לוג Hertzel Method

Morning BW 94 PR
W1D4:
Tempo Bench:
60x3
80x3
92.5x4x6
Wide grip pullups:
BWx6,7,6 - first one was wider
Cable rows:
60x4x10
DB seated OHP:
24,26,26x10
DB pullover:
40x3x10
Curls:
16,14,12,12x10 - was very pumped, 12 felt like 16

W1D3:
Deadlift:
100X2X5
130X3
150X1
165X7X6 - I was still pretty sore from Mondays Squats but it was easy enough to finish.
Pause Squat:
100X5
130X3X6 - after this my gym closed and I had to go to another gym to finish the workout
Leg curls 3X10
One leg Romanian DL:
10X6
14X6
18X6
Bulgarian split squats:
14X3X10
Copenhagen plank 3X10 - this shit is fucking hard

W1D2:
Bench:
60x5
80x3
100x6x8
DB incline:
34x10
38x2x8
Floor press:
60x5
100x5
80x10,8 - triceps were fried
Machine flys:
55,70,55x10
Facepulls:
100x3x10
Overhead rope tricep extensions:
85x3x10

Some fuckboy tied his bike on mine and I had to wait an hour and a half after finishing my workout to leave..

Morning BW 93.2
W1D1:
Squat:
60x5
110x5
140x3
155x7x6 - fuck thats a lot of volume
One board press:
92.5x3x8
Stiff leg deficit deadlift:
60x5
100x5
140x3x6
Leg press:
90x10
160x5
200x5
220x10
240x10
270x10 - so many fucking plates..
Leg extensions:
80x3x10
Ab wheel:
BW+10x3x10

I spent 6 days abroad. I'll get 2 recovery sessions to finish off the block
Morning BW 91.1
W5D1:
Squat:
70X5
110X5
150X2X5
Bench:
60X5
80X3
100X3X6
Deadlift:
60X5
100X5
140X3
160X1
170X5
145X1

Morning BW 91.. shit
W4D3:
Deadlift:
60x5
100x5
140x3
160x1
180x1
200x6x3 - solid. In comp prep 4 months ago I had this weight for 1 grindy triple
Front squats:
60x5
100x3
120x3x5
Good morning:
60x8
70x2x8
Leg extension:
80x10
85x3x10
Superseted with:
Ab wheel:
BW+10x3x10
Suitcase walk:
36x3x30
Awesome workout to finish this block before a holiday abroad

W4D2:
Bench:
60X5
80X3
100X2
115X1
127.5X2X3
130X5X3 - wasn't easy but I got it done
Pullups:
BWx12,9
Very wide pullups BWX6
superseted with:
DB Bench:
40X4X10
Lateral Raises:
9X3X10
Pec Minor Dips:
BWX6
BW+25X2X6
Rope Pushdowns:
70X3X10
Gym closed and really had to rush everything to almost finish my workout

Morning BW 92.3
W4D1:
Squat:
62x5
102x5
142x3
162x1
182x1
197x6x3 - was very hard hut painless! Really happy with this
Knee high rack pulls:
62x5
102x5
142x3
182x1
215x3x4
Leg press:
60x10
140x5
180x10
200x10
220x10
Leg curls 3x10
Ab wheel:
BW+5x3x10
Deadbugs 3x10

W3D4:
T&G bench:
60x5
80x3
100x2
110x4x6 - very easy
Lat pulldown:
64x4x10
Incline:
50x5
75x3x8
Barbell row:
70x5
90x3
100x3x5
Curls:
15x10
17.5x2x10
Cable Pullover:
68x3x10

W3D3:
Deadlift:
70X5
100X5
140X3
160X1
180X1
195X4X3 - was pretty comfortable in terms of weight but form keeps feeling a bit off
Front Squat:
60X5
90X3
115X3X6
Good Morning:
60X3X8
Leg Extensions 4X10
Ab wheel 3X10
Superset with:
Suitcase Carries:
30X3X30