לוג Hertzel Method

Starting a new block under @StrongEnough

W1D1:
Jefferson curls:
20x12
40x12
45x12

Belt squat:
45x10
95x6
120x3
130x10
140x10

VTS SLRDL:
21x6
36x2x10

Super set with lying DB curls:
13.5x2x12

Leg extensions:
70x12
80x12
85x11
Super set with ab wheel:
BWx2x12

W4D3:
Seal rows:
18x12
48x12
68x12
73x12

DB Lateral raise:
10x2x10

Pullups:
BWx14,11

Cable skull crushers:
55x1x20

W4D2:
Box jump 2x10
Light run: 3km@21:40+100m sprint in 15 sec

Got back just in time before the alerts.

W4D1:
recovery week:

DB BP:
20x12
30x12
40x12
Super set with seated face pulls:
50x15
60x15

VTS incline:
16x10
26x12
27.5x12

Lying DB curls:
13.5x2x12

Cable wood chops:
40x3x15

W3D8:
VTS SLRDL:
16x6
31x10
41x2x10

Belt squat:
45x2x10
95x10
125x10
145x10
150x10 - felt really good.

Interval run:
run 1 min walk 1.5 min.
7 reps:
246m,264m,269m,262m,248m,245m,260m

W3D7:
Farmers walk:
30x2x40m
40x2x40m

Pull-ups:
BWx4x11
Super set with cable lateral raise:
25x4x10

One arm cable rows:
75x12
70x12
65x12
60x12
55x3x12

Cable skull crushers:
55x15
55x2x12

W3D6:
Box jump 4x10

Zone 2 run - 8.1km@51:47 - wanted to do 8km but watch stopped showing distance in the end so eyeballed it.
Managed to get back home right when there was a missile warning

W3D5:
Pallof press:
40x3x15

DB incline:
20x10
30x4x12
Super set with cable shrugs:
60x15
70x3x12

Seated cable flys:
30x12
35x3x12
Super set with DB preacher curls:
15x3x12

W3D4:
SSB GM:
20x10
40x10
50x10
55x10
60x10

SSB Squat:
40x10
60x10
70x10
80x10
85x10

Box jump 3x10 - was about to go for my interval run but then the food delivery arrived early and didn't run.

W3D3:

Seal rows:
18x10
48x10
68x10
75.5x3x10

Super set with lateral raises:
25x4x10

Chin-ups EMOM:
BWx8,8,8,6,6,5,5,4

Overhead tricep extension:
60x3x15