לוג Hertzel Method

W3D2:
Bench:
60x5
80x3
100x2
115x1
125x4x4
Pullups:
BWx11,9,8
DB bench:
40x4x10
Lateral raises:
9x3x10
Pec minor dips:
Bwx6
BW+20x6
BW+40x2x6
Rope pushdowns:
70x4x10

Hate morning workouts. Fuck Yom Kippur

Morning BW 93
W3D1:
Squat:
60x5
100x5
140x3
160x1
170x1
180x1
135x2x8 - Felt my back when standing with the bar and also had to be more quad domminant for squats not to hurt at the hole. 180 felt too off to go for my top sets so I did the down sets. Second one felt meh
Rack pulls:
70x5
110x4
150x3
190x1
210x2x3 - wasn't hard but my back didn't want me to go for 4 reps as planned.
Leg press hurt at 60kg so fuck that
Leg curls:
52x3x10
Abs hurt as well
Deadbugs 3x10

Morning BW 82.1
W2D4:
T&G bench:
60x5
80x3
102.5x4x8
Lat pulldown:
64x4x10
Incline bench:
60x5
75x3x8
One arm chest supported machine row:
32x3x10
Curls:
15x3x10
Cable pullover:
68x3x10

W2D3:
Deadlift:
40x3
60x5
100x5
140x3
160x1
180x1
195x4x4 - really didn't think this was happening today since my back still hurts, but somehow deadlift was 100% painless!
Paused deadlift:
150x3x6
Front squats and good morning hurt so I skipped them
Leg extenssions:
80x4x10
Ab wheel hurt a little at the end of the ROM but I didn't wanna risk it
Suitcase carries were a big no no

Back still hurts but feels much better.

W2D2:
Bench:
60x5
80x3x3
100x2
110x2x1
115x4
120x4x4
Did a lot of warms ups to adjust my back and feet. arch was minimal today. I was very happy I could complete my benchimng today. They even felt pretty easy.
Pullups:
BWx10,9,7
Machine chest press 4x10
Lateral raises:
8x3x10
Pec minor dips:
BWx3x6 - very easy
Rope pushdowns:
115x4x10
Bird-dog superseted with cat-cow

W2D1:
Squat:
60X5
100X5
140X3
155X1
170X1
190X3X4
190X2 - tweeked my back on the second rep pretty bad and had to wrap up the session
Did some Bird-Dog and Cat-Cows to ease the pain and went home.
Fuck me

Morning BW - 93.0 PR!!! Finally hit a BW PR. Previous one was 92.7 in January 2017...
W1D4:
T&G Bench:
60X5
80X3
100X3X10
Lat Pulldown:
73X10
64X2X10
Incline Bench:
60X5
70X8
75X2X8
Pendalay Rows:
60X5
80X3
90X2X6
95X6
Preacher Curls:
35X3X10 - god this bar feels like shit. I'll go back to DBs
Cable Pullover:
69X10
78X10
82X10
Nice quick workout. Took less then an hour and a half.

W1D3:
Deadlift:
60x5
100x5
140x3
160x1
170x1
192.5x4x4 - borrowed a 10mm belt for my first set that felt MUCH better. Im buying one.
Paused deadlift:
145x3x6
Front squat:
70x5
90x3
110x3x6
Good morning:
60x3x8
Leg extensions:
80x4x8
Supersetted with ab wheel:
BW+5x3x10
Suitcase carries:
36x3x30

Dead.

Morning BW 92.5 - only 200gr off my PR!
W1D2:
Bench:
60x5
80x3
100x2
110x1
117.5x5x4
V grip pullups:
BWx12,10,9
DB bench:
40x4x10
DB lateral raises:
8x3x10
Pec minor dips:
BWx3x10
Rope extensions 4x10

Good workout

Morning BW 92.2
W1D1:
Squat:
70x5
110x5
150x3
170x1
187.5x4x4
Pauae squat:
150x3x6
Knee high rack pulls:
70x5
120x3
160x2
190x3x4 - felt very light
Leg press 3x10
Leg curls 3x10
Ab wheel:
BWx3x10
Deadbugs 3x10