Stefano’s Log

[Stefano]

I started today Operator I/A Block 17 with new maxes:

Back Squat 158kg
Bench Press 98kg
Weighted Pull Ups 13kg/16kg/23kg
Romanian Deadlift 168kg

I won’t program WPU with exact percentages (because of bodyweight fluctuations), I’ll use the weights which let me complete comfortably the 75%/80%/85% sessions of OP I/A. I didn’t add weight for BSQ because i wasn’t completely satisfied with my technique.

Goals for the Block

1) Gain muscles and Strength
2) Improve my Rowing

Conditioning

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

- 8500m Row (Tuesday)
- 4x1500m Rowing Intervals (Thursday)
- 8000m Row (Saturday)

Today

Session 1@75%

BSQ 5x5 119kg
BP 7x5 74kg
WPU 7x5 13kg (Bw 90,1kg)
RDL 2x5 126kg
+ Curl 4x12 27kg
+ Weighted Plank 3x1min 8kg

[Stefano]

8500m Row:
- 38:34min
- 2:16.1/500m
- 18s/m
- 165bpm Avg Hr

[Stefano]

Session 2@75%

BSQ 5x5 119kg
BP 6x5 74kg
WPU 6x5 13kg (Bw 89,0kg)
RDL 2x5 126kg
+ Curl 4x12 27kg
+ Weighted Plank 3x1min 8kg

[Stefano]

4x1500m Rowing Intervals:
- 26:14min
- 2:11/500m
- 20s/m
- 163bpm Avg Hr

[Stefano]

Session 3@75%

BSQ 5x5 119kg
BP 6x5 74kg
WPU 6x5 13kg (Bw 89,0kg)
RDL 2x5 126kg
+ Curl 5x12 27kg
+ Weighted Plank 3x1min 8kg

[Stefano]

8000m Row:
- 36:02min
- 2:15/500m
- 18s/m
- 157bpm Avg Hr

[Stefano]

Session 4@80%

BSQ 4x5 126kg
BP 5x5 78kg
WPU 5x5 16kg (Bw 90,0kg)
RDL 1x5 134kg
+ Curl 4x10 31kg
+ Weighted Plank 3x1min 8kg

[Stefano]

9000m Row:
- 40:45min
- 2:15.8/500m
- 19s/m
- 162bpm Avg Hr

[Stefano]

Session 5@80%

BSQ 4x5 126kg
BP 5x5 78kg
WPU 5x5 16kg (Bw 89,1kg)
RDL 1x5 134kg
+ Curl 4x10 31kg
+ Weighted Plank 3x1min 8kg

[Stefano]

4x800m Rowing Intervals:
- 12:43min
- 1:59.2/500m
- 30s/m
- 166bpm Avg Hr