לוג Hertzel Method

W5D1:
Bench press:
20x10
70x6
100x3
110x4

VTS incline:
28.5x8

Seated cable rows:
70x2x8

Incline cable pushdowns:
70x2x9
Lying DB curls:
12.5x2x12

Incline cable lateral raises:
25x2x14

W4D5:
Jefferson curls:
20x12
50x12
60x12
62.5x12

Belt squat:
45x10
95x6
125x3
155x1
180x1
200x6 - got it to proper depth this time. Really happy with this set.
Myo reps match:
145x12+2
145x10+2+2

Smith lengthen partial calf raises:
120x2x20

Assisted standing ab wheel:
25x2x7

Lying leg curls:
70x20,16

W4D4:
VTS bench myoreps match:
16x10
31x5
41x12+2
41x10+2+2
41x8+2+2F+1+1

Pull-ups myoreps match:
BWx5
BW+20x8+2+1
BW+20x6+2+2+1
Super set with DB incline:
35x11,9

Arnold press:
22.5x14,11
Super set with cable curls:
65x12,10,9
Overhead tricep extensions:
55x1x14

W4D3:

Box jump 4x10

Hill sprints intervals 8x20 sec with 100 sec walk back down the hill. Distances:
101,102,98,109,127,108,103,109m

I think the distances are skewed a little but whatever.

W4D2:
SSB Squat:
20x8
70x8
100x8
102.5x8
105x8

RDL:
20x10
70x10
100x10
102.5x10
105x10

Single leg extensions myoreps match:
105x15+2
105x13+2+2

Single leg calf raise:
30x12,11

Cable rotations:
50x2x10

W4D1:
Bench:
20x10
70x2x5
100x3
120x1
122.5x3x5

VTS incline myo reps match:
16x8
31x2
33.5x10+2
33.5x9+2+1
33.5x7+2F+2F+1

Cable rows myo reps match:
60x6
85x10+2
85x9+2+1
85x7+2+2+1

Incline cable tricep pushdowns:
80x13,10

Lying DB curls:
16x3x11

Incline cable lateral raise:
30x17,13,12

W3D5:
Jefferson curls:
20x12
55x12
60x12

Belt squat:
45x10
95x6
125x3
155x1
175x1
195x8
Myoreps match:
155x10+2
155x9+2+1

Lying leg curls:
70x18
70x16

Smith machine lengthen partial calf raise:
115x2x20

Assisted standing ab wheel:
30x13
25x7

W3D4:

VTS bench myoreps match:
16x10
31x6
36x2
38.5x14+2
38.5x12+2+2
38.5x11+2+2+1

DB incline:
32.5x14,10

Pull-ups myoreps match:
BWx6
BW+20x8+2,6+2+1+1

Arnold press:
21x16,13,11

Cable curls:
65x11,9,8
Super set with overhead tricep extensions:
55x13
50x14 - triceps were absolutely fried at this point

W3D3:
SSB squat:
20x8
70x8
90x3
95x8
100x2x8 - first time loading triple digits on my back since I had surgery. Felt great, will slowly start ramping the weight.

RDL:
20x10
70x10
95x10
100x10

Leg extension myoreps match:
100x15+2
100x11+3+2+1

Single leg calf raises:
25x13,12

Cable rotations:
45x2x12

W3D2:
Box jump 4x10

Interval run: 7 times 1 min run and 75 sec walk. Distances:
262,273,268,285,273,273,263m