Stefano’s Log

[Stefano]

10/07/2018

BSQ 4x3 109kg
ROW 4x6 64kg
CU 50 reps BW

[Stefano]

12/07/2018

OHP 5x3 50kg
BP 5x5 60kg
WCU 25 reps 15kg

[Stefano]

13/07/2018

Squat 1x5 110kg
Incline Bench 3x1/2/3 60kg
Weighted Chin Ups 30 reps 15kg
Upright Row 3x10 24kg

[Stefano]

Starting today a new Operator I/A block

My cluster:

BSQ 128kg
BP 75kg
WCU 110kg

18/07/2018 (75%)

BSQ 3x5 96kg
BP 6x5 56kg
WCU 6x5 Bw+5kg

[Stefano]

19/07/2018

HIC session

1 Hang Clean + 3 Push Press (50%max) x5
x5 rounds

11:22 min to complete the session, this was one of the most painful and hardest conditioning session i’ve ever made...

[Stefano]

20/07/2018 (75%)

BSQ 4x5 96kg
BP 5x5 56kg
WCU 5x5 Bw+5kg

[Stefano]

21/07/2018

HIC session

Barbell Complex:

BB Row x6
High Pull x6
Front Squat x6
Push Press x6

4 rounds, 60 sec. rest

Brutal

[Stefano]

22/07/2018 (75%)

BSQ 4x5 96kg
BP 5x5 56kg
WCU 5x5 Bw+5kg

[Stefano]

Job and life changes...now I can only train at home with a barbell, a bench (a present of a friend of mine ) and a pull up bar...but no problem! I’ve begun this week a new Operator I/A cluster with:

Incline Bench Press (Max 76kg)
Sumo Deadlift (Max 140kg)
And the Fighter Pull Up program (goal is 15 clean reps)

13/08/2018 Session 1@75%

BP 6x5 57kg
DL 4x5 105kg
CU 8/7/7/6/5

15/08/2018 Session 2@75%

BP 6x5 57kg
DL 4x5 105kg
CU 8/8/7/6/5

17/08/2018 Session 3@75%

BP 7x5 57kg
DL 3x5 105kg
CU 9/8/7/6/5

Love this cluster, i’m working hard on my Sumo DL form...feeling some tightness in my lower back...i’m Focusing on pushing with my legs and finding the correct hip height

[godjira1]

Good luck! I struggled a lot with sumo deadlifts when I started as well, I couldn’t get a weight 20kg lighter than my normal deadlift max to even move off the floor!

But I just added a bit more warmup sets and a few singles after the workset (at the same weight) and I got a lot more comfortable with it after about 3 months.