Stefano’s Log

[Stefano]

Session 7@85%

BSQ 4x3 131kg
BP 5x3 80kg
DB ROW 5x6 48kg
RDL 1x3 138kg
+ KB Curl 4x8 15kg

[Stefano]

LSS Run:
- 69:13min
- 8,74km
- 148bpm Avg Hr

+ Recon Ron Pull Up Program
13/9/8/7/7

[Stefano]

Session 8@85%

BSQ 5x3 131kg
BP 6x3 80kg
DB ROW 6x6 48kg
RDL 1x3 138kg
+ KB Curl 4x8 15kg

[Stefano]

Fast 5 Tempo Run:
- 33:29min
- 5,01km
- 159bpm Avg Hr

+ Recon Ron Pull Up Program
13/9/8/7/7

[Stefano]

Session 9@85%

BSQ 5x3 131kg
BP 6x3 80kg
DB ROW 6x6 48kg
RDL 2x3 138kg
+ KB Curl 5x8 15kg

End of the Block

[Stefano]

LSS Run:
- 76:33min
- 11,31km
- 150bpm Avg Hr

+ Recon Ron Pull Up Program
13/9/8/7/7

[Stefano]

I started Operator I/A Block 14 with these maxes:

Back Squat 156kg
Bench Press 95kg
Pull Ups 14reps
Romanian Deadlift 164kg

It’s the first time i try a Block with Bodyweight Pull Ups: the goal is to reach 20 reps. I’ll do also some Curls to prevent elbow pain.

Goals for the Block

1) Gain muscles and strength
2) Improve my running

Conditioning

Black Professional Protocol with this weekly plan:

- Fast 5 Tempo Run (HIC)
- Hill Sprints (HIC)
- 60+min LSS Run (E)

Today

Session 1@75%

BSQ 5x5 117kg
BP 6x5 71kg
PU 6x10 Bw
RDL 1x5 123kg
+ Curl 4x12 24kg

[Stefano]

Fast 5 Tempo Run:
- 31:09min
- 5,00km
- 161bpm Avg Hr

[Stefano]

Session 2@75%

BSQ 5x5 117kg
BP 7x5 71kg
PU 7x10 Bw (83,8kg)
RDL 2x5 123kg
+ Curl 4x12 24kg

[Stefano]

Hill Sprints (Standard Issue):
- 10 Rounds
- I found an hill i could sprint in 35sec.
- 179bpm Max Hr