לוג Hertzel Method

W5D3:
Warm up
Deadlift:
60x5
100x5
140x3
165x1
190x2x3
170x5
Squat:
60x5
100x5
130x3
150x1
170x3x3
Leg extension+Leg curls 3x10

W5D2:
Warm up
Bench:
70x5
90x3
110x1
115x6
117.5x6
90x28 - yeah, this isn't a typo.
Chest supported rows:
80x5
130x3x8
Lat pulldown:
65x3x8
Lateral raises:
12x3x8
Rope pushdowns:
32.5x8
37.5x8
35x8

W5D1:
A much needed recovery week.
Warm up
Squat:
60x5
100x5
130x3
155x6
165x6
170x6
Feet up bench:
60x5
80x3
100x2
112.5x4
115x4
Paused deadlift:
60x5
100x5
140x2
160x1
170x3
185x3
Banded standing ab wheel 3x8

W4D4:
Warm up
Bench:
70x2x5
100x2
120x1
127.5x4
120x4x5 - everything felt so heavy today.
Super set with rear delt rows:
90x5
120x3x10
Seated DB OHP:
30x10
28x2x10
Super set with facepulls:
30x3x10
Curls:
2 drop sets of:
16x10,12x10,9x10

W4D3:
Warm up
Deadlift:
70x5
120x5
150x3
170x1
190x1
197.5x3
210x3 - expected less today so that was nice
180x2x5
I was really exhausted by this point. Squat warm up took 45 minutes
Squat:
70x5
100x5
130x3
150x1
165x3x2
Cat cow 4x15
Posted videos of my top sets from this week on facebook:
Aanmelden bij Facebook

Morning BW 89.3
W4D2:
Bench:
70x5
100x3
120x1
127.5x3
135x3
127.5x5
125x5
110x15 - same number of reps I got at 102 2 weeks ago so that's cool.
Pin squat:
70x5
100x5
130x3
150x1
165x3
Chest supported rows:
40x5
60x5
70x8
77.5x3x8
Lat pulldowns:
65x3x8
Lateral raises:
14x3x8
Rope pushdowns:
2 drop sets of:
32.5x10,28.5x10,25x10

W4D1:
Negative for covid, so that's nice.
Squat:
70x5
100x5
130x3
160x1
185x1
195x3
202.5x3 - post injury PR
175x2x4
Feet up bench:
70x2x5
100x2
112.5x6
115x2x6 - started getting that covid fatigue here. First set was RPE8 and the second one was RPE9.
Paused deadlift:
70x5
120x4
150x2
160x3
170x3
175x3
Banded Ab wheel:
2x10 - with red+black bands
1x5 - black band only

W3D3+4:
Got covid so went to my parent's house to combine the 2 workouts I had left for the week before I quarantine.
Warm up
Deadlift:
70x5
120x5
150x2
170x2x1
190x3
197.5x3
170x2x5
backoffs were super setted with bench warm up.
Bench:
60x5
80x3
100x2
110x1
120x5x6
Squat:
70x5
100x5
130x3
150x1
170x3x2
Super set with seated DB OHP:
32x10
29.5x3x10
Then got a set of 12 on pullups before I left to feel like I did some back work.

W3D2:
Warm up
Bench:
60x5
90x3
110x2
120x1
130x3
132.5x3
120x6
117.5x6
105x13
Pin squat:
60x5
100x4
130x3
150x1
165x2x3
Chest supported rows:
90x5
130x10
140x3x10
Neutral grip lat pulldown:
75x3x10
Super set with lateral raises:
12x3x10
Rope pushdowns:
Two drop sets of 145x10,115x10,85x10

W3D1:
Warm up
Squat:
60x5
100x5
130x3
160x1
180x3
192.5x3 - felt so easy. First time using knee sleeves and it really feels like it's cheating. Knees felt good though
172.5x5
175x5
Feet up bench:
60x5
80x3
100x2
105x6
107.5x6
112.5x6
Paused deadlift:
60x5
100x4
140x2
147.5x2x3
Banded standing ab wheel 3x8