לוג Hertzel Method

Morning BW 96.4
W4D2:
Bench:
70x5
85x3
100x2
112x1
122x2x6
123x2x6
125x2x6
Chest supported rows:
60x5
75x5x10
Incline:
85x4x8
Bent over lateral raises:
15x4x10
Box squat:
70x5
100x5
120x3
145x3x3
Jefferson deadlift:
20x3x10
DB pullover:
45x3x10
Banded deadbugs+cat cow 4x10

Morning BW 96.1
W4D1:
Box squat:
70x5
100x5
120x3
140x5x6 - finished 5 sets of squats without pain increasing during the sets so that's a win
Jefferson deadlift:
20x6x10
Spoto press:
70x5
85x3
100x2
110x1
120x4x6
Glute bridge:
10x4x10
Banded deadbugs + cat cow + ab wheel:
4x10

Morning BW 96.8
W3D4:
Bench:
70x5
85x3
100x2
115x1
125x1
132x4
120x2x6
122x2x6
Pullups:
BWx12,10,9
Lat pulldowns:
50x3x10
Power chest flys:
35x4x10
Dips:
BWx17,14,13
Box squat:
70x5
100x5
120x3
140x2x7
Cable rows:
50x3x10
Curls:
15x3x10

W3D3:
Rack pulls:
70x5
100x3x6
120x3x6 - changed my setup a little an these feel MUCH better. I'll go lower next week.
Box squat:
70x5
100x5
120x6
140x4x6 - feels better but still pretty shit.
Goft leg curls:
19x4x10
Cable leg extension:
15x4x10 - finally managed to find a decent way to do these.
Bird dog + Ab wheel 4x10

Morning BW 97
W3D2:
Bench:
70x5
85x3
100x2
110x1
120x6x7
Chest supported rows:
60x6
75x4x10
Incline:
85x4x8
Bent over lateral raises:
15x4x10
DB pullover:
45x3x10
Box squat:
70x5
100x5
120x3
140x3x3
Jefferson deadlift:
20x3x10

Morning BW 96.8
W3D1:
Box squat:
70x5
100x5
120x3
140x6
150x6 - fuck my back. Skipped my physio lately and now squats hurt me. Gonna go back to doing it better.
Jefferson deadlift:
20x10
10x5x10
Spoto press:
70x5
85x3
100x2
110x1
120x4x6
Glute bridge:
10x4x10
Cat cow 4x10

Morning BW 97
W2D4:
Bench:
70x5
90x3
105x2
115x1
125x1
135x3
130x5
120x4x5
Pullups:
BWx13,11,8
Lat pulldowns:
50x3x10
Power chest flys:
35x3x10
Dips:
BWx16,13,10
One arm cable rows:
25x4x10
Curls:
15x3x10

W2D3:
Block pulls:
70x5
100x5
130x6
120x4x6
Box squat:
70x5
120x5
140x2
100x6 - felt my back way too much. Not sure if it's the block pulls or a bunch of outside life shit. Decided to postpone squats to the evening.
70x5
120x3
140x2
150x6
160x2x6
Goft leg curls:
15x4x10
Goft left extension:
15x4x10
Bird dog + Ab wheel 4x10

Morning BW 97.0
W2D2:
Bench:
70x5
90x3
105x2
118x8
115x8
112x8
113x3x8 - chest was surprisingly sore.
Chest supported rows:
60x5
70x10
75x3x10
Incline:
80x8
82x2x8
Bent over lateral raises:
15.5x3x10
DB pullover:
45.5x3x10
Jefferson deadlift:
30x3x10
Banded deadbugs+cat cow 3x10

W2D1:
Box squat:
70x5
120x5
140x3
160x3x6
170x6 - lowered the box each set till reached parallel and then went up to 170. No pain.
Jefferson deadlift:
35x3x10
40x3x10
Spot press:
70x5
90x3
105x2
115x6
120x2x6
122x6
Glute bridge:
10x4x10
Banded deadbugs+cat cow+ ab wheel 4x10