לוג Hertzel Method

Morning BW 95.8
W5D1:
Squat:
60x5
100x5
140x3
160x1
180x1
200x1
220x2x1 - went too deep because I didn't have a mirror.
Goblet squat:
27.5x3x10
Bulgarian split squat with a bar:
30x3x10
Deadbugs 3x10

Morning BW 94. Fuck me
W4D4:
בנץ':
60x5
80x5
100x2
115x5x3
DB seated press:
25x3x10
Seated rows 3x10
DB pullover:
45x3x10
Nice easy workout.

Morning BW 94.8
W4D3:
Deadlift:
60x5
100x5
140x3
165x1
185x1
205x1
225x1
235x1
240x1 - warmup felt bad. 240 ended up being a grinder but I got it.
225x2x2
Leg extensions:
75x3x10
Superset with lying leg curls:
52x4x10
Ab wheel:
BW+5x10
BWx3x10

Hate these early workouts.

Morning BW 94.7. fuck me.
W4D2:
Bench:
60x5
80x3
100x2
110x1
120x1
130x1
142.5x3x1
130x4x3
DB incline:
34x4x10
Power chest flys:
24x3x10
Behind the head rope extensions:
85x5x10

Morning BW 94.5. I was very sick for the past 2 days and couldn't eat at all.
W4D1:
Squat:
70x5
100x5
140x3
160x1
180x1
200x1
215x1
230x2x1 - I was super happy to still be able to get 230 comfortably after not being able to get out of bed yesterday.
200x3x3
Single leg leg press:
80x3x10
Bulgarian split squat:
14x3x10
Superset with ab wheel:
BW+5x4x10

W3D4:
Bench:
50x5
80x3
100x2
115x1
125x5x3
Snatch grip deadlift:
60x5
100x3
120x1
130x2x6

W3D3:
Deadlift:
60x5
100x5
140x3
165x1
185x1
205x1
225x1
240x2 - PR! First DL PR in 3 years!
Squat:
60x5
100x5
140x3
160x1
180x1
192.5x2x5
Floor press:
70x5
90x3
107.5x3x6

So happy with this workout.
Here are the videos of my top lifts from this week:
Yaniv Goft on Instagram: “Finished a brutal block by coach @virtustrength and got these top lifts: 227.5x2 #squat 140x2 #bench and a PR of 240x2 #deadlift…”

Morning BW 96.9
W3D2:
Bench:
50x5
70x5
90x3
105x2
120x1
130x1
140x2 - went a lot easier then I expected. I planned to do 137.5 and yoloed 140. I should've put 142.5 or even 145 to get RPE9.
130x4x3
Pause squat:
60x5
100x3
140x2
160x2x5
DB incline:
34x4x10
Power chest flys:
22x3x10
Behind the head rope extensions:
85x5x10

Morning BW 96
W3D1:
Squat:
60x5
100x4
140x3
160x1
180x1
200x1
215x1
227.5x2 - felt a lot better then I expected since I spent all day lifting boxes and moving stuff around the house and I had to lift in a different gym because of the elections.
217.5x2x2
Bench:
60x5
80x3
100x2
110x1
117.5x4x5
Pause deadlift:
60x5
100x3
140x2
160x1
180x3x3
Leg press 4x10
Bulgarian split squats:
12x3x10
Super set with ab wheel:
BWx4x10

Awesome day.

W2D4:
Bench:
70x5
90x3
105x2
115x1
125x5x3 - felt very easy. Didn't even bother getting a lift off
Snatch grip deadlift:
70x5
100x3
120x1
130x3x6
DB seated press:
25x4x10
Superset with:
Seated cable rows 3x10
DB pullover:
40x3x10
Nice quick workout.
Survived another week of this brutal block