Stefano’s Log

[Stefano]

Session 8@85%

SGDL 3x3 111kg
OHP 6x3 49kg
WCU 6x3 Bw+23kg

Heavy week is definitely heavy!

[Stefano]

Session 9@90%

SGDL 3x2 117kg
OHP 6x2 52kg
WCU 6x2 Bw+28kg

End of the Block: SGDL reps were smooth, also OHP...WCU were harder and my weight gain (I want to build mass) doesn’t help...I’ll decide in the next days if I’ll keep the same max or micro load them (0,5kg or 1kg)

[Stefano]

New Block starting today...it’s the Fourth one, this is the first time I stick with the same cluster for more of three months! Great strength and size gains so far

Snatch Grip Deadlift 135kg
Overhead Press 60kg
Weighted Chin Ups 116kg (Bw 75kg)

Session 1@75%

SGDL 4x5 101kg
OHP 7x5 45kg
WCU 7x5 Bw+14kg

Hard work today!

[Stefano]

Session 2@75%

SGDL 3x5 101kg
OHP 6x5 45kg
WCU 6x5 Bw+14kg

Good workout

[Stefano]

Session 3@75%

SGDL 4x5 101kg
OHP 7x5 45kg
WCU 7x5 Bw+14kg

Last reps were paused, so 75% week is owned....now the dreadful 80%

[Stefano]

Session 4@80%

SGDL 3x5 108kg
OHP 6x5 48kg
WCU 30 total reps Bw+19kg

So, here we are: barbell lifts are progressing well, DL and OHP reps were solid...but I can’t progress in the same way with the Chin Ups, too many Bodyweight fluctuations...so I’ve decided to treat them as an assistance movement, going heavy and trying to achieve a total reps goal instead of accurate sets/reps: i’ll choose an heavy weight, with doubles or triples, and no less than 30 reps a workout

[Stefano]

Session 5@80%

SGDL 3x5 108kg
OHP 5x5 48kg
WCU 5x5 Bw+18kg

WCU went better, I came back to the previous Block weight (1kg less) but the 25th rep was still a grind...perhaps I managed to discover where the problem is: after Deadlift my grip is fried and my grip is also my weak point in WCU....next workout i’ll switch the order of exercises maybe, starting with the upper body lifts

[Stefano]

Session 6@80%

OHP 6x5 48kg
WCU 6x5 Bw+18kg
SGDL 3x5 108kg

I switched exercises order in this workout and WCU went WAY better, i closed 6 full sets with at least one more in the tank (it’s a personal best for me)...SGDL suffered a little bit but not as WCU after it, so i’ll keep this order also in the future as my upper body strength is my priority right now

Overall a solid workout!

[Stefano]

Session 7@85%

OHP 6x3 51kg
WCU 6x3 Bw+24kg
SGDL 3x3 115kg

Good workout!

[Stefano]

Session 8@85%

OHP 6x3 51kg
WCU 6x3 Bw+24kg
SGDL 3x3 115kg

Overall, a good workout