לוג Hertzel Method

Morning BW 97.2 PR.
W4D1:
Squat:
60x5
100x5
140x3
160x1
180x1
197x1
212x3
217x3 - felt VERY easy. Probably RPE7-7.5
Pause squats:
181x3x5
Deficit deadlift:
60x5
100x5
140x3
170x1
192x1
207x3
212.5x3x3
I'm exhausted. I'll get the accessories done tomorrow.

W3D4:
Bench:
60x5
80x3
100x2
117.5x1
130x1
140x2 - finally felt comfortable
130x4x3
Shapira press:
108x3x6
Lat pulldowns:
62.5x4x10
Power chest flys:
27x10
31x2x10
DB pullover:
41x8
46x2x8
Curls:
16x4x10

Yesterday BW was 96.6
W3D3:
Deadlift:
60x5
100x5
140x3
160x1
180x1
200x1
220x2x3
Pause deadlift:
182x4
187x4
182x4
Tempo 3-0-3 squat:
160x4x3
Goft leg curls:
18x4x8
Lunges:
25x3x10
Ab wheel 4x10 - started doing these standing with partial ROM in Hopes to one day be able to do a full standing ab wheel.

W3D2:
Bench:
60x5
80x3
100x2
115x1
122.5x5
127.5x5
125x5
Incline:
80x3x10
Pendlay Row:
70x5
90x3
110x3x5
Landmine press:
3x8 with a different setup so weight is irrelevant.
Tricep pushdowns 4x10

W3D1:
Squat:
60x5
100x5
140x3
165x1
191x1
208.5x4
212x4 - awesome set. Technique was on point and the weight felt great.
Pause squats:
171x4
173x4
178x4
5cm Deficit deadlift:
60x5
100x5
140x3
166x1
192x3
197x3
200x2x3
Bulgarian split squat:
15x3x10
GM:
65x3x8
Deadbugs+ Ab wheel:
4x10

W2D5:
Bench:
60x5
80x3
100x2
120x1
130x1
137.5x1
142.5x2 - was a lot harder then it should have been. I'm just not recovering from benching 3 times per week. It should have been an easy RPE8-8.5 on a normal day but it was an RPE10
130x3x3
Shapira press:
105x2x6
108x6
Lat pulldowns:
60x2x8
60x12
Power chest flys:
24.5x3x10
DB pollover:
41x3x8
Curls:
14.5x4x10

W2D4:
Deadlift:
60X5
100X5
140X3
160X1
179XF - tried DOH and nearly locked out.
197X1
215X4
220X4 - very happy with this set.
Pause deadlift:
187X2X4
161X4 - first sets I wasn't upright enough in the pause and felt it in my erectors. 161 felt much better.
Tempo Squat 3-0-3:
60X3
100X3
140X1
165X3X3
Goft leg curls:
18X4X8
Lounges:
28X3X8
Ab wheel:
BWX4X10

Morning BW 95.9
W2D3:
Bench:
60x5
80x3
100x2
110x1
120x2x5
122.5x5
Incline:
77.5x2x10
80x10
Lateral raises:
12x4x8
Landmine press:
15x8
17.5x8
20x8
Rope pushdowns:
25x4x10

W2D2:
Bench:
60x5
80x3
100x2
110x1
125x1
132.5x5x2 - triceps were very sore
Pendlay Row:
60x5
80x3
100x1
110x3x5
Bulgarian split squat:
16x4x10
GM:
50x3x8
Banded deadbugs 4x10
Ab wheel 4x10

Morning BW 96.6. Last few days I was under 95.5. Don't know how I woke up this heavy
W2D1:
I was still sore from last weeks deadlift.
Squat:
60X5
100X5
140X3
160X1
180X1
201X4
203.5X4
Pause squat:
171X4
166X2X4
Deficit Deadlift:
60X5
100X5
130X3
156X1
179X3
190X3
200X3 - Much easier then I expected. Got to break in my ny texas deadlift bar and man, what a difference does this bar make.
Vid:
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