לוג Hertzel Method

W5D2:
Bench:
60x5
80x3
100x2
110x1
120x1
127.5x2x6
125x6
Feet up bench:
105x6
107.5x6
110x6
Cable rows:
30x10
50x2x8
60x2x8
DB seated press:
24x10
30x3x6
Cable pushdowns:
20x12
25x3x12
Leaning front raises:
9x3x10
Bent over one are pullover:
20x10
23x2x10

W5D1:
Squat:
60x5
100x5
140x3
160x1
180x1
200x3x4
Pause squat:
160x2x6
130x1 - took a 25 minute shit break so I warmed up
160x6
Goft leg curls:
15x3x10
DB lunges:
20x2x10
23x10
Landmine goblet squat:
15x10
20x10
25x10 - painless
Ab wheel+ deadbugs:
BWx3x10

Morning BW 95.5
W4D4:
Close grip bench:
60X5
80X3
100X2
110X1
120X1
130X3 - felt better then I thought
110X6
112.5X2X6
92.5X16 - 2 more then last week so I'm pleased
Lat pulldowns:
60X4X8 - finally got myself a pulley system.
Facepulls:
10X10
15X10
20X3X10
Cable curls:
20X10
25X2X10
22.5X2X10

Morning BW 95.6
W4D3:
Deadlift:
60x5
100x5
140x3
160x1
175x1
195x2x5 - went up well. RPE8.5ish
3s2dKnee deadlift:
172.5x3x4
Bulgarian split squat:
25x4x12
GM:
65x4x8
Shrugs:
60x10
130x5
170x3x10
Copenhagen plank 3x10

Morning BW 95.4
W4D2:
Bench:
60X5
80X3
100X2
110X1
120X1
127.5X6 - felt harder than it should have been. Similar to last week I still think this is probably a PR.
122.5X2X6
Feet up Bench:
112.5X3X5
DB rows:
32.5X8
52.5X4X8
Seated OHP:
50X5
62.5X3X6
Seated behind the head tricep extensions:
30X12
32.5X3X12
Front raises leaning on bench:
10X3X10
Bent over single arm pullover:
20X3X10

Morning BW 95.7
W4D1:
Squat:
60X5
100X5
140X3
160X1
175X1
192.5X5
197.5X5
200X5 - First 200kg in Goft Gym. Went up pretty good:
Yaniv Goft on Instagram: “Got the first 200kg #squat in Goft Gym today for the 3rd set of 5. Thanks @virtustrength for the coaching. #powerlifting #squats #bench…”
Pause Squat:
170X3X5
Goft Leg Curls:
15X3X10
Lunges:
50X3X10
Landmine Goblet Squat:
15X10
20X10
25X10 - felt better then regular Goblet Squat for my bad shoulder
Deadbugs + Ab wheel:
BWX3X10

W3D4:
Close grip bench:
50x5
80x3
100x2
112.5x1
125x3
105x6
110x2x6
92.5x14
BOR:
50x5
70x4x10
TRX facepulls 3x10
DB curls:
15x5x10
Great session

Morning BW 95.5
W3D3:
Deadlift:
60x5
100x5
130x3
150x1
170x1
187.5x5
190x5 - felt good. RPE8ish
3s2dknee deadlift:
170x2x4
175x4
Bulgarian split squats:
25x4x12
Friday dinner break.
GM:
60x2x8
65x8
70x8
Shrugs:
60x6
100x5
160x10
170x2x10
Copenhagen plank 3x10

W3D2:
Bench:
60X5
80X3
100X2
115X1
125X6 - a lot harder than last week.. Hopefully it's just an off day.
117.5X2X6
Feet up bench:
107.5X3X6
DB rows:
32.5X10
52.5X4X8
Seated press:
50X5
60X6
65X6
62.5X6
behind the head tricep extensions:
30X4X12
Front raises leaning on bench:
7.5X3X10
Bending single arm pullover:
17.5X3X10

W3D1:
Squat:
60x5
100x5
130x3
150x1
170x1
190x2x5
195x5 - squats felt much better this week. I needed this rest.
Pause squats:
160x6
167.5x2x6 - last week 150 felt like shit. Really shows how beat up I was.
Goft leg curls:
15x3x10
Lunges:
50x3x10
Goblet squats:
32.5x10
37.5x10. first set was okayish but second felt like shit.
Deadbugs + A wheel:
BWx3x10