לוג Hertzel Method

W!D2:
Bench:
70x2x5
100x3
115x1
125x1
136x1
141x1
146x1 - rpe10
125x3
115x3x4
super set with neutral grip chinups:
BW+15x4x10
Rope pushdowns:
40x4x10
super set with DB rows:
57x3x10

W!D1:
Warm up
Squat:
70x5
120x4
140x2
160x6
170x6
175x6
Block pulls:
70x5
120x5
170x1
170x4
180x4
190x4
Belt squat:
100x5
150x5
200x8
240x2x8
Pallof press 3x10
Jeferson curls:
25x4x12
Planks - hard version 3x30sec

W?D4:
DB arnold press:
9x2x25
7x2x25
BP:
70x2x5
90x3
110x3
115x3
120x2x3
122.5x3
120x3
122.5x3
Bench was superset with the next 3 exercises:
Pendlay rows:
70x5
95x3x6
Chinups:
BWx3x13
Concentration culs:
15x10
14x3x10
DB flys:
21.5x3x8
super set with Hammer curls:
17x4x8

W?D3:
Warm up
Deadlift:
70x5
120x4
130x10
140x10
150x10
Box squat:
70x5
125x5
132.5x5
140x5
Stability rows:
36x3x10
Pallof press 3x10
Woodchops 3x10
Crunches 3x10
super set with deadbugs 2x8

W?D2:
Warm up
Bench:
70x5
100x3
120x1
135x1
140x1
145x1 - felt like crap, fucked the bar path and ended up RPE10 without a real pause
125x3
112.5x3x4
Super set with neutral grip chinups:
BW+5x10
BW+10x3x10 - should really stop being lazy and consistently add weight to these
Rope pushdowns:
35x4x10
super set with single arm chest supported rows with red bands:
30x10
35x2x10

W?D1:
Warm up
Sqaut:
70x5
100x5
120x3
140x6
150x6
160x6 - felt pretty good, especially the shoulder.
Block pulls from 18cm:
70x5
120x5
170x3x4
Banded leg extension 3x10
Banded leg curls 4x8
Pallof press 3x10
Jefferson furls:
20x2x12
25x2x12
Planks with straight arms:
3x30sec

W?D4:
Warm up
Seated DB OHP:
9x3x30
OHP:
20x15
Bench:
70x2x5
100x3
115x2x3
117.5x3
120x4x3
Pendlay rows:
90x3x6
Chin ups 3x12
super set with DB flys:
18x3x8
Concentration curls:
14x4x10
Hammer curls:
14x10
18x3x10

W?D3:
Deadlift:
70x5
100x15
120x10
130x10
Box squat:
70x5
120x3x5
Core stability DB rows:
27x10
32x10
36x10
Pallof press 3x10
Woodchops 25x3x10
Crunches with lifted legs 3x10
Deadbugs 2x8

W?D2:
Bench:
70x2x5
100x3
120x1
130x1
135x1
140x1
127.5x3
115x3x4
super set with pullups 4x10
Rope pushdowns:
35x4x10
super set with DB rows:
57x3x10

W?D1:
Leg press:
a bunch of warm ups
400x8
440x8
450x2x8
Standing leg curls:
22.5x3x8
Single leg leg extension:
40x3x8
Pallof press3x8
woodchops3x8
jefferson curls 3x10