Stefano’s Log

[Stefano]

Fast 5 Tempo Run:
- 32min
- 5,00km
- 160bpm Avg Hr

[Stefano]

Session 5@80%

BSQ 5x5 120kg
BP 5x5 72kg
WPU 5x5 22kg
RDL 1x5 125kg

[Stefano]

600 Meter Resets:

Lap1 2:49min
Lap2 2:43min
Lap3 2:43min
Lap4 2:50min
Lap5 2:52min
Lap6 3:06min

[Stefano]

Session 6@80%

BSQ 5x5 120kg
BP 5x5 72kg
WPU 5x5 22kg
RDL 1x5 125kg

[Stefano]

LSS Run:
- 60min
- 7,31km
- 143bpm Avg Hr

[Stefano]

Rest Day

In the last two weeks i discovered again the beauty of Running…so for Conditioning, along with my Op I/A Block, i chose Black Professional Protocol with this weekly plan:

2 HIC Sessions
- Fast 5 Tempo Run
- 600 Meter Resets

1 E Session
- LSS Run x60min

Main goal is always gaining Strength and some Mass (4/5 sets for all my lifts in Op I/A sessions) while trying to improve my 5km time.

[Stefano]

Session 7@85%

BSQ 6x3 128kg
BP 6x3 77kg
WPU 6x3 25kg
RDL 1x3 133kg

[Stefano]

Fast 5 Tempo Run:
- 32min
- 5,00km
- 163bpm Avg Hr

[Stefano]

Session 8@85%

BSQ 5x3 128kg
BP 5x3 77kg
WPU 5x3 25kg
RDL 1x3 133kg

[Stefano]

600 Meter Resets:

Lap1 2:39min
Lap2 2:36min
Lap3 2:47min
Lap4 2:57min
Lap5 2:57min
Lap6 3:00min