Stefano’s Log

[Stefano]

I started Operator I/A Block 12 with these maxes:

Back Squat 154kg
Bench Press 94kg
Barbell Rows 96kg
Romanian Deadlift 160kg

I switched WPU for BB Rows because i wanted to try a pure all Barbell Block. With my Bodyweight increase WPU are harder to program so Rows seems a better choice.

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
- Speed Endurance Ladders/Oxygen Debt 101/600 Meter Resets (rotating between them the Speed Session)

1 E Session
- LSS Run x60+min

Today

Session 1@75%

BSQ 5x5 116kg
BP 7x5 71kg
BB ROW 7x5 72kg
RDL 1x5 120kg

[Stefano]

Fast 5 Tempo Run:
- 28:34min
- 5,01km
- 157bpm Avg Hr

This was a PB!

+ Recon Ron Pull Up Program
10/8/6/6/6

20 consecutive Bw reps could be a good goal…

[Stefano]

Session 2@75%

BSQ 5x5 116kg
BP 6x5 71kg
BB ROW 6x5 72kg
RDL 1x5 120kg

[Stefano]

Speed-Endurance Ladders:

1st Ladder
400m 1:27min
300m 1:16min
200m 0:51min
100m 0:27min
100m 0:27min
200m 0:53min
300m 1:17min
400m 1:49min

2st Ladder
400m 1:47min
300m 1:17min
200m 0:55min
100m 0:18min
100m 0:23min
200m 0:55min
300m 1:24min
400m 1:50min

Hard…

+ Recon Ron Pull Up Program
10/8/6/6/6

[Stefano]

Session 3@75%

BSQ 5x5 116kg
BP 6x5 71kg
BB ROW 6x5 72kg
RDL 1x5 120kg

[Stefano]

LSS Run:
- 87min
- 12,55km
- 151bpm Avg Hr

+ Recon Ron Pull Up Program
10/8/6/6/6

[Stefano]

Session 4@80%

BSQ 4x5 123kg
BP 5x5 75kg
BB ROW 5x5 77kg
RDL 1x5 128kg

[Stefano]

Fast 5 Tempo Run:
- 28:33min
- 5,00km
- 5:43km Avg Pace

+ Recon Ron Pull Up Program
11/8/7/6/6

[Stefano]

Session 5@80%

BSQ 4x5 123kg
BP 5x5 75kg
BB ROW 5x5 77kg
RDL 1x5 128kg

[Stefano]

Oxygen Debt 101
- 4 Rounds
- 9:48min total
- Killer (181bpm Max Hr)

+ Recon Ron Pull Up Program
11/8/7/6/6