Stefano’s Log

[Stefano]

Session 7@85%

BSQ 5x3 136kg
BP 6x3 85kg
WPU 6x3 24kg (Bw 91,0kg)
RDL 2x5 145kg
+ Curl 4x8 36kg
+ Weighted Plank 6x30s. 16kg

[Stefano]

10000m Row:
- 45:04.1min
- 2:15.2/500m
- 18s/m
- 163bpm Avg Hr

[Stefano]

Session 8@85%

BSQ 5x3 136kg
BP 6x3 85kg
WPU 6x3 24kg (Bw 90,4kg)
RDL 2x5 145kg
+ Curl 4x8 36kg
+ Weighted Plank 6x30s. 16kg

[Stefano]

4x1000m Rowing Intervals:
- 15:49.2min
- 1:58.6/500m
- 32s/m
- 169bpm Avg Hr

[Stefano]

Session 9@85%

BSQ 5x3 136kg
BP 6x3 85kg
WPU 6x3 24kg (Bw 91,5kg)
RDL 2x5 145kg
+ Curl 4x8 36kg
+ Weighted Plank 6x30s. 16kg

[Stefano]

2x15min Rowing Intervals:
- 6690m
- 2:14.5/500m
- 17s/m
- 155bpm Avg Hr

[Stefano]

I started today Operator I/A Block 19 with the same maxes of the previous block:

Back Squat 160kg
Bench Press 100kg
Weighted Pull Ups 14kg/16kg/24kg
Romanian Deadlift 170kg

Goals for the Block

1) Perfecting my BSQ/BP/RDL technique
2) Improve my Rowing

Conditioning

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

- 10000m Row (Tuesday)
- 3x2000m Rowing Intervals (Thursday)
- 4x8min Rowing Intervals (Saturday)

Today

Session 1@75%

BSQ 5x5 120kg
BP 6x5 75kg
WPU 6x5 14kg (Bw 92,0kg)
RDL 2x5 128kg
+ Curl 4x12 29kg
+ Weighted Plank 6x30s. 20kg

[Stefano]

10000m Row:
- 45:00.0min
- 2:15.0/500m
- 18s/m
- 157bpm Avg Hr

[Stefano]

Session 2@75%

BSQ 5x5 120kg
BP 6x5 75kg
WPU 6x5 14kg (Bw 91,4kg)
RDL 2x5 128kg
+ Curl 4x12 29kg
+ Weighted Plank 6x30s. 20kg

[Stefano]

3x2000m Rowing Intervals:
- 26:08.7min
- 2:10.7/500m
- 19s/m
- 160bpm Avg Hr