לוג Hertzel Method

W2D5:
Belt squat:
45x10
95x6
125x3
145x2
170x1
187.5x8 - it felt like depth was alright but seemed high on video.
150x9+3 - myo reps.

Smith calf raise:
110x2x20

Jefferson curls:
20x12
52.5x12
57.5x12

Lying leg curls:
65x20,19

Assisted standing ab wheel:
70x6
40x15
30x8

W2D4:
VTS Bench nyoreps match:
16x10
31x5
37.25x14+2
37.25x12+2+2

Pullups myoreps match:
BWx5
BW+17.5x8+2
BW+17.5x7+2+1

DB Incline:
31x15
31x12

Cable curls:
60x13,12,11
Super set with overhead tricep extensions:
55x2x19

Arnold press:
21x13,10,10

W2D3:
Box jump 4x10

Interval run - 1 min run and 75 sec walk - 7 sets. Distances:
261,267,255,270,253,266,258m

W2D2:

SSB squat:
20x8
70x8
90x8
95x8

RDL:
20x10
70x10
92.5x10
97.5x2x10

Single leg extension:
100x14
100x12+2 - myoreps

Single leg calf raises:
22.5x12
22.5x11

Bent over cable rotations:
45x2x10

W2D1:
Bench:
20x2x10
70x2x5
100x3
110x1
117.5x7,6,6

VTS Incline myoreps match:
31x11+2
31x10+2+1

Cable rows myoreps match:
50x6
75x12+3
75x11+2+2

Incline cable tricep pushdowns:
75x14,13

Lying DB curls:
15x12,11,9

Cable incline lateral raises:
30x12,12,11

W1D5:

Jefferson curls:
20x12
50x12
55x12

Belt squat:
45x10
95x6
125x3
145x2
165x2
180x8
145x10+3 - myoreps and stricter pump form.

Lying leg curls:
65x13,12

Smith lengthen partial calf raises:
95x20
105x20

Assisted ab wheel:
Knees x5
50x15
40x10

W1D4:
VTS flat press myoreps match:
16x10
31x5
36x12+2
36x10+2+2

Pull-ups myo rep match:
BWx5
BW+15x8+2
BW+15x7+2+1
Super set with DB incline:
30x15,12

Cable curls:
60x12,10,10
Super set with overhead tricep extensions:
60x15,14

Arnold press:
20x15,14,13

W1D3:
Box jump 4x10
Interval run:
did 6 sets of 1 min run+1.:15 walk. Distances:
271m, 289m, 273m, 284m, 258m, 290m.

W1D2:

SSB squat:
20x8
70x8
85x8
90x8

RDL:
20x10
70x10
90x10
95x10

Leg extensions:
100x12
100x8+2+2 - myoreps match

Single Les calf raise:
20x12,11

Cable rotations:
40x2x10

Started using the RP hypertrophy app.

W1D1:
bench:
20x10
70x2x6
100x3
115x7,6

VTS incline myo reps match:
31x8+3
31x7+2+2

Cable rows myo reps match:
50x6
70x12+3
70x11+2+2

Incline tricep push down:
70x15
75x12

Lying bicep curls:
15x11,9,8

Cable lateral raises:
25x15
30x2x10