לוג Hertzel Method

W4D3:
It's been a long day in celebrating my sons birthday so wanted to take it easier on my back
Jefferson curls:
20x12
50x12
60x2x12 - 60 felt alright today, didn't wanna push my back any further

Assisted standing ab wheel:
55x5
30x10,8
Suepr set with single leg calf raises:
25x2x16

Chest supported lateral raises:
11x4x13

Cable rotations:
55x2x10

Later in the evening continued for my interval run:
box jump 3x10
Interval run - 1 min + 75 sec rest - 6 sets.
Distances:
283,264,283,271,256,280m

Trying to combine the cardio with stength training didn't really work during this block. Barely got any cardio done. I'll have to tweek this for my next block.
Perhaps will have intervals in dedicated session, then I think in this session I should be able to get some eliptical done, and that would be a better place to be at. Maybe I'll also try adding 10 minute "warm up" and 10 minute "cooldown" zone 2 to the intervals and then I'll be able to get a total of 40-60 minute zone2+interval work.

W4D2:

SSB squat:
20x8
70x8
100x8
107.5x8
110x8
112.5x8

RDL:
20x10
70x10
107.5x10
110x10
112.5x10

Leg extension myoreps match:
110x13+2
110x12+2+1
110x11+2+2

W4D1:

Bench:
20x10
70x2x5
100x3
120x1
125x3x5

Pullups myoreps match:
BW+17.5x10+2
BW+17.5x9+2+1
BW+17.5x8+2+2
BW+17.5x7+2+2+1
Super set with DB flys:
21x19,17
And Arnold press:
25x12,11,9

Lying DB curls:
17.5x3x10
Super set with cable overhead tricep extensions:
60x2x20

W3D5:

Belt squat:
45x10
95x6
125x5
155x3
175x2
195x6

Myo reps match no lockout:
155x8+4
155x7+3+2

Smith calf raises lengthen partials:
130x2x20

Lying leg curls:
75x19,17

W3D4:

Smith machine incline:
45x8
65x5
70x17
72.5x2x14

Seal rows myoreps match:
18x10
48x6
68x3
88x2
93x13
93x11+2
93x10+2+1
93x9+2+2
93x8+2+2+1

DB bench:
40x14,11

One arm preacher curls myoreps match:
15x15
15x12+3
15x10+3+2

Smith JM press:
45x5
60x15,14

W3D3:

Jefferson curls:
20x12
50x12
62.5x12
65x12

Assisted standing ab wheel:
35x12,10
Super set with single leg calf raises:
25x2x13

DB lateral raise:
10x4x15
Super set with Cable rotations:
50x2x12

W3D2:

SSB squat:
20x8
70x8
100x2
105x8
107.5x8
110x8

RDL:
70x10
105x10
110x10

Single leg extension myoreps match:
105x13+3
105x11+3+2
105x10+2+2+2

Eliptical 25min - 1.72km

W3D1:

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

Pull-ups myoreps match:
BW+15x10+2
BW+15x9+2+1
BW+15x8+2+1+1
BW+15x7+2+2+1
Super set with DB flys:
20x19,17
And Arnold press:
22.5x14,12,10

Continued the following morning:
Lying DB curls:
16x13,13,12

Overhead valve tricep extension:
55x25,22

W2D5:
Belt squat:
45x10
95x6
125x3
155x2
175x1
190x6

Myoreps match-no lockout:
150x9+3
150x6+3+2+1 - went slower on the decent in this one

Smith machine calf raise lengthen partials:
95x6
127.5x2x20

Lying leg curls:
70x20,19

Eliptical:
1.72km@25min

W2D4:
Smith machine incline press:
45x10
65x2
67.5x16,16,15

Seal row myoreps match:
18x10
48x6
68x3
88x2
90.5x13
90.5x11+2
90.5x10+2+1
90.5x9+2+2

DB Bench:
40x2x12

continued the following morning:
Preacher curls myoreps match:
15x14
15x12+2
15x11+2+1

Smith machine JM press:
45x6
57.5x20,18