לוג Hertzel Method

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 08/01/2025

W1D2:
Phsyio
Assisted single leg calf raise:
25x3x12
Leg press calf raise:
30x3x12
Super squat machine:
50x8
80x8
120x8
160x8
200x8
240x8
250x8 - PR
Larsen press:
60x5
80x5
90x3
100x3x6
DB decline pullover:
38x12
38x9+3 - myo reps
38x7+3+2 - myo reps
DB Y raises:
7x3x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 10/01/2025

W1D3:
Forgot the gym closes at 16 and not 17. Remembered it only 15 minutes before closing. Had I known I'd skip physio and do it later at home.
Physio
Single leg assisted calf raise:
25x3x12
Leg press calf raises:
30x3x12
45cm Box squat:
60x10
100x10
120x10
140x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 12/01/2025

W2D1:
Bench:
60x5
80x5
100x3
107.5x5x8
Physio
Standing leg curls:
20x12
20x2x10
Neutral grip pull-ups:
BWx3x10
Single leg KB RDL:
16x3x8
Cable woodchops:
52x3x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 14/01/2025

W2D2:
Physio
Assisted single leg calf raise:
25x3x12
Leg press single leg calf raise:
30x3x12
Smith machine belt squat:
Saw this variation and had to try it. Best belt squat set up I ever tried. Convinced me I’m buying a smith machine for my home gym.
49x2x8
89x8
109x8
119x3x8
89x15 - just an awesome pump. Feels so good.
DB incline:
20x10
32x3x10
Rushed back home. Session was good enough.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 19/01/2025

Couldn’t workout in the weekend since my wife was sick. Really need that home gym by now so this crap won’t happen.
W2D2/W3D1:
Physio
single leg assisted calf raise:
25x3x12 - finally feels like I cleaned this weight up properly and could try to go heavier next session
Leg press single leg calf raise:
30x3x12 - also feels like the weight is getting clean.
Bench:
60x6
80x5
100x3
120x1
125x2
115x3x5
Box squat 45cm:
60x8
100x8
120x10
140x10
150x10 - felt really nice. Will lower box height next week.
Standing leg curls:
20x2x11
Neutral grip pull-ups:
BWx3x8 - 1 min rest to get some volume done quickly.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 22/01/2025

W3D2:
Physio
Bench:
60x2x5
80x5
100x3
110x5x8
Super squat machine:
40x8
100x8
160x8
220x8
260x7 - knees were perfectly fine with no knee warmup and no knee sleeves. Is it possible the injury just went away on its own? Will need to keep observing. Machine has no spotting system and going for an 8th rep would have been sus.
Single leg assisted calf raise:
25x3x12
Single leg leg press calf raise:
30x3x12
Single leg seated leg curl:
27x3x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 24/01/2025

w3d3:
Bench:
70x2x5
100x3
120x1
130x2
135x2 - feels so much better using me home gym bench.
122.5x5
125x2x5
Box squat 42cm:
70x10
100x10
120x10
140x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 26/01/2025

W4D1:
Physio
Assisted single leg calf raise:
18x3x12
Single leg leg press calf raise:
30x3x12
Bench:
60x2x5
80x5
100x3
112.5x4x8
112.5x11 - wanted to push last set to RPE10.
Neutral grip pullups:
BWx3x10
Frame carry:
100x40m
120x40m
140x40m
160x40m - felt great, started to get pretty hard but back is holding up fine.
Single leg KB RDL:
20x3x8
Cable woodchops:
52x3x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 29/01/2025

W4D2:
Physio
Assisted single leg calf raises:
15x3x12
Leg press single leg calf raise:
40x3x12
Super squat machine:
80x8
120x8
160x8
200x8
240x8
260x8
160x20 - this set was just brutal
Single leg seated leg curls:
27x3x12

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 31/01/2025

W4D3:
Got a quick workout while car was in the shop.
40cm box squat:
60x10
100x10
120x10
140x10
Bench:
65x8
100x3
120x1
132.5x2
122.5x5
122.5x5+100x8 drop set

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 02/02/2025

W5D1:
Assisted single leg calf raise:
13.5x3x12
Single leg leg press calf raise:
40x3x12
Physio
Bench:
60x6
80x5
100x3
115x5x8
Neutral grip chin-ups:
BWx3-4x10
Standing leg curls:
20x3x10
Single leg KB RDL:
20x3x8

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 05/02/2025

W5D2:
Physio
Assisted single leg calf raise:
12.5x3x12
Leg press single leg calf raise:
40x3x12
Super squat machine:
80x8
120x8
160x8
200x8
240x8
280x8
300x8 - huge PR.
160x13 - constant tensions 2/3 reps. Didn’t really like it tbh.
Singlen leg lying leg curls:
25x2x8 - when I started Physio I was barely able to get some reps with half this weight. Progress is progressing.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 07/02/2025

Bench:
70x5
100x3
120x1
130x1
140x2
145x1
150x1F - slippery floor. Felt like if I had cleaned it beforehand 150 would go up
Box squat to 37cm:
70x10
100x10
120x10
140x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 10/02/2025

W6D1:
Physio
Bench:
60x2x5
100x3
120x5x7 - RPE10. Happy with how this went.
Super set with bodyweight single leg calf raise 3x10
Leg press calf raise:
50x3x8
Neutral grip pull-ups:
BWx3-4x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 20/02/2025

Took a week and a half off because back was sore and I dealt with the house renovations and didn’t want to push when I don’t have to.
Physio
Bench:
60x2x8
100x3
110x4x5
V grip pull-ups:
BWx4x8
Seated DB OHP:
22x2x15
Leg press:
70x10
110x10
150x10
190x10 - not the best ROM but felt fine
Standing leg curls:
17.5x3x10
Jefferson curls:
20x2x10
Yeah I think officially it’s a small tweak in my back from last time I squatted. Time to slowly rebuild again, doesn’t feel like it should take too long to get back to where I was a couple of weeks ago.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 22/02/2025

Got a short training session in
Physio
Single leg calf raises 3x10
Leg press single leg calf raise:
50x3x10
Super squat:
80x8
120x8
160x8
200x8
240x8
Drop set:
280x8+240x2+200x6+120x6
Had to go after this set

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 28/02/2025

finally got a workout in
Physio
Single leg calf raise:
BWx3x10
Leg press single leg calf raise:
50x3x10
Bench:
60x5
80x5
100x3
110x1
120x1
Drop set:
125x4+105x6+90x6+80x4+60x6
Leg press:
100x10
130x10
160x10
190x10
V grip pull-ups:
BWx3x10
Standing leg curls:
17.5x3x10
Cable lateral raise:
20x2x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 24/03/2025

Haven't trained for almost 4 weeks. This renovation and move took a lot out of me. Didn't have the time to workout but honestly I was beating my body enough with physical labour that it might have been the wiser thing anyway. Went to my last physio session today and he gave me a workout plan to try to follow for the next few weeks.
W1D1:
Slump 2x12
KB Jefferson curls:
8x2x15
Good morning:
15x4x10
Isometric deadlift starting position:
1x5
4x3 - 5 second holds.

Later I'll add Rack pulls and Pallof press to this but wanted it to ramp slowly when I'm just coming back and probably being out of shape.

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 02/04/2025

Finally set up most of my home gym. Enough to start lifting.
So this is week “0” - I’ll lift a little to start getting back in shape.

VTS iso lateral bench:
31x10
36x3x10 - I really like this new toy.
Pull-ups:
BWx3x10

לקריאת עדכון הלוג המלא – לחצו כאן

 

[yanivgoft]

yanivgoft עדכן את הלוג לוג Hertzel Method עם העדכון הבא:

עדכון לוג 07/04/2025

W1D1:
Slump 2x12
Jefferson curls:
10x2x15
Good morning:
20x4x10
Isometric deadlift, shin height 5x3 (5 sec hold per rep)
Rack pulls (knee height):
70x10
90x10
100x3x10

לקריאת עדכון הלוג המלא – לחצו כאן