Stefano’s Log

[Stefano]

Session 6@80%

BSQ 5x5 126kg
BP 6x5 78kg
WPU 6x5 16kg (Bw 89,7kg)
RDL 2x5 134kg
+ Curl 5x10 31kg
+ Weighted Plank 3x1min 8kg

[Stefano]

8000m Row:
- 36:06min
- 2:15.4/500m
- 18s/m
- 156bpm Avg Hr

[Stefano]

Session 7@85%

BSQ 6x3 134kg
BP 6x3 83kg
WPU 6x3 23kg (Bw 91,2kg)
RDL 2x3 143kg
+ Curl 4x8 35kg
+ Weighted Plank 3x1min 8kg

[Stefano]

9500m Row:
- 43:02min
- 2:15.9/500m
- 19s/m
- 165bpm Avg Hr

[Stefano]

Session 8@85%

BSQ 6x3 134kg
BP 6x3 83kg
WPU 6x3 23kg (Bw 90,2kg)
RDL 2x3 143kg
+ Curl 4x8 35kg
+ Weighted Plank 3x1min 8kg

[Stefano]

3x2000m Rowing Intervals:
- 26:15.7min
- 2:11.3/500m
- 23s/m
- 161bpm Avg Hr

[Stefano]

Session 9@85%

BSQ 6x3 134kg
BP 6x3 83kg
WPU 6x3 23kg (Bw 89,9kg)
RDL 2x3 143kg
+ Curl 5x8 35kg
+ Weighted Plank 3x1min 8kg

[Stefano]

8000m Row:
- 36:05min
- 2:15.3/500m
- 19s/m
- 153bpm Avg Hr

[Stefano]

I started today Operator I/A Block 18 with new maxes:

Back Squat 160kg
Bench Press 100kg
Weighted Pull Ups 14kg/16kg/23kg
Romanian Deadlift 170kg

I won’t program WPU with exact percentages (because of bodyweight fluctuations), I’ll use the weights which let me complete comfortably the 75%/80%/85% sessions of OP I/A.

Goals for the Block

1) Gain muscles and Strength
2) Improve my Rowing

Conditioning

Black Professional Protocol with a specific Rowing program (“Pete Plan”) which consists of 3 weekly workouts. This week:

- 10000m Row (Tuesday)
- 8x500m Rowing Intervals (Thursday)
- 8000m Row (Saturday)

Today

Session 1@75%

BSQ 5x5 120kg
BP 6x5 75kg
WPU 6x5 14kg (Bw 92,0kg)
RDL 2x5 128kg

[Stefano]

10000m Row:
- 45:17.6min
- 2:15.8/500m
- 19s/m
- 159bpm Avg Hr

My first 10k…feels good!