לוג Hertzel Method

W6D3:
8am workout.
Bench:
70x2x5
100x3
125x1
133.5x3
121x5x6
super set with cable rows:
20x8
45x3x10
Paused SSB squat:
82x5
112x5
132x2
142x3x4
Plank:
BW+15x4x45sec

W6D2:
warm up
Deadlift:
70x5
120x5
140x3
160x1
180x1
200x3 - meh
170x3x5
Bulgarian split squat:
27x3x8
Spoto with Kadilac bar:
70x2x5
100x3
110x1
117.5x4x4
Kadilac bar chest supported rows:
85x3x10
incline curls:
14x3x10

W6D1:
Warm up
Squat:
70x5
100x5
140x3
160x1
180x1
200x3 - surprised at how well this went
170x3x5
Larsen Press:
70x2x5
100x3
110x1
115x4
122.5x2x4
Leg extension:
Black+Yellow bands 3x8
super set with Lateral raises:
9x3x10
and also super set with ab wheel 4x10

W5D3:
Tempo SSB:
82x5
102x5
122x3
142x1
150x3x4
Warm up
Bench:
70x5
80x5
100x3
120x1
135x1
145x1 - felt much better than I was expecting.
115x2x6
120x6
Cable rows:
40x3x10
super set with plank:
bwx3x1min

Morning BW 90.9
W5D2:
Warm up
Deadlift:
70x5
120x5
150x2
170x1
190x1
210x1 - this was meant to be my last warm up but it ended up being heavy enough to be the working set
170x3x5
Spoto press with the Kadilac bar:
70x2x5
90x3
110x1
117.5x4x4
Chest supported kadilac bar rows:
60x5
80x3x10
super set with bulgarian split squat:
27x3x8
curls:
14x3x10

Morning BW 89.6
Starting recovery week after spending the weekend in Vienna
W5D1:
Warm up
Squat:
70x5
100x5
140x3
160x1
185x1
202.5x1
220x1 - felt decent even though I was exhausted. RPE8.
170x5
175x5
170x5
Larsen press with Kadilac bar:
70x2x5
90x3
110x4x4
ab wheel 3x10
super set with banded leg extensions:
black band x 2x8
and also lateral raises:
7x2x15

W4D3:
Deadlift:
70x5
70x3
120x4
150x2
170x1
190x1
210x3
180x2x6
Spoto press with Kadilac bar:
70x2x5
100x3
110x1
117.5x2x4
120x4
122.5x4
Chin-ups 3x10
Curls 14x3x10
Finished the workout at 1am

W4D2:
7am workout.
Bench:
70x2x5
100x3
115x1
125x1
135x3
117.5x4x8
Plank:
15x4x45sec
Cable rows:
25x6
45x3x8

W4D1:
Warm up
Duffalo bar squat:
75x5
105x5
135x3
155x1
175x1
190x1
210x3 - fucked up the first rep a little
Video:

קישור לצפייה: https://www.instagram.com/reel/Co2uTN5gdlX/?igshid=NTdlMDg3MTY=
because the bar threw me off. Still happy it went up at an RPE8
175x3x6
Larsen press:
70x2x5
90x3
110x1
117.5x3x4
Single leg leg extension:
Black band x 3x10
DB lateral raises:
5x3x12
An wheel 4x10

W3D4:
Warm up
Tempo deadlift:
70x2x5
120x4
150x2
170x3
175x2x3
Super set with lateral raises:
9x3x8
Single leg leg curls:
band+10x3x8
Rope pushdowns:
35x3x8
Tempo an wheel 4x10