Stefano’s Log

[Stefano]

Bulgarian Split Squats 5x5 38kg
Bench Press 5x5 70kg
Dumbbell Row 5x5 42kg
Deadlift 1x5 126kg
+ Weighted Plank 5x30sec. 18kg
+ Curl 5x10 30kg

[Stefano]

LSS Run
- 00:58:24
- 8,33km
- 152bpm Avg Hr

[Stefano]

LSS Run
- 00:58:34
- 8,36km
- 151bpm Avg Hr

[Stefano]

Bulgarian Split Squats 5x5 40kg
Bench Press 5x5 70kg
Dumbbell Row 5x5 44kg
Deadlift 1x5 126kg
+ Weighted Plank 5x30sec. 20kg
+ Curl 5x8 32kg

[Stefano]

Yesterday

LSS Run
- 00:58:31
- 8,31km
- 154bpm Avg Hr

Today

LSS Run
- 01:28:39
- 12,00km
- 151bpm Avg Hr

[Stefano]

I began today a Fighter Block with a really minimalist Cluster (BSQ, BP and DL for 1 set) and a TM. Improving Running and Endurance in general is my mai goal…Conditioning will be Green Protocol in order to train for my first Half Marathon in November.

Back Squat 140kg
Bench Press 90kg
Deadlift 150kg

Fighter Block 1 Week 1@75%

BSQ 3x5 105kg
BP 3x5 68kg
DL 1x5 113kg

+ 10000m Row:
- 46:25min
- 2:19.2/500m
- 15s/m
- 154bpm Avg

[Stefano]

LSS Run
- 01:01:08
- 8,51km
- 149bpm Avg Hr

[Stefano]

LSS Run
- 01:00:13
- 8,42km
- 147bpm Avg Hr

[Stefano]

Fighter Block 1 Week 1@75%

BP 3x5 68kg
DL 3x5 113kg

I felt a sharp pain in my groin during BSQ warm up so I stopped…luckily I felt no pain during DL so I decided to do 3 sets. If pain persists also next week my Fighter Block will become even more minimal with Bench Press and Deadlift (as suggested in the forum while Marathon Training and in 2nd edition of TB1).

+ 4x2000m Rowing Intervals:
- 35:52min
- 2:14.4/500m
- 15s/m
- 155bpm Avg

[Stefano]

LSS Run
- 01:00:45
- 8,41km
- 147bpm Avg Hr