לוג Hertzel Method

[yanivgoft]

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

עדכון לוג: 31/05/21

W10D1:
Squat:
20x5
50x5
80x5
100x5
SSB OHP:
32x5
42x5
52x5
62x5
60x3x5
8cm block pulls:
70x3
80x7
100x7
120x7

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[yanivgoft]

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

עדכון לוג: 03/06/21

Morning BW 90
W10D2:
Warm up
Flat back bench:
50x5
70x2x5
100x8
107.5x3x8
HB squat:
20x5
50x5
70x3
90x2x6 - used a belt on the second set and it felt so much better.
T bar rows:
40x5
60x5
70x3x8
Front raises:
10x3x8
Rope pushdown 3x8
Super set with curls:
16x3x8

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[yanivgoft]

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

עדכון לוג: 05/06/21

Morning BW 89.9
W10D3:
Warm up
Deadlift:
60x5
80x4
100x2
120x2x5 - my form is shit. Need to get it back.
Tried doing belt squat but can't fit enough plates in the commercial gym. Tried hack squat but the machine we have is shit. So did leg press.
Single leg leg press:
40x5
80x5
100x3x6
Prone trap 3 raises:
8x3x8
Machine chest flys:
85x3x8
Leg curls:
55x3x6
Ab wheel:
BWx4x10

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[yanivgoft]

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

עדכון לוג: 08/06/21

Morning BW 90
W1D1:
Leg extensions:
60x10
65x10
75x10
80x10
85x10
Single leg leg curls:
25x3x10
30x10
25x10
Incline:
60x5
80x3
90x4 - stopped after 4. The incline here is trash
Db incline:
40x6
46x6
46x6F
42x3x6
Machine chest flys:
85x3x8
Seated calf raises in Smith machine:
30x5
60x8
90x4x8 - plate weight

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[yanivgoft]

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

עדכון לוג: 11/06/21

W1D2:
Warm up
Flat back bench:
60x2x5
80x3
105x2
111.5x10 - it was supposed to be 107 but I weighted the plates after the set to realise that's why it felt heavier than expected.
107x2x10
105x10
100x10 - triceps were really fried by this set
Lat pulldowns 4x8
DB alternating BP:
32x10
34x10
32x10
Super set with machine rows 4x10
Arnold press:
23x8
20.5x2x8 - triceps were really fried by the time I got to these.
Single leg leg press 4x10
Single leg box standups:
16x3x8

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[yanivgoft]

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

עדכון לוג: 13/06/21

W2D1:
Warm up
Belt squat:
100x2x8
150x4
190x6
205x4x6
205x9 - god it's good to train in Goft gym again.
Single leg leg curls:
7.5x2x10
8.5x10
8x2x10
Incline:
70x5
90x2x7
83.5x7
82.5x3x7 - did a builder-like flat back. So much ROM.
Seated calf raises:
95x10
110x10
110x15
130x15
Chest flys:
20.5x4x8

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[yanivgoft]

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

עדכון לוג: 15/06/21

Morning BW 90
W2D2:
Warm up
Flat back bench:
75x2x5
90x3
100x2x10 - shoulder didn't like zero arch
Floor press:
100x3x10
Lat pulldowns:
75x4x8
DB alternating BP:
34x3x10
Chest supported rows:
60x4x10
Arnold press:
22x4x8
Single leg leg press:
90x3x10
Single leg box standups:
5x3x8

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[yanivgoft]

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

עדכון לוג: 17/06/21

Morning BW 89
W2D3:
Warm up
Half DL with 6 sec pause at knees:
60X2
80X2
100X2
120X5X2 - my form is trash
Flat back BP:
60X2X5
90X3
110X3
102.5X2X6 - no pain this time but for some reason this was much heavier than the 100X10 two days ago.
BOR:
60X5
70X6X3
Pin squat with 3 sec tight pause on pins:
40X2
60X6X2
Single leg RDL:
20X6X3

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[yanivgoft]

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

עדכון לוג: 20/06/21

Morning BW 89.4
W3D1:
Belt squat:
25x5
50x5
75x5
100x5
120x6x6 - setup in the rack so I'm closer to the pivot point so in terms of actual weight in the belt it was equal to around 210 on my regular setup.
Single leg leg curls:
30x6x8
DB incline:
40x5x8
Machine chest flys:
85x5x8
Calves:
110x5x8

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[yanivgoft]

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

עדכון לוג: 22/06/21

W3D2:
My body hurt like shit today.
Flat back bench:
60x2x5
80x2x3
100x8
92.5x4x10
Lat pulldowns:
75x5x8
DB alternating BP:
34x10
Couldn't take it and switched to machines
Machine alternating BP 3x10
Machine rows 4x10
Machine shoulder press the 4x8
Leg press 3x10

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[nlr666]

תרגיש טוב בובי

 

[yanivgoft]

תרגיש טוב בובי

😣

 

[yanivgoft]

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

עדכון לוג: 25/06/21

W3D3:
Warm up
Half deadlift with 6sec pause:
40X5
60X3
80X2
100X2
125X5X2
Paused flat back BP:
60X5
80X3
100X2
102.5X3X6
Pin Squat:
40X3
60X2X2
65X4X2
BOR:
60X6X3
super set with single leg RDL:
22X6X3

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[yanivgoft]

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

עדכון לוג: 26/06/21

W3D4:
Warm up
Deadlift:
30x3x25 - started Bill Star's injury protocol

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[yanivgoft]

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

עדכון לוג: 27/06/21

W4D1:
Belt squat:
25X5
50X5
75X5
100X5
120X4X6
130X2X6
Deadlift:
30X3X25
Single leg leg curls:
30X5X8
DB incline:
30X5
40X5X8
Machine flys:
85X5X8

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[yanivgoft]

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

עדכון לוג: 29/06/21

W4D2:
Warm up
Minimal arch bench:
70x2x5
90x3
100x10
102.5x10
107.5x3x10F - failed the last rep. Not really sure what happened since the set before was pretty solid.
Lat pulldowns:
75x8
70x4x8
Deadlift:
30x3x25
DB alternating BP:
30x4x10
Chest supported T bar rows:
60x4x10
Arnold press:
22x4x8
Leg press:
190x10
270x10
300x2x10 - got in with a guy who was doing 270, so did 2 legs together.
Low box standups:
6x3x8

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[yanivgoft]

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

עדכון לוג: 02/07/21

Morning BW 90
W4D3:
Warm up
Deadlift:
30x2x25
35x25
Minimal arch bench:
70x2x5
100x3
110x2x6
110x7
BOR:
60x4x4
70x2x4
Pin pause squat:
60x6x3
Single leg RDL:
24x6x4

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[yanivgoft]

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

עדכון לוג: 04/07/21

Yesterday I did:
Warm up.
Deadlift:
35X25
40X2X25
Today:
Morning BW 89.3
Worked out in my home gym. God, it's good to be home.
Warm up
Dedlift:
40X25
45X2X25
Belt Squat:
75X5
150X5
170X5
185X6
195X5X6
Superset with:
DB incline:
32X5
41X5X8
single leg lying leg curls:
8.5X6X8
super set with:
DB flys:
23X2X8
18X3X8
Seated calf raises:
115X5X12

The belt squat and incline are just so much better here. Why did I have to go back to a commercial gym?😭

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[yanivgoft]

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

עדכון לוג: 06/07/21

W5D1:
Warm up
Bench:
70x2x5
100x3
107.5x10
110x4x10
Lat pulldowns:
75x5x10
Super set with DB alternating BP:
32x4x10
Seated Arnold press:
24x2x8
26x2x8
Super set with chest supported rows:
65x4x10
Single leg leg press:
100x10
80x3x10
Low box standups:
6x3x10

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[yanivgoft]

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

עדכון לוג: 06/07/21

W5D2:
Warm up
Bench:
70x2x5
100x3
107.5x10
110x4x10
Lat pulldowns:
75x5x10
Super set with DB alternating BP:
32x4x10
Seated Arnold press:
24x2x8
26x2x8
Super set with chest supported T bar rows:
65x4x10
Single leg leg press:
100x10
80x3x10
Low box standups:
6x3x8

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