg

Good workout...all Last Set reps were paused

[Stefano]

I made some changes to my training: this weekend, a friend of mine, strong coach and powerlifter, told me about the Double Progression method...after 6 blocks of Operator I decided to introduce some new stimulus in order to keep the interest in my workouts.

I want also to try something new: Operator is one of the greatest template i’ve ever tried and i’m sure to come back to it in the future.

Now my plan: I kept the same 3 exercises (SGDL, OHP and WCU) with a new progression....I started with 6x3@80% and I’ll work to 6x5, then i’ll add 2kg and start again at 6x3. For SGDL I chose a different double progression: 3x4@80% working to 3x6. Then 4kg added and coming back to 3x4.

6x3–>6x5 OHP and WCU
3x4–>3x6 SGDL

First Block

Overhead Press 50kg
Weighted Chin Ups Bw+21kg (98kg)
Snatch Grip Deadlift 112kg

Session 1

OHP 6x3 50kg
WCU 6x3 Bw+21kg
SGDL 3x4 112kg

So far, so good...

[Stefano]

Session 2

OHP 1x4+5x3 50kg
WCU 1x4+5x3 Bw+21kg
SGDL 1x5+2x4 112kg

[Stefano]

Session 3

OHP 1x5+5x3 50kg
WCU 1x5+5x3 Bw+21kg
SGDL 1x6+2x4 112kg

[Stefano]

Session 4

OHP 1x5+1x4+4x3 50kg
WCU 1x5+1x4+4x3 Bw+21kg
SGDL 1x6+1x5+1x4 112kg

Hard...barely finished my WCU, probably I have to deload 2kg to complete the cycle

[Stefano]

DB OHP (12kgx5 16kgx5 22kgx5)x5
SDL (53kgx5 80kgx5 106kgx5)x5
WCU 3x3 23kg

[Stefano]

DB OHP (12kgx5 16kgx5 22kgx5)x5
SDL (53kgx5 80kgx5 106kgx5)x5
WCU 3x3 Bw+23kg

[Stefano]

DB OHP (24kgx5)x5
SDL (53kgx5)x5
WCU 3x3 Bw+23kg