לוג Hertzel Method

[yanivgoft]

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

עדכון לוג: 04/02/20

W4D1:
Squat:
60x5
100x5
140x3
160x1
180x4
190x4
200x4
210x4 - felt great
Deficit stiff leg deadlift:
100x2x3
140x3x6
Single leg leg press:
70x4x10
Walking lounges:
18x3x10
Leg extensions:
75x4x10
Superset with:
Ab wheel:
BWx4x10

Awesome workout.

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[yanivgoft]

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

עדכון לוג: 05/02/20

Morning BW 95.2
W5D2:
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

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[yanivgoft]

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

עדכון לוג: 08/02/20

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…”

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[yanivgoft]

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

עדכון לוג: 09/02/20

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.

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[yanivgoft]

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

עדכון לוג: 11/02/20

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

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[yanivgoft]

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

עדכון לוג: 13/02/20

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

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[yanivgoft]

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

עדכון לוג: 16/02/20

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.

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[yanivgoft]

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

עדכון לוג: 18/02/20

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

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[yanivgoft]

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

עדכון לוג: 19/02/20

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

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[yanivgoft]

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

עדכון לוג: 20/02/20

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.

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[yanivgoft]

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

עדכון לוג: 20/02/20

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.

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[yanivgoft]

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

עדכון לוג: 24/02/20

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

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[yanivgoft]

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

עדכון לוג: 26/02/20

Morning BW 96.4
W2D2:
Bench:
50x5
70x4
90x3
105x2
115x1
125x1
132.5x3 - felt great. RPE 8.5
122.5x4x4
Pause squats:
60x5
100x3
130x2
150x1
165x2x5
Incline DB press:
34x4x10
Power chest flys:
22x3x10
Behind the head rope extensions:
100x5x10

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[yanivgoft]

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

עדכון לוג: 27/02/20

Morning BW 96.6
W2D3:
Deadlift:
70x5
120x4
140x3
160x1
180x1
200x1
212.5x1
225x3 - Came in feeling okayish but 225 just flew up. Easier then 217.5 last week. I should have put 230 on the bar to get RPE9.
210x2x4
Squat:
60x5
100x5
140x3
155x1
170x1
190x3x5
Floor press:
60x5
85x3
105x3x6
Superset with:
Leg curls:
82x4x10
And ab wheel:
BW+5x4x10

Awesome workout

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[yanivgoft]

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

עדכון לוג: 29/02/20

W2D2:
Bench:
70x5
90x3
105x2
115x1
125x5x3 - felt very easy. Didn't even bother getting a lift off
Snatch grip deadlift:
70x5
100x3
120x1
130x3x6
DB seated press:
25x4x10
Superset with:
Seated cable rows 3x10
DB pullover:
40x3x10
Nice quick workout.
Survived another week of this brutal block

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[yanivgoft]

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

עדכון לוג: 02/03/20

Morning BW 96
W3D1:
Squat:
60x5
100x4
140x3
160x1
180x1
200x1
215x1
227.5x2 - felt a lot better then I expected since I spent all day lifting boxes and moving stuff around the house and I had to lift in a different gym because of the elections.
217.5x2x2
Bench:
60x5
80x3
100x2
110x1
117.5x4x5
Pause deadlift:
60x5
100x3
140x2
160x1
180x3x3
Leg press 4x10
Bulgarian split squats:
12x3x10
Super set with ab wheel:
BWx4x10

Awesome day.

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[yanivgoft]

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

עדכון לוג: 04/03/20

Morning BW 96.9
W3D2:
Bench:
50x5
70x5
90x3
105x2
120x1
130x1
140x2 - went a lot easier then I expected. I planned to do 137.5 and yoloed 140. I should've put 142.5 or even 145 to get RPE9.
130x4x3
Pause squat:
60x5
100x3
140x2
160x2x5
DB incline:
34x4x10
Power chest flys:
22x3x10
Behind the head rope extensions:
85x5x10

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[yanivgoft]

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

עדכון לוג: 05/03/20

Deadlift:
60x5
100x5
140x3
165x1
185x1
205x1
225x1
240x2 - PR! First DL PR in 3 years!
Squat:
60x5
100x5
140x3
160x1
180x1
192.5x2x5
Floor press:
70x5
90x3
107.5x3x6

So happy with this workout.
Here are the videos of my top lifts from this week:
Yaniv Goft on Instagram: “Finished a brutal block by coach @virtustrength and got these top lifts: 227.5x2 #squat 140x2 #bench and a PR of 240x2 #deadlift…”

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[yanivgoft]

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

עדכון לוג: 07/03/20

W3D4:
Bench:
50x5
80x3
100x2
115x1
125x5x3
Snatch grip deadlift:
60x5
100x3
120x1
130x2x6

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[yanivgoft]

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

עדכון לוג: 09/03/20

Morning BW 94.5. I was very sick for the past 2 days and couldn't eat at all.
W4D1:
Squat:
70x5
100x5
140x3
160x1
180x1
200x1
215x1
230x2x1 - I was super happy to still be able to get 230 comfortably after not being able to get out of bed yesterday.
200x3x3
Single leg leg press:
80x3x10
Bulgarian split squat:
14x3x10
Superset with ab wheel:
BW+5x4x10

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