Stefano’s Log

[Stefano]

Session 6@80%

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

[Stefano]

LSS Run:
- 113min
- 15,24km
- 145bpm Avg Hr

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

[Stefano]

Session 7@85%

BSQ 4x3 131kg
BP 5x3 80kg
DB ROW 5x6 45kg
RDL 1x3 136kg
+ KB Curl 4x8 14kg

I switched to DB Rows as they feel way safer for my lower back! Then some Curl for my elbows health.

[Stefano]

Meat-Eater II:
- Swing with a 50kg DB
- 25:03min total time (rest included)
- 149bpm Avg Hr (172bpm Max Hr)

+ Recon Ron Pull Up Program
12/8/7/7/6

[Stefano]

Session 8@85%

BSQ 4x3 131kg
BP 5x3 80kg
DB ROW 5x6 45kg
RDL 1x3 136kg
+ KB Curl 4x8 14kg

[Stefano]

GC3 AKA Brig Rat:
- Burpees/Ring Dips/Squats/Plank
- 5 Rounds
- 149bpm Avg Hr (170bpm Max Hr)

+ Recon Ron Pull Up Program
12/8/7/7/6

[Stefano]

Session 9@85%

BSQ 4x3 131kg
BP 5x3 80kg
DB ROW 5x6 45kg
RDL 1x3 136kg
+ KB Curl 4x8 14kg

End of the Block…overall i’m a bit disappointed:

Max Strength: i didn’t really own the weights as i wanted so i’ll repeat the same weights also in the next Block. I’m also following Recon Ron Pull Up program 3xweek (when i don’t lift) to reach 20 BW reps.

Conditioning-Black Protocol: i got some shin splints so i stopped running for this week…i switched to Meat-Eater II and GC3 - Brig Rat as HIC, if tomorrow my shins feel better i’ll go with a LSS Run, if the pain is there i’ll probably do another HIC (GC5 or GC4).

[Stefano]

GC5:
- Ring Dips (11/11/9)
- Push Ups (20/17/17)
- Pull Ups+Burpees 5:55min
- 126bpm Avg Hr (167bpm Max Hr)

+ Recon Ron Pull Up Program
12/8/7/7/6

[Stefano]

I started Operator I/A Block 13 with these maxes:

Back Squat 154kg
Bench Press 94kg
Dumbbell Rows 60kg
Romanian Deadlift 162kg

I kept the same weights from the previous Block because i wasn’t totally satisfied with my technique.

On non-lifting days (3xweek) i’ll keep on following the Recon Ron Pull Up Program to reach 20 BW reps.

Conditioning

- if my shins feel better i’ll go again with Black Professional Protocol to improve my running and train for a Half Marathon i want to do on March 2022.
- if my shins don’t recover i’ll go with Black Protocol with non-running HIC.

Today

Session 1@75%

BSQ 5x5 116kg
BP 6x5 71kg
DB ROW 6x10 42kg
RDL 1x5 122kg
+ KB Curl 4x12 11kg

[Stefano]

LSS Run:
- 51:00min
- 6,59km
- 152bpm Avg Hr

+ Recon Ron Pull Up Program
12/9/7/7/7