Stefano’s Log

[Stefano]

Recovery Run:
- 46min
- 5,28km
- 147bpm Avg Hr

[Stefano]

Rest Day

[Stefano]

I started Operator I/A Block 10 with these maxes: the weights are the same of the previous Block because i wasn’t totally satisfied with my technique.

Back Squat 150kg
Bench Press 90kg
Weighted Pull Ups 7x3–>7x5 +22kg
Romanian Deadlift 156kg

The Plan for this Block

Goals

- Strength and Mass increase: i was tempted to try one of the Mass Template, but i simply can’t abandon Op I/A….so extra sets (5-7 for each workout) are the way to go
- I decided to include a hinge movement (RDL) as the only accessory (i can’t Deadlift from the floor in my apartment). I’ll program RDL with the S-Cluster progression in Grey Man Template. I treat this movement mainly as injury prevention (Hamstrings are my weak point).

Conditioning

- Considering Strength and hypertrophy are my main goals, i’ll use the Conditioning Template of Mass Book, so 3 Sessions each week:

3 Recovery Run
Or
2 Recovery Run - 1 Hiking/Trekking Session (Mountains or Hills, if the weather is good enough)

Today

Session 1

BSQ 6x5 113kg
BP 7x5 68kg
WPU 7x4 22kg
RDL 4x12 86kg

[Stefano]

Recovery Run:
- 31min
- 4,01km
- 151bpm Avg Hr

[Stefano]

Session 2@75%

BSQ 6x5 113kg
BP 7x5 68kg
WPU 1x5/6x4 22kg
RDL 4x12 86kg
(Bw 79,4kg)

[Stefano]

Recovery Run:
- 31min
- 4,02km
- 144bpm Avg Hr

[Stefano]

Session 3@75%

BSQ 7x5 113kg
BP 7x5 68kg
WPU 2x5/5x4 22kg
RDL 4x12 86kg

[Stefano]

Fast 5 Tempo Run:
- 36min
- 5,00km
- 156bpm Avg Hr

[Stefano]

Rest Day

[Stefano]

Session 4@80%

BSQ 5x5 120kg
BP 7x5 72kg
WPU 3x5/4x4 22kg
RDL 1x5 125kg

As i became more serious about running, my legs felt tired…so i decided to cut RDL volume and go with Option 1 of “Incorporating Deadlift” Chapter