לוג Hertzel Method

W5D2.5:
Eliptical 20min

W5D2:
Slump 4x12
Jefferson curls:
20x10
50x2x10
70x10

GM:
20x10
40x10

Bulgarian split squat:
10x10
20x2x10

VTS Incline:
16x10
26x10
31x10

Seal rows:
20x10
50x10
60x2x10

Continuing recovery week with low volume high intensity work:
W5D1:
Slump 4x12
Jefferson curls:
20x10
50x2x10
70x10
Squat:
20x10
50x10
70x10
82.5x10

Bench:
20x10
70x10
100x3
110x2
120x2x3 - wanted to feel some more weight. Didn't feel the best but what ever

Chinups:
BWx3x10

VTS SLRDL:
16x10
31x10
35x10

W5D0.5:

Box jump 4x10
Run 2.56km@20min - nice light run.

W4D3:
Slump 4x12
Jefferson curls:
20x10
50x10
65x10
67.5x2x10

SSB GM:
37.5x2x10
40x10

VTS Incline:
16x10
26x10
31x2x10
Myo reps:
33.5x6+2+2
33.5x5+2+2+1

Cable rear delts:
15x10
25x3x10

Bulgarian split squat:
15x10
drop sets:
20x10+10x10 - 2 sets

Katana extension:
25x10
20x3x15
super set with Bayesian curls:
25x4x10

W4D2.5:
box jump 4x10
Run 5km@27:19 - better weather to run than last time. I think I could get closer to 25-26min if I ran on a treadmill. I’ll try it sometime in the near future

W4D2:
Bench:
50x10
70x10
90x10
100x10
110x6

Slump 4x12
Jefferson curls:
20x10
50x10
65x10
67.5x2x10

Seal rows:
18x10
48x10
Drop sets:
60x10+50x10 - 3 sets

Hack squat:
45x10
65x10
80x3x10

Leg curls:
30x10
45x10
Drop sets:
50x10+35x10 - 2 sets

Leg extension:
50x10
Drop set:
75x10+50x10 - 1 set

W4D1.5:
Box jump 4x10
Run 5km@29:35
So it took me 6 weeks to reach my original goal of 5km@30min. Since then ChatGPT told me it was not enough and for health and longevity I should get to about 5km@25min, and I should be able to run zone2 for an hour so those are my next goals. I think I should be able to reach them within 2 months

W4D1:
Slump 4x12
Jefferson curls:
20x10
50x10
65x3x10

Squat:
20x10
50x10
70x10
80x3x10

Camberred bar bench press:
48x10
68x10
75x3x10

VTS Single leg RDL:
16x10
31x3x10

Chin-ups Myo rep match:
BWx11
BWx9+2
BWx7+2+2
BWx6+2+2+1

Morning BW 87.7
W3D3.5:
box jump 4x10
Run 2km@10:29

Went out too late and it was starting to get hot so cut it short after 2k.