לוג Hertzel Method

Morning BW 96.8
W2D1:
Squat:
60x5
100x5
140x3
165x1
190x1
210x1
222.5x3 - felt okay. Last rep was a bit unstable but generally good.
Bench:
40x5
60x5
80x3
100x2
110x1
117.5x4x5 - nice and easy
Pause deadlift:
60x5
100x3
140x2
160x1
180x3x3
Leg press:
70x3x10
Ab wheel:
BW+5x4x10
Superset with Bulgarian split squats:
12x3x10

Morning BW 95.8
W1D4:
Bench:
60x5
80x3
100x2
110x1
122.5x5x3
Snatch grip deadlift:
60x5
100x3
120x2
135x2x6
130x6 - back was super beat up
Seated DB press:
24x2x10
26x2x10
Superset with:
Buffalo bar seated rows:
55x3x10
DB pullover:
42x3x10

Wooho, survived week 1 of this crazy block. It's rest and recover time now.

W1D3:
Deadlift:
60x5
100x5
140x3
160x1
180x1
200x1
210x1 - I was wondering weather I should go for 207.5 or 210 today. First rep went up so fast I knew I needed more weight.
217.5x3 - RPE8. Super happy about this
200x2x4
Squat:
60x5
100x5
130x3
150x1
170x1
187.5x3x5 - exhausting
Floor press:
60x5
80x3
100x6
105x6
107.5x6
Lying leg curls:
46x10
52x3x10
Superset with ab wheel:
BW+10x10
BW+5x3x10

Ate and slept like shit today so I was really surprised with how well this workout went

W1D2:
Bench:
40x5
60x5
100x3
110x1
122.5x1
130x4 - was much better then I expected
117.5x4
120x3x4
Pause squat:
60x5
100x3
140x2
160x2x5
DB incline:
34x4x10
Power chest flys:
22x3x10
Behind the head rope extensions:
100x5x10

Morning BW 95.6
W1D1:
Jenya is trying to kill me.
Squat:
70X5
100X5
140X3
162.5X1
182.5X1
202.5X1
215X4 - was suppose to get a set of 4 at RPE9, but it felt like RPE8. Very happy with this
202.5X3X3
Bench:
60X5
80X3
100X2
110X1
117.5X4X5 - Started working on placing my feet on the same line, apparently my right leg is more flexible and goes back further. I need to fix that.
Pause deadlift:
60X3
100X3
140X2
160X1
180X3X3
Single leg leg press:
65X3X10
Bulgarian Split Squat:
12X3X10
superset with:
ab wheel:
BW+5X4X10

Took 3 hours and this workout is just the beginning of this crazy block.

W5D2:
Bench:
60x5
80x3
90x3x6
85x2x2 - trying to fix my foot placement so got some practice reps
DB rows:
38x4x10
Power chest flys:
18x3x12
Facepulls:
100x3x10
Superset with:
Behind the head rope extensions:
100x5x10

W5D1:
Finally deloading.
Squat:
60x5
100x5
140x3
160x3x3
Single leg leg press:
50x4x10
Walking lounges:
10x3x10
Leg extensions:
60x4x10
Superset with:
Leg raises 4x10

W4D4:
Close grip bench:
60X5
80X3
100X2
110X6X3 - easy
superset with:
lat pulldowns:
64X4X10
seated DB press:
25X4X10
superset with:
cable rows 3X10
DB pullover:
45X3X10
DB curls:
15X5X10
double overhand deadlift:
60X2
110X2
140X1
150X1
160X1 - last time I tested my grip like this I couldn't get 150 off the ground. This time 160 felt pretty good so I'm happy with that.

Morning BW 96
W4D3:
Deadlift:
70x5
100x5
140x3x1
160x1
180x1
200x1
217.5x2x3
220x3 - 217.5 was comfortable but lost position at 220 and it was slow as hell.
Front squat:
60x5
80x3
100x1
115x1
130x1
140x6,6,5 - bar almost fell on the last set so I decided to skip the last rep.
Seated leg curls:
86x4x10
Good morning:
70x3x10
Goblet squats:
40x3x10
Copenhagen plank 3x10

Videos of my squat, bench, and deadlift from this week:
Yaniv Goft on Instagram: “Finished another good training block by coach @virtustrength and ended with 220x3x3 on #deadlift , 135x3x3 on #bench and 4x4 on #squat…”

Morning BW 95.2
W4D2:
Bench:
60x5
80x3
100x2
115x1
125x1
135x3x3 - was much easier then I expected. Felt like I had more in the tank.
DB bench:
40x2x10
42x2x10
DB rows:
46x4x10
Superset with:
Power chest flys:
22x3x12
Behind the head rope extensions:
130x5x10
Superset with:
Facepulls:
100x3x10

Great way to finish the bench block