לוג Hertzel Method

Back day:
Chest supported cable rows:
30x10
50x12
55x3x12
60x12

Chinups:
BWx4x10

chest workout:
DB bench:
20x10
30x12
32.5x2x12

Incline VTS press:
16x10
23.5x2x12
25x12

DB flys:
10x10
15x10

Box jump 4x10
Went for a run for the first time since the tweak. Felt great with zero pain.
Watch died on me in the middle of the run so eyeballed it:
Did:
1.53km@10min
then I did around 1.75km@10min
and some faster run for 2 more minutes.
Watch died after around 15min, but it was good that I didn't push the progression run today. Will complete it next time

Jefferson curls:
0x10
10x10
20x2x10

SSB GM:
20x3x10

SSB SQ:
20x3x10

Pallof press:
40x3x10

Suitcase carry:
30x20m - felt a little heavy, stopped to not push it.

Luckily my tweek wasn’t so bad. Got my first session back today:
Jefferson curls:
0x3x10
5x3x10

VTS flat press:
14x10
21x10
26x10
31x10
33.5x10
36x10
38.5x10
28.5x8+2f - myo reps

Chin-ups:
BWx4x9

Pallof press:
Bands x whatever
25x2x10
35x2x10
45x10

Suitcase carry:
20x4x20m

Felt great

W1D5:
Slump 4x12
Jefferson curls:
20x10
50x10
70x3x10 - Tweaked my fucking back again.
I was doing everything right. I took some weight off the bar to begin this block. Had no fatigue early warning signs whatsoever. Slept and ate alright as usual, and it was not enough. Fuck me
Eliptical - 47 minutes to get some blood flow going.

W1D4:
Cable lateral raises:
20x3x15
drop set:
20x15+15x10+10x10
Cable rear delts:
20x5x12

DB preacher curls:
10x20
15x10
12.5x12
12.5x12+10x12 drop set

Cable skull crushers:
50x4x15

W1D3:
Box jump 4x10
Interval run:
600m@2:30
walk 2 min
600m@2:37
walk 2 min
600m@2:37
Aim was 2:40-2:48 so got a little too fast but it's fine.

Next week is the hardest run of prep. 30 minutes progression run, total distance will be 5.1-5.2km.

W1D2:
Seal rows:
18x10
48x10
68x5x10

Chin-ups:
BWx8,6,6,5,5,5,5 - EMOM

New block.
W1D1:
DB bench:
20x10
30x10
35x10
37.5x2x10
35x6

VTS Incline myo reps:
25x9+3
25x7+3+2
25x6+3+2+1