לוג Hertzel Method

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 18/08/23

W7D3:
Warm up
11cm block sumo:
70x5
120x5
170x2
200x1
210x6
222.5x5
232.5x2x4
Sumo from the floor:
170x2
200x5
210x4
210xf - trying to get better sumo position I couldn't break the floor
Single leg leg curls:
36x12
40.5x10
45x8
49.5x6
Standing calf raises:
62x5x12
Bulgarian split squat:
32x8,6,6

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 20/08/23

W7D4:
Bench:
70x2x5
100x3
115x7
117.5x6
120x4 - 2ish min rest
TnG bench:
107.5x9
105x7
100x6 - I was really fried by this point. All TnG sets were around RPE9-9.5
Stability rows:
32x12/10/8
DB Incline:
32x12,10,8
Cable chest dips:
54x8
58.5x8,7
Rope Pushown drop sets:
76.5+63x2x10
Single hand tricep extension:
18x3x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 21/08/23

Morning BW 90
W8D1:
Warm up
Squat:
70x5
120x5
140x3
160x10
167.5x8
170x6 - I was very tired today and felt it on squats. Took 6-7 min rest and this set was still RPE9 when prev set was RPE8. Called it there and skipped last set
Landmine goblet squat:
25x5
40x10
50x8
60x6
60x5 - Yeah, the variation wasn't the best. Holding the bar wasn't comfortable enough. I'll have to figure it out better.
Single leg leg extension:
Found the way to do it perfectly on the cable by sitting on the edge of a slight incline bench.
45x10
54x10
63x10
72x10
Skipped RDL
Seated bad girl:
Figured this out in the cable stack as well by attaching each leg to opposite side cables.
27x10
36x10
45x10
Cable assisted standing ab wheel:
45x3x10 - This felt REALLY GOOD, and unlike the bands it will be much more consistent to implement progression. I'm confident using this I'll be able to get to repping out unassisted standing ab wheel within a few months.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 23/08/23

W8D2:
Feet up bench:
70x2x5
90x3
105x10
107.5x8
110x6
112.5x4
Cable lateral raises:
18x12
18x10
22.5x6
Cable Y raises:
13.5x10,8
18x6
High cable rows:
90x3x12
Chest supported DB rows:
41x12
46.5x10,8
Single hand cable rows:
90x12,10,8
Single hand DB preacher curl drop sets:
12.5+8+4.5x12/10/8 - first set took 3:47 minutes to complete with 3 drop sets of 12 per hand. It was fun using my new toy for this but it took too much time to be used for drop sets like this.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 25/08/23

W8D3:
Warm up
Sumo deadlift:
70x5
120x5
150x3
170x2
185x6
195x5
Sumo block pulls with "worse but stronger" form:
195x1
220x6
225x5,4
Single leg leg curls:
4x12,10,8,6 - cable weight
Bulgarian Split Squat:
32.5x8,6,6

Didn't have the time to finish the rest of the workout

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 26/08/23

W8D4:
Warm up
Bench:
70x2x5
100x3
117.5x6
121x5
125x4 - felt strong today.
TnG bench:
107.5x8
113.5x7
117.5x6
Stability rows:
36x10,8,6
DB Incline:
32x10
34x8
36x6
Cable dips:
63x2x8
67.5x7
Rope pushdown drop sets:
81+67.5x2x10
Single hand cable tricep extension:
22.5x3x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 28/08/23

Morning BW 91.0
W9D1:
Worked out first thing in the morning. Back was still stiff from the night.
Warm up
Squat:
70x2x5
120x3
150x2
165x8
175x6
182.5x4
Belt Squat:
100x10
120x3x8 - new set up with the landmine and elevating the feet for better ROM.
Single leg leg extension with a tempo:
72x2x10
yellow band+72x2x10
Bad girl:
27x10
31.5x10
36x8
Skipped RDL and abs.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 30/08/23

W9D2:
Feet up bench:
70x2x5
100x2
107.5x8
112.5x6
117.5x4 - 2 min rest. Felt strong.
Cable lateral raises:
18x10
22.5x8
25x6
Cable Y raises:
13.5x10
18x8,6
High cable rows:
Starting to use bands to add resistance to full stack
y+90x10
b+90x8
2b+90x6 - letters mean color of band, so first set was yellow, second black, third 2 black bands.
Chest supported DB rows:
41x12
46.5x10,8 - the weight jump is problematic since it's a little too heavy for this rep range but 41 is probably too light for the lower reps.

Had about an hour in between to work on something in the gym and then finished the workout:

Single hand cable rows:
r+90x12
b+90x10
r+b+90x8
Cable curls drop sets:
27+18+13.5x12,10
22.5+13.5+9x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 31/08/23

W9D3:
Warm up
Sumo deadlift:
70x5
120x5
150x3
170x1
190x6
205x5 - felt so much stronger then last week.
11cm sumo block pulls:
205x1
220x6
235x5
250x5 - was supposed to do 4 reps but it was an undershoot so did 5. Really happy with how sumo felt today.
Single leg leg curls:
40.5x12
49.5x10
54x8
58.5x6
Bulgarian split squat:
36x8,6,6
SSB calf raises:
62x5x12
super set with suitcase carry:
36x3x30m

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 02/09/23

W9D4:
Bench:
70x2x5
100x3
120x6
124x5
127.5x4
TnG bench:
112.5x8
115x7,6
Stability rows:
41x10,8,6
DB incline:
34x10
36x8,6
Cable dips:
63.5x8
58x2x8
Straight bar tricep pushdowns drop sets:
81+67.5x2x10
Single had tricep extension:
20x3x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 03/09/23

W10D1:
Warm up
Squat:
70x2x5
120x5
140x3
160x1
175x8 - felt strong.
182.5x6
190x4 - had longer (8-10 min) rest but used a drill during my rest between sets here.
RDL:
70x5
70x10
80x8
90x8
100x6
Single leg leg extension with red band:
72x2x10
76.5x2x10 - the red band is the sweet spot for this set up. Probably the best leg extension I ever felt with this setup. Really pleased with it.
Bad girl:
36x10
40.5x10
45x8

Skipped belt squat and abs for lack of time.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 05-06/09/23

W10D2-3:
Got home too late and decided to do my feet up bench and leave the accessories to be done on deadlift day.
Feet up BP:
70x2x5
100x3
110x8
112.5x6
115x4

The next day:
Warm up
Sumo:
70x5
120x5
150x3
180x1
200x6
210x5
Sumo block pulls from 11cm:
210x1
235x6
250x5
265x4 - most weight I ever pulled in any variation. Will be really interesting to see how much I'll be able to pull when I really push it from the ground.
Cable lateral raises:
20x10,8
21x2x6
Cable Y raises:
13,5x10
18x8,6
Single leg leg curls with red band:
45x12
49.5x10
54x8
58.5x2x6
High cable rows:
100x10
115x8
130x6
Chest supported DB rows:
41x12,10,8,6
Bulgarian split squat:
41x8
41x3x6
Single arm cable rows:
100x10
105x8,6
Cable curls drop sets:
27+18+9x12,10,8

Brutal session

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 08/09/23

W10D4:
Warm up
Bench:
70x2x5
100x3
110x1
120x6
124x5
127.5x4
TnG bench:
110x8
112.5x7
115x6
Stability rows:
41x10,8,6
DB incline:
36x10
38x8,6
Cable dips:
58.5x3x8
Rope pushdown drop sets:
81+67.5x2x10
Single hand tricep extension:
20x3x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 10/09/23

able W11D1:
Warm up
Squat:
70x2x5
120x5
140x3
160x1
180x1
200x4 - felt very good. Might have had 3 in the tank. Happy that my strength is still there
195x4
190x4
185x4
180x4 - 4 min rest between sets. RPE remained about the same
Belt squat:
75x5
125x8
135x8 - right hip was a little off so skipped 3rd set
Single leg leg extension with red band:
76.5x3x8
C:

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 11/09/23

Morning BW 90.7
W11D2:
8am workout
Feet up bench:
70x2x5
100x3
110x8
115x6
117.5x4
Cable lateral raises:
20x10,8
25x6,5
Cable Y raises:
15x10
20x8,6
High cable rows 3x10/8/6
Chest supported rows 4x12/10/8/5
Single hand cable rows 3x10/8/6
EZ bar preacher curls drop sets:
30+22.5+15x12/10/8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 13/09/23

W11D3:
Warm up
Sumo deadlift:
70x2
120x5
150x3
180x1
200x6
220x6
235x4 - hip extensors felt a little off today and couldn't push my positioning too much, so was less upright which is a stronger position for me at the moment, but nonetheless really happy with how this weight moved. Next week I'll see what it will be like without straps.
Single leg leg curls with a red band:
45x12
49.5x10
54x8
59.5x2x6
Bulgarian split squat:
32x8
0x3x8 - didn't want to push it with these so did no weight long tempo reps to still get a little pump.
Standing calf raises:
62x5x12
Suitcase carry:
41x3x30m
I'm getting a lot better at doing my accessories with a bodybuilding mindset of slow eccentrics and streched pauses and I like the results.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 15/09/23

W11D4:
warm up
Bench:
55x5
80x3
100x3
120x1
130x1
135x3
130x3
127.5x3
120x3
127.5x3
TnG bench:
112.5x7
117.5x6
120x5
Stability rows:
38x2x10,2x8
DB incline:
38x10,8
41x6
Cable dips:
63x3x8
Tricep pushdown dropsets:
Don't remember weights, lowered them to be more strict.
Did 3 sets of 10+10 drop set
Single had tricep extension:
18x4x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 17/08/23

W12D1:
Warm up
Squat:
70x2x5
120x3
150x1
170x1
190x4 - hip extensor still iffy, this wasn't too slow but didn't feel good stability-wise
Tempo squat:
150x2x4
Single leg step up 4x10
RDL
70x5
100x3x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 19/09/23

W12D2:
8am workout.
Bench:
70x2x5
100x3
120x1
130x1
140x2
135x2
132.5x3x2 - really happy I could last 3 sets at this weight with only 2 min rest
TnG bench:
115x7
117.5x6
122.5x5
110x10
Stability rows:
40x10,8,6,6
DB Incline:
34x10,6,6 - really wanted to get the BB movement of slow and pause at the stretch but it got hard really quick on the second set.
Cable dips 3x8
Rope pushdown dropsets 3x10+10 - comercial gym weights.
Single hand tricep extension 4x8

Not too bad

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 01/10/23

Back from holiday. Did 2 TRX upper body sessions while there.
W13D1:
TnG bench:
70x2x5
100x3
110x8
115x8
112.5x8 - 2 min rest
DB incline:
32x2x8
28x8
Lat pulldown:
90x5
125x3x8
Tricep extension:
72x3x12
Preacher DB curls:
11.5x3x12
Nice easy session back.

The following day went to physio, I have an inflammation in my hamstring tendon. Will take a few weeks off of hip hinging to let it rest. He also said with regards to my bad shoulder that I have an inflammation in my bicep tendon and gave me some warm ups to do for that one.

לקריאת עדכון הלוג המלא – לחצו כאן