לוג Hertzel Method

W10D4:
Warm up
Bench:
70x2x5
100x3
110x1
115x8
107.5x2x8
110x2x8 - felt great today
Deadlift:
60x5
100x3
110x2x6 - half reps
125x2x8
One arm cable rows:
30x4x8
Super set with machine chest flys:
100x3x11
Machine rear delts rows:
90x3x10
Rope pushdowns:
115x6x12
Super set with curls:
12x6x12

W10D3:
Warm up
Deadlift:
Since I deadlifted yesterday I didn't want to do sets of 10 so me and my coach decided I'll test the waters a little
60X5
100X3
120X3
140X2
150X2
155X2
160X2
170X1
180X1 - no pain or sensitivity I was really happy about this.
Pause Squat:
50X3X6
Bulgarian Split Squat:
14X3X10
Hyperextensions:
BWX3X7
Good girl:
35X2X12
35X15
Leg raises:
BWX4X12

W10D2:
Warm up
Wide grip bench:
60x6
70x5
100x3
112.5x4x11
Deadlift:
60x5
80x3
100x2
120x3x10
Squat:
60x3x6
Single hand lat pulldowns:
50x3x12
DB incline:
32x4x14
Seated lateral raises:
8x3x13
Rope pushdowns:
130x3x12
Curls:
14x3x15

W10D1:
Squat:
60x5
85x6x3
Belt squat:
75x5
100x3
125x3x8
RDL:
70x3x8
Deadlift:
70x3
100x3
115x3x10
Leg extension:
65x4x12
Super set with single leg leg curls:
25x4x15

W9D4:
Bench:
60x5
70x5
100x3
112.5x8
105x3x8
107.5x8
Deadlift:
60x5
90x3
110x2x6 - half deadlift
110x3x10
Between the last 2 sets I did
One arm cable rows:
25x4x10
Back to back sets with machine chest flys:
85x3x12
Then I did the 3rd set of deadlift. Took about 7-8 minutes to so the rows and flys.
Chest supported rear delts rows:
50x3x12
Rope pushdowns:
115x6x12
Super set with curls:
12x6x12

Morning BW 88
W9D3:
Warm up
Deadlift:
60x5
80x3
105x3x10
Block pulls:
120x2x6
Pause squat:
40x2x6
Bulgarian split squat:
14x3x10
Hyperextensions:
BWx3x8
Adductors:
30x3x15
Ab wheel:
BWx4x10

Morning BW 88.4
W9D2:
Warm up
Wide grip bench:
65x5
75x5
100x3
110x2x10
110x2x11
Squat:
50x2x6
One arm lat pulldowns:
50x12
60x2x10
Super set with DB incline:
32x15
32x3x12
Seated lateral raises:
7x3x15
Rope pushdowns:
115x3x15
Curls:
12x3x15

W9D1:
Warm up
Squat:
20x5
50x5
75x6x3
Belt squat:
50x5
90x3
125x3x8
Deadlift:
60x5
80x3
100x3x10 - back in the 3 digits club with no pain
RDL:
70x3x8
Leg extension:
70x4x12
Super set with single leg leg curls:
25x4x15

W8D4:
Warm up
Bench:
60X5
80X4
100X3
110X1
115X8
105X2X8
107.5X2X8
Deadlift:
60X5
80X3
95X2X6 - half reps
95X3X10
One arm cable rows:
25X4X10
super set with chest flys:
85X3X12
Rear delt rows:
55X2X10
50X10
Rope pushdowns:
115X6X12
suepr set with curls:
12X6X12

W8D3:
Warm up
Deadlift:
60X5
80X3
90X3X10 - felt good
Block pulls from knee height:
100X2
110X2X6
Pause Squat:
35X2X6
Bulgarian Split Squat:
12X3X10
Back extensions:
BWX3X8
Adductors:
20X15
25X15
30X2X15 - this exercise just feels weird.
Ab wheel 3-4X10