Stefano’s Log

[Stefano]

I started today Operator I/A 5th Block with these maxes:

Back Squat 144kg
Bench Press 85kg
Weighted Pull Ups 118kg (Bw 75kg)
Romanian Deadlift 142kg

Session 1@75%

BSQ 6x5 108kg
BP 6x5 64kg
WPU 6x5 14kg
RDL 3x6 106kg

[Stefano]

Easy conditioning (following the Green Protocol in Mass Book along with Operator I/A, considering strength is my first priority): walk for 40 min.

[Stefano]

Session 2@75%

BSQ 6x5 108kg
BP 6x5 64kg
WPU 6x5 14kg
Farmer Carries 200m/52kg

Hamstrings were sore today so, instead of RDL, I went with some Farmer Carries (200m total with 2x26kg DB, I break frequently the trips as my grip needs definitely some work)....it was a lot of fun, I’m thinking of keeping them at least 2xweek (and go with RDL when I feel fine) working to two consecutive trips of 100 m.

[Stefano]

Session 3@75%

BSQ 6x5 108kg
BP 6x5 64kg
WPU 6x5 14kg
RDL 3x6 106kg

[Stefano]

Really fun walk for 9 km...

[Stefano]

Session 4@80%

BSQ 5x5 115kg
BP 5x5 68kg
WPU 5x5 19kg
P&S 1min./45sec. x3

The Shank position is pure hell! Lots of work to do...

[Stefano]

Session 5@80%

BSQ 5x5 115kg
BP 6x5 68kg
WPU 6x5 19kg
FC 200m/52kg

[Stefano]

Session 6@80%

BSQ 5x5 115kg
BP 6x5 68kg
WPU 6x5 19kg
RDL 3x6 107kg

Yesterday I had my 2nd vaccine dose, I was very afraid of the side effects (as those I had after the 1st dose)…luckily today I felt well and I could train regularly!

[Stefano]

Monday 14/06/2021

Session 7@85%

BSQ 5x3 122kg
BP 6x3 72kg
WPU 6x3 25kg
P&S 1:10min./55sec. x3

Yesterday 16/06/2021

Session 8@85%

BSQ 5x3 122kg
BP 6x3 72kg
WPU 6x3 25kg
FC 200m/52kg

[Stefano]

Session 9@90%

BSQ 6x2 130kg
BP 6x2 77kg
WPU 6x2 31kg
RDL 3x6 108kg