Stefano’s Log

[Stefano]

Session 8@85%

BSQ 5x3 133kg
BP 5x3 81kg
PU 5x11 Bw (84,2kg)
RDL 1x3 139kg
+ Curl 4x8 32kg

[Stefano]

6x500m Rowing Intervals:
- 12:21min
- 2:03/500m
- 34s/m
- 156bpm Avg Hr

[Stefano]

Session 9@85%

BSQ 5x3 133kg
BP 5x3 81kg
PU 5x11 Bw (84,8kg)
RDL 2x3 139kg
+ Curl 5x8 32kg

End of the Block, I’ll repeat the same weights in the next one…

[Stefano]

5000m Row:
- 26:47min
- 2:40/500m
- 20s/m
- 134bpm Avg Hr

Merry Christmas Everyone!

[Stefano]

I started today Operator I/A Block 15 with the same maxes of the previous one:

Back Squat 156kg
Bench Press 95kg
Pull Ups 14reps
Romanian Deadlift 164kg

Goals for the Block

1) Gain muscles and strength
2) Improve my Squat/Bench Technique
2) Improve my Rowing

Conditioning

Black Professional Protocol with a specific Rowing program (“Pete Plan”) which consists of 3 weekly workouts. This week:

- 5500m Row (Tuesday)
- 4x750m Rowing Intervals (Thursday)
- 5500m Row (Saturday)

Today

Session 1@75%

BSQ 5x5 117kg
BP 6x5 71kg
PU 6x10 Bw (85,7kg)
RDL 2x5 123kg
+ Curl 4x12 25kg

[Stefano]

5500m Row:
- 28:22min
- 2:34/500m
- 23s/m
- 133bpm Avg Hr

[Stefano]

Session 2@75%

BSQ 5x5 117kg
BP 6x5 71kg
PU 6x10 Bw (85,5kg)
RDL 2x5 123kg
+ Curl 4x12 25kg

[Stefano]

4x750m Rowing Intervals:
- 12:33min
- 2:05/500m
- 25s/m
- 155bpm Avg Hr

[Stefano]

Session 3@75%

BSQ 5x5 117kg
BP 7x5 71kg
PU 7x10 Bw (85,7kg)
RDL 2x5 123kg
+ Curl 5x12 25kg
+ Plank 3x1min

Happy new year to everyone!

[Stefano]

5500m Row:
- 26:45min
- 2:26/500m
- 18s/m
- 138bpm Avg Hr