לוג Hertzel Method

[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 14/10/19

Morning BW 92.3
W4D1:
Squat:
62x5
102x5
142x3
162x1
182x1
197x6x3 - was very hard hut painless! Really happy with this
Knee high rack pulls:
62x5
102x5
142x3
182x1
215x3x4
Leg press:
60x10
140x5
180x10
200x10
220x10
Leg curls 3x10
Ab wheel:
BW+5x3x10
Deadbugs 3x10

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 16/10/19

W4D2:
Bench:
60X5
80X3
100X2
115X1
127.5X2X3
130X5X3 - wasn't easy but I got it done
Pullups:
BWx12,9
Very wide pullups BWX6
superseted with:
DB Bench:
40X4X10
Lateral Raises:
9X3X10
Pec Minor Dips:
BWX6
BW+25X2X6
Rope Pushdowns:
70X3X10
Gym closed and really had to rush everything to almost finish my workout

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 17/10/19

Morning BW 91.. shit
W4D3:
Deadlift:
60x5
100x5
140x3
160x1
180x1
200x6x3 - solid. In comp prep 4 months ago I had this weight for 1 grindy triple
Front squats:
60x5
100x3
120x3x5
Good morning:
60x8
70x2x8
Leg extension:
80x10
85x3x10
Superseted with:
Ab wheel:
BW+10x3x10
Suitcase walk:
36x3x30
Awesome workout to finish this block before a holiday abroad

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 24/10/19

I spent 6 days abroad. I'll get 2 recovery sessions to finish off the block
Morning BW 91.1
W5D1:
Squat:
70X5
110X5
150X2X5
Bench:
60X5
80X3
100X3X6
Deadlift:
60X5
100X5
140X3
160X1
170X5
145X1

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 29/10/19

Morning BW 93.2
W1D1:
Squat:
60x5
110x5
140x3
155x7x6 - fuck thats a lot of volume
One board press:
92.5x3x8
Stiff leg deficit deadlift:
60x5
100x5
140x3x6
Leg press:
90x10
160x5
200x5
220x10
240x10
270x10 - so many fucking plates..
Leg extensions:
80x3x10
Ab wheel:
BW+10x3x10

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 29/10/19

W1D2:
Bench:
60x5
80x3
100x6x8
DB incline:
34x10
38x2x8
Floor press:
60x5
100x5
80x10,8 - triceps were fried
Machine flys:
55,70,55x10
Facepulls:
100x3x10
Overhead rope tricep extensions:
85x3x10

Some fuckboy tied his bike on mine and I had to wait an hour and a half after finishing my workout to leave..

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 31/10/19

W1D3:
Deadlift:
100X2X5
130X3
150X1
165X7X6 - I was still pretty sore from Mondays Squats but it was easy enough to finish.
Pause Squat:
100X5
130X3X6 - after this my gym closed and I had to go to another gym to finish the workout
Leg curls 3X10
One leg Romanian DL:
10X6
14X6
18X6
Bulgarian split squats:
14X3X10
Copenhagen plank 3X10 - this shit is fucking hard

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 02/11/19

Morning BW 94 PR
W1D4:
Tempo Bench:
60x3
80x3
92.5x4x6
Wide grip pullups:
BWx6,7,6 - first one was wider
Cable rows:
60x4x10
DB seated OHP:
24,26,26x10
DB pullover:
40x3x10
Curls:
16,14,12,12x10 - was very pumped, 12 felt like 16

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 04/11/19

Morning BW 93.7
W2D1:
Squat:
60x5
110x5
140x3
162.5x6x6
Board press:
50x5
80x3
95x3x8 - very easy. Rested about 1 min between sets
Stiff leg deficit deadlift:
60x5
100x5
130x6
135x2x6
Single leg leg press:
80x5
110x10
80x10
90x10 - so much better when I don't have to hog all the gyms plates for this crap
Leg extensions:
80x3x10
Supersetted with:
Ab wheel:
BW+10x3x10
Finished the workout at around 12:30AM. Fun stuff

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 05/11/19

Morning BW 92.4
W2D2:
Bench:
70x5
90x3
102.5x6x8
DB incline:
36x3x8
Floor press:
80x3x10
Machine flys:
55x3x10
Facepulls:
85x3x10
Superaset with behind the head rope extensions:
85x3x10

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 07/11/19

W2D3:
Deadlift:
60x5
100x5
140x3
160x1
172.5x6x6
Pause squats:
70x3
110x3
135x3x6
Lying leg curls:
30,35,35x10
Single leg RDL:
18x3x6
Bulgarian split squats:
14x3x10
Copenhegan Plank 3x10

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 10/11/19

W3D1:
Switched up the days to manage my time better.
Bench:
45x8
85x3
110x6x7 - solid
DB incline:
36x3x8 - felt easy
Floor press:
85x10
90x10
85x10
Machine flys:
55,70,70x10
Facepulls:
115x3x10
Supersetted with:
Behind the head rope extensions:
115x3x10

Dat pump

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 13/11/19

Morning BW 92.6
W3D2:
Squat:
70x5
110x5
140x3
155x1
170x6x6
Video:
Yaniv Goft on Instagram: “Haven't posted in a while. Coach @virtustrength has been trying to kill me with volume. Here's 170x6x6 #squat from tonight. #powerlifting…”
One board press:
60x5
80x3
100x2
105x3x8
Deficit stiff leg deadlift:
60x5
100x5
135x3x6
One leg leg press:
80x3x10
Leg extensions:
80x3x10
Superset with:
Ab wheel:
BW+10x3x10

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[שיר1]

מושלם 😍

סקרנות, מה המטרות שלך?

 

[yanivgoft]

מושלם 😍

סקרנות, מה המטרות שלך?

להיות הכי חזק שאני יכול

 

[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 14/11/19

W3D3:
temp bench:
60X5
80X3
100X4X6F - In last set I did too much of a tempo and felt my triceps were fried in the lockout of the last rep. Board press was about 12 hours before this workout so wasn't very fresh
Very wide pullups:
BWX7,6,5
Cable rows:
60X4X10
DB seated OHP:
26X3X10
DB pullover:
42X3X10
curls:
14X3X10

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[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 16/11/19

W3D4:
Deadlift:
60X5
100X5
140X3
160X1
175X6X6 - felt very good, technique was on point and weight felt light.
Pause squats:
60X5
100X3
140X3X6
lying leg curls:
35X3X10
Single-leg RDL:
18X3X6
Bulgarian split squats:
14X3X10
Copenhagen plank 3X10

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[שיר1]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 16/11/19



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מה עם איזה סרטון נחמד של הדדליפט? 🙄

 

[yanivgoft]

מה עם איזה סרטון נחמד של הדדליפט? 🙄

רק כי ביקשת כל כך יפה

 

[yanivgoft]

yanivgoft עדכן/ה את הלוג ״לוג Hertzel Method״:

עדכון לוג: 17/11/19

Morning BW: 93
Had a terrible night and only got 4 hours of sleep..
Bench:
60x5
80x3
100x2
112.5x6x7 - felt like shit from the very first set. Coach told me I can drop 1 set but momma didn't raise no bitch and I got it all down.
DB incline:
34x2x10
Floor press:
80x10
85x10
Machine flys:
70x2x10
Facepulls:
100x3x10
Superset with:
Overhead rope extensions:
100x2x10
Cut the volume off the accessories.
All things considered it was a great session.

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