לוג Hertzel Method

W2D5:
Box jump 4x10
Interval run:
400m+1.5min walk - 5 sets.
Paces:
1:44,1:48,1:48,1:45,1:45

W2D4:
Smith RDL:
45x10
70x10
80x10

SSB Squat:
20x10
50x10
75x8
85x8

Single leg leg curls:
30x3x8

Super set with DB Preacher curls:
16x12,10

Cable woodchops:
55x2x12

W2D3:

Box jump 4x10
Run:
6.59km@40min

W2D2:
DB Bench:
20x10
30x5
35x3
38.5x11,11,9

Seal row:
18x10
48x5
68x3
78x12
85.5x2x12

VTS incline:
33.5x7,7,6

Pullups:
BW+7.5x8,7,7

Super set with DB skull crushers:
16x11F,10F

Cable lateral raises:
25x12,12,11F

W2D1:
Jefferson curls:
20x12
45x12
50x12

Belt squat:
45x10
95x5
115x3
135x10
145x10

VTS SLRDL:
16x6
41x2x10

Single leg leg extensions:
90x11,10,11
super set with lying DB curls:
15x2x10

Ab wheel:
started doing 1st set and felt abs still sore, stopped after 4 reps, then did 1 assisted set with 70kg standing to show coach.

W1D6:
Box jump 4x10

Interval run:
400m+1.5min rest X 5
times:
1:46,2:04,1:48,1:40,1:44
Second rep I'm pretty sure the watch bugged out and I ran an extra 150m~.

W1D5:
Smith machine Bench:
45x10
70x6
85x3
95x2
105x8
112.5x2x6

Iliac lat pulldown:
50x6
70x12
80x2x9
Suprt set with DB incline:
30x12,11,10

DB Seal Rows:
30x12
40x2x12

Single arm tricep pushdowns:
25x13F,11F

W1D4:
Smith machine RDL:
20x10
45x10
65x10
75x10

SSB SQ:
20x10
40x8
70x8
80x8

Lying leg curls:
20x12
25x11,10

DB Preacher curls:
15x15,13

Cable woodchops:
45x2x12
50x12

Cable lateral raise:
25x2x12

W1D3:

DB BP:
20x8
30x5
35x2
37:5x11,9,9

Cable wide rows:
50x6
70x12
80x12
85x10
Super set with VTS incline:
26x5
30x12,11,10

Pull-ups:
BW+5x9,8,7
Super set with DB skull crushers:
15x12f,9

W1D2:

Box jump 4x10
Run 6.48km@40min Average HR 145