Stefano’s Log

[Stefano]

Weighted Pull Ups 5x5 Bw+13,5kg

Weighted Ring Dips 5x5 Bw+15,5kg

Weighted Pistol Squats 5x5 Bw+11,5kg

[Stefano]

Weighted Pull Ups 4x6 Bw+12,5kg

Weighted Ring Dips 4x6 Bw+14,5kg

Weighted Pistol Squats 4x6 Bw+10,5kg

[Stefano]

Weighted Pull Ups 1x7/3x6 Bw+12,5kg

Weighted Ring Dips 1x7/3x6 Bw+14,5kg

Weighted Pistol Squats 1x7/3x6 Bw+10,5kg

[Stefano]

Weighted Pull Ups 1x7/3x6 Bw+12,5kg

Weighted Ring Dips 1x7/3x6 Bw+14,5kg

Weighted Pistol Squats 1x7/3x6 Bw+10,5kg

I decided to keep the rep progression exactly as Monday’s workout (probably i’ll do the same on Friday), in order to nail the technique and own the weights...

[Stefano]

Weighted Pull Ups 2x7/2x6 Bw+12,5kg

Weighted Ring Dips 2x7/2x6 Bw+14,5kg

Weighted Pistol Squats 2x7/2x6 Bw+10,5kg

+ Accessory Work
(Hamstrings/Shoulders/Biceps/Triceps) 4x8

[Stefano]

Week 1 - Light Day

Weighted Pull Ups 3x1 Bw+15kg

Weighted Ring Dips 3x1 Bw+18kg

Weighted Pistol Squats 3x1 Bw+12kg

+ DB Swings 100 reps/9 min

I started a Ladder program, final goal is to reach 5x1/2/3/4/5 in 13 Weeks...

[Stefano]

Weighted Pull Ups Bw+15kg
5x1/2/3

Weighted Dips Bw+18kg
5x1/2/3

Zercher Squats
1x5 60kg
1x5 62kg
1x5 64kg
1x5 66kg
1x5 68kg

I switched today to PB Dips (Rings began to hurt my chest) and brushed up my dusty BB to Squat. Zercher is a massive exercise and a good option to Squat without a rack (also BB progression is WAY more manageble than Pistols, where balance is a very limiting factor)

[Stefano]

Weighted Pull Ups Bw+15kg
1x2/2/3
4x1/2/3

Weighted Dips Bw+18kg
1x2/2/3
4x1/2/3

Zercher Squats 72kg
5x5

[Stefano]

Weighted Pull Ups Bw+15kg
1x2/3/3
4x1/2/3

Weighted Dips Bw+18kg
1x2/3/3
4x1/2/3

Back Squats 82kg
4x8

I discovered an incredible furniture architecture to put the Barbell on my back and Squat

[Stefano]

Weighted Pull Ups Bw+15kg
1x2/3/4
4x1/2/3

Weighted Dips Bw+18kg
1x2/3/4
4x1/2/3

Back Squats 86kg
6/6/6/6