לוג Hertzel Method

W2D4:
Physio
Bench:
70x2x5
100x3
120x1
130x1
137.5x2
140x5x2
DB bench:
45x4x10
Seated lateral raises:
10x3x8
One arm cable rows:
27.5x4x10
Curls:
16x4x10
Superset with rope pushdowns:
28.5x4x10

W2D3:
Bird dog 1x12
Glute bridge 1x15
Clamshell 1x15
Hip elevated 90 90 breathing 1x12
Deadbugs 1x10
Leg swings front and side 2x10
Shoulder dislocation stretch 2x10
Squat:
20x5
70x5
90x4x5
Pause deadlift:
70x3
90x4x3
RDL:
60x3x5
Goblet side squat:
30x3x8
Banded deadbugs+Bird dog+plank:
3x10/10/min

Morning BW 91.6
W2D2:
Physio
Bench:
70x2x5
100x3
115x2
122x2x6
123.5x6
125x2x6
DB incline:
40x2x10
42.5x10
DB rows:
42.5x5
60x4x8
Chin ups:
BWx14,13,10
DB pullover:
40x3x10
Rear delts with cable:
10x10
12x2x10
Rope pushdowns:
31x6x8

W2D1:
Morning BW 91.6
Physio
Banded BP:
20X5
50X3
60X1
70X1
80X1
85X4 - got my math wrong. Meant to put 80 on the bar.
80X2X4
82.5X2X4
The math was off since I have more band tension today - 3.5kg per side. I forgot the "per side". It was 44kg at the bottom and 32kg at the top. So my first top set was 129kg on the chest and 147kg at lockout.
Hip elevated 90 90 breathing 1X12
Glute bridge 1X15
Clamshells 1X15
Bird dog 1X12
Deadbugs 1X10
Staggered RDL 1X8
Pause Squat:
20X5
60X3
85X3X3
Deadlift:
60X5
85X3X5
Belt Squat:
75X5
105X3
135X2X10
140X2X10
Lying single-leg leg curls:
11X10
6X10
8X10
7X10 - that's the weight I should use from now on.

W1D4:
Physio
BP:
70X2X5
100X3
120X1
130X1
140X5X2
DB BP:
40X10
45X3X10
Cable rows:
25X10
27.5X3X10
super set with lateral raises:
10X3X8
Curls:
15X4X10
super set with rope pushdowns:
27.5X4X10

W1D3:
Bird dog 1x12
Glute bridge 1X15
Clamshells 1X15
Hip Elevated 90 90 breathing 1X12
Deadbugs 1X10
Leg swings front and lateral 2X10
shoulder dislocation strech 2X10
Squat:
20X5
50X5
80X4X5
Pause DL:
60X5
80X4X3
RDL:
40X5
50X5
55X5
Goblet Side Squat:
30X3X8
Bird Dog+Banded deadbugs:
3X10
Plank:
3X1MIN

Morning BW 92.2
W1D2:
Physio
Bench:
70x2x5
100x3
110x1
120x2x6
122x4x6
DB incline:
35x10
40x2x10
DB rows:
40x5
65x8
67x8
70x2x8 - a little too heavy
Chin ups:
BWx15,12,10
DB pullover:
40x3x10
Rear delt flys:
10x3x10
Rope pushdowns:
30x6x8

Starting meet prep.
W1D1:
Banded BP:
20X5
40X3
60X1
70X1
80X4
90X2X4
85X4
87.5X2X4 - band tension was 27.5kg at the bottom and 55kg at the top.
Paused Squat:
20X5
50X5
75X3X3 - after this tried narrowing my grip and managed to do it pain free! Bench probably warmed my shoulders up.
Deadlift:
75X3X5
Belt Squat:
75X5
135X4X10
Lying leg curls:
20X10
22.5X10
7.5X10
5X10 - first 2 sets did 2 legs together and then 1 leg at the time for better stability.

Morning BW 92.3
W9D4:
Physio
Bench:
70x2x5
100x3
110x1
120x1
130x1
137.5x1
145x1
147.5x1
150x1
127.5x4x4
DB rows:
35x5
57x2x10
60x10
DB pullover:
45x3x10
Super set with Bulgarian split squat:
5x6x8
Skullcrushers:
40x5x8
Rope pushdowns:
27.5x10
25x2x10
Overhead triceps extension:
25x3x10

W9D3:
Hip elevated 90 90 breathing 1x12
Glute bridge 1x15
Clamshell 1x15
Bird dog 1x12
Deadbugs 1x10
Staggered RDL 1x8
Squat:
20x5
50x5
70x3x6
Belt squat:
75x5
120x2x10
125x10
130x10
Deadlift:
70x4x4
Goblet side squat:
25x3x6
Ab wheel 3x15