לוג Hertzel Method

W2D4:
Jefferson curls 5x10
super set with pull-ups:
BWx3
BWx4x7
Broomstick GM 5x10
Plank 4x1min
Cable Pallof press:
35x12
40x2x12
Farmers walk 35x4x20m
Wall sit 4x1min
super set with cable rear delt flys:
15x2x12
And Bayesian curls:
20x2x12
Banded side walk 3x15
Glute bridge 3x12

W2D3:
Had a busy weekend so took an extra day off. Got a Physio session on Thursday so the days wouldn’t align anyway.
Jefferson curls 5x10
Broomstick GM 5x10
Plank 4x1min
Super set with 45 degree incline VTS press:
16x10
21x3x10
Cable pallof press 35x3x12
Cable flys:
20x2x15
Wall sits 4x1min
Super set with VTS JM press:
14x2x10
16x10
Banded side walk 3x15
Glute bridge 3x12

W2D2:
Jefferson Curls 5x10
Broomstick GM 5x10
Plank 4x1min
Pallof press 35x3x12
Farmers walk 33.5x4x20m
Wall sit 4x1min
Super set with DB seal rows:
20x10
25x2x10
27.5x2x10
Facepulls 30x2x12
Lying DB curls 10x2x10
Banded side walk 3x15
Glute bridge 2x12

W2D1:
Jefferson curls 5x10
Broomstick GM 5x10
Plank 4x1min
Pallof press:
40x12
35x2x12
Farmers walk:
32.5x20m
33.5x3x20m
Wall sits 4x1xmin
super set with VTS bench:
16x10
26x3x10
Cable lateral raise:
15x2x12
VTS JM press:
14x2x10
Banded side walk 3x10 - heavier band.
Glute bridge 3x12

W1D5:
Should have happened last night but did it this morning instead.
Jefferson curls 5x8
Brookstick GM 5x10
Plank 3x1min
Cable Pallof Press 35x3x10
Farmers walk:
30x20m
32.5x3x20m
Pullups BWx4x6
super set with:
Wall sit 4x1min
Cable read delt flys 15x12
Stadning DB curls 10x15
Banded side walk 2x15 super set with glute bridge 2x12

W1D4:
Jefferson curls BWx5x10 - ROM is already feeling better
Brookstick good morning 5x10
Plank 3x1min
Pallof press 35x3x12
Farmers walk 30x4x20m
Wall sits 4x1min
Super set with 37 degree incline VTS press:
16x10
18.5x10
19.75x2x10
Banded side walk 3x15
Glute bridge 3x12
Cable lateral raise 15x10
VTS JM press:
16x10
14x10

W1D3:
Physio only session:
Jefferson curls BWx5x8
Broomstick good morning 5x10
Plank 3x1min
cable pallof press 30x3x12
Farmers walk 25x4x20m
Wall sits 4x1min
Banded side walk 3x15
Glute bridge 3x12

W1D2:
Had some time today so didn’t wait for tomorrows Physio session to do my pull workout.
Seal rows:
20x10
25x2x10

Facepulls:
25x12

Lying bicep curls:
10x10

I actually got pretty sore after last nights session btw, so happy I’m taking it very slowly both in terms of volume and in terms of weights

Haven't really updated.
After the last session I posted nearly 3 months ago my back started feeling slightly sore so I wanted to be responsible and rest until it passes.
Long story short it never got better and it got worse to the point of feeling my herniated disk again. Phisyo wasn't able to slow down the regression and I got to a really low point where I couldn't stand up for more than 15 seconds without very sharp pain going down my leg. Ended up getting surgery on June 19th. Luckily surgery was a great success and I was immediately pain free.
Today I just got my okay to go back to training and start Physio.
So here is to surgery recovery block and being back training after the longest break (By far) that I ever had from training:
W1D1:
BW Jefferson curls 5x7
Broomstick good morning 5x10
Plank 3x1min
Cable Pallof press 3x12
Farmers walk:
10x a bunch
20x2x15m
28x15m
Wall sit 4x1min
Banded side walk 3x10
BW glute bridge 3x12

This will be my phisyo session for the next 3 weeks, no plan to add any weight, will probably round farmers walk weight to 25 or 30kg.

Tomorrow I get to train upper body

Update:
Realized I’d rather lift on Physio days so the only logical thing was to train tonight:
VTS bench:
16x10
21x10
23.5x2x10 - nice and easy

Cable lateral raises:
10x1x10

VTS JM press:
16x1x10

W4D2:
Slump 2x12
Jefferson curls 20x2x15
SSB good morning:
32x2x10
35x2x10
Knee height rack pulls:
70x10
100x10
120x10
130x2x10 - back was very stiff today so happy I was able to get this
Squat:
70x8
100x3x8 - nice and easy