לוג Hertzel Method

W5D4:
Bench
70x2x5
100x3
120x1
125x3
127.5x4x3
Super set with DB seal rows:
34x3x8
Sport press, 2ct pause:
120x5
115x2x5
Super set with DB rows:
41x3x8
Cable front raises:
18x3x8
DB Incline curls:
11.5x4x12

W5D3:
Deadlift:
60x2x5
70x5
80x5
90x5
100x5
110x5
120x2x5 - back just doesn't really seem to improve lately.
Jefferson curls:
20x4x12
Standing leg curls:
20x5x8
Standing ab wheel with a band 3x8
Pallof press 3x8

W5D2:
Bench:
60x5
80x4
100x3
120x1
127.5x3
115x5x5
DB incline:
34x3x8
Chinups:
BWx3x8
Chest dips:
BWx3x8
Rope pushdowns:
63x3x8

W5D1:
Standing leg curls:
15x3x12
Leg extension:
20x3x8 - slow and controlled to move blood to knees
DB RDL:
34x3x8
Copenhagen plank 4x8
Banded wall sits:
3x40sec
Plank:
BW+40x60sec
BW+60x60sec
BW+80x2x45sec - actually starting to push these.

W4D4:
TnG bench:
70x2x5
100x3
110x3x8
Seated DB OHP:
27x3x6
DB seal rows:
32x3x8
DB rows:
41x3x10
Cable pullover:
63x3x8
Incline curls:
11.5x3x10

W4D3:
Deadlift:
60x5
100x5x5
Jefferson curls:
27.5x2x10
25x2x10
Standing leg curls:
17.5x5x8
Ab wheel:
BW+10x3x10
Pallof press 3x10

W4D2:
Bench:
60x2x5
80x4
100x3
117.5x2x3
115x2x3
super set with neutral grip pullups:
bwx7,7,6
DB incline:
30x3x8
Cable dips:
53x3x8
Rope pushdowns:
63x3x8

Recovery week
W4D1:
Standing leg curls:
15x3x12
DB RDL:
32x3x8
Copenhagen plank 3x8
Banded wall sits:
3x30sec
Plank:
BW+20x4x60sec

W3D4:
Bench:
70x2x5
100x3
115x1
122.5x6x3
DB seated OHP:
29.5x3x6
DB seal row:
34x4x10
DB rows:
41x3x12
Cable pullover:
67.5x3x8
Incline curls:
12.5x4-5x10-12

W3D3:
Deadlift:
70x5
100x5
110x5
120x5
122.5x5
125x5
127.5x5
130x5 - deadlift feels okayish
Box squat:
70x5
100x5x5 - squats feel like absolute crap. Both for my knees and for my back.
Jefferson curls:
25x5x12
Leg press:
Couldn't get passed warm up since knees are getting worse every workout. I need to see a physio.
Standing leg curls:
16.25x5x10
Pallof press 3x10