Stefano’s Log

[Stefano]

Session 9@85%

BSQ 5x3 128kg
BP 5x3 77kg
WPU 1x4/4x3 25kg
RDL 1x3 133kg

[Stefano]

LSS Run:
- 60min
- 8,78km
- 152bpm Avg Hr

[Stefano]

I started Operator I/A Block 11 with these maxes:

Back Squat 152kg
Bench Press 92kg
Weighted Pull Ups 5x3–>5x5 +25kg
Romanian Deadlift 158kg

The Plan for this Block

Goals

1) Strength increase while trying to build some muscles.
2) Improve my running, especially 5k.

Conditioning

Black Professional Protocol with this weekly plan:

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

1 E Session
- LSS Run x60min

Today

Session 1@75%

BSQ 5x5 114kg
BP 5x5 69kg
WPU 2x4/3x3 25kg
RDL 1x5 119kg

[Stefano]

Fast 5 Tempo Run:
- 28:44min
- 5,00km
- 162bpm Avg Hr

I was so happy to achieve, for the first time, a sub 30min time! This was like a Squat PR…two weeks of Black Protocol and my 5k time drop from 36min to 28:44min!

[Stefano]

Session 2@75%

BSQ 5x5 114kg
BP 5x5 69kg
WPU 3x4/2x3 25kg
RDL 1x5 119kg

[Stefano]

600 Meter Resets:

Lap1 2:52min
Lap2 3:00min
Lap3 3:00min
Lap4 2:47min
Lap5 2:54min
Lap6 2:50min

Lap 2 and 3 are overestimated because my watch stopped during the Run.

[Stefano]

Session 3@75%

BSQ 5x5 114kg
BP 5x5 69kg
WPU 5x4 25kg
RDL 1x5 120kg

[Stefano]

LSS Run:
- 60min
- 9,01km
- 151bpm Avg Hr

[Stefano]

Session 4@80%

BSQ 4x5 122kg
BP 5x5 74kg
WPU 5x4 25kg
RDL 1x5 126kg

[Stefano]

Fast 5 Tempo Run:
- 30:03min
- 5,01km
- 165bpm Avg Hr