לוג Hertzel Method

W1D8:

VTS SLRDL:
16x10
26x12
31x12
35x2x12

Belt squat:
45x10
65x10
95x10
110x10
120x10+5 - myo reps.

Felt nice and easy, nothing hurt. Great way to start the block

W1D7:

Farmers walk:
30x4x40m

Pullups:
BWx4x10
super set with cable lateral raises:
20x4x12

Single arm cable rows:
70x12
65x12
60x12
55x12
50x3x12 - all sets done without rest. Great pump

Cable skull crushers:
50x15
55x15
55x5 - tricep already felt sore here so stopped mid set

W1D6:

Jefferson curls:
20x10
30x10
35x10
40x10

Box jump 4x10

Treadmill run - 5km@25min. This was awful. It was so hot in the gym, lack of progression like outdoor run was tough. Not sure if the pacing and no incline was worth it but at least I was able to finish and get my goal. HR got up to 182 in the end of it.
on to the next running goals

Walking lounges - 24x1x12

Seated leg curls 1x15

W1D5:

Pallof press 40x3x15

DB incline press:
20x10
25x12
27.5x3x12
Super set with cable shrugs:
60x15
65x2x15

Seated cable flys:
25x15
30x2x12
Super set with preacher DB curls:
11x2x15
12.5x15

W1D4:
Jefferson curls:
20x10
30x10
35x2x10

Box jump 4x10

Run - 2.76km@15min - last run before attempting 5km@25min

W1D3:
Suitcase carry:
25x4x20m

Seal rows:
18x10
48x10
68x10
73x3x10

Super set with DB lateral raises:
10x4x10

Chin-ups EMOM:
BWx11,6,5,5,4,4 - 5 minutes to get decent volume. I like it.

Overhead katana extensions:
25x3x15

W1D2:
SSB GM:
20x10
30x10
35x10
40x10

SSB SQ:
20x10
30x10
40x10
45x10
50x2x10

Leg curls:
20x2x12

Bulgarian split squat:
15x10+10 - did 2 sets in a row

Leg curls and BSS were moved from D4 to today as I will only be able to run on Friday.

Starting a new block. Will try changing the split a little with 8 workout in a span of 8-10 days, optional off days as needed.
Split is:
D1,5 - chest, rear delts/upper back, biceps
D2,6 - main run + legs
D3,7 - back, shoulders, triceps
D4,8 - Legs, light run

W1D1:
Cable woodchops:
35x3x10

DB BP:
20x10
30x4x12
super set with facepulls:
45x4x15

VTS Low incline myoreps match:
21x15
21x12+3
21x10+3+2
Super set with lying DB curls:
10x3x12

workout took 45 minutes.

Jefferson curls:
20x10
25x10
30x10

Box jump 4x10
Progression run:
1.53km@10min
1.72km@10min
1.3km@7min
0.58km@3min

Felt decent. I think Im ready to attempt 5km@25.

Jefferson curls:
0x10
20x10
25x3x10

SSB GM:
20x10
25x2x10
30x2x10

SSB SQ:
20x10
30x2x10
35x10

Cable woodchops:
30x3x10