לוג Hertzel Method

Morning BW 94.4.
W2D1:
Squat:
55x5
110x5
140x3
165x1
187.5x5x5 - I was expecting it to be harder but it went fine.
Deficit stiff leg DL:
72.5x3
112.5x3
142.5x3x6
Single leg leg press:
70x3x10
Bulgarian split squats:
14x3x10
Leg extensions:
80x3x10
Ab wheel:
BW+15x3x10
Super set with banded wall sits 2x40

Morning BW 93.4. fuck.
W1D4:
Close grip BP:
60x5
80x3
92.5x2x8
95x8
Lat pulldowns:
65x4x10
DB seated press:
28x10
26x3x10
Cable buffalo bar rows:
50x4x10
DB pullover:
42x3x10
Curls:
14x4x10

Nice pump. Got it all down in under an hour and a half

W1D3:
Deadlift:
60x5
100x5
140x3
160x1
182.5x6x5 - 4 plates haven't felt this easy in a while!
Pause squats:
60x3
100x3
140x2
155x4x4
Lying leg curls:
46x4x10
Single leg DB RDL:
18x3x6
Superset with:
Elevated heel goblet squat:
34,42,42x10
Copenhagen plank 3x10

Got to the gym late and actually finished all of this in an hour.
Damn Im tired.

Morning BW 94
W1D2:
Bench:
60X5
80X3
100X2
110X1
117.5X6X6 - First set was with wrist wraps and was fairly hard. Next sets without were much easier.
DB incline:
36X3X10
super set with:
DB rows:
42X4X10
power chest flys:
22X3X10
facepulls:
100X3X10
super set with:
behind the head rope extensions:
100X4X10

Nice pump.

Morning BW 94.1
W1D1:
Squat:
60X5
100X5
140X3
160X1
180X6X5 - felt fine.
Deficit Stiff leg deadlift:
60X5
100X3
140X5,6,6
Single leg leg press:
70X3X10
Bulgarian split squats:
14X3X10
Leg extensions:
80X3X10
superset with:
ab wheel:
BW+15X3X10

Recovery week day 3:
Bench:
60x5
80x3
100x2
115x3
80x19
Deadlift:
60x5
100x5
140x3
162.5x5
Leg curls 3x10
Lat pulldown:
54x3x10
Curls:
15,12.5,12.5x10

Recovery week:
So 2 days ago I did some movement recovery work
Morning BW 94.4
Today I did:
Squat:
60x5
80x5
110x3
150x2x1
165x5
Bench:
65x5
90x3
110x2x6
Single leg leg press:
60x3x10
Machine flys:
55x4x8
Rope extensions:
100x3x12

Morning BW 94.5
W5D4:
Deadlift:
60x5
100x5
140x3
160x1
185x6x5 - felt fairly easy, very happy with this
Close grip bench:
50x5
70x4
90x2
105x8
100x2x8
Pause squats:
70x5
100x3
130x2
150x3x6 - hate these so much..
Enough for today. Time to rest.

W5D3:
Tempo bench:
60x3
80x3
100x2
112.5x4x5 - rpe 9.5. was very hard.
Wide grip pullups:
BWx8,7,6
Cable rows:
60x4-5x10
DB seated press:
28,28,26x10
Db pullover:
42x3x10
Curls:
14x4x10

Almost done with this block..

Morning BW 93.7
W5D2:
Squat:
70x5
100x5
140x3
160x1
182.5x6x5 - was hard and tiring but I got it done.
Stiff leg deficit deadlift:
60x5
100x3
135x3x6
Leg press:
200x10
250x2x10
Leg curls:
80x3x10
Banded wall sit:
2x60sec - this just painful.
Superset with ab wheel:
BW+15x3x10 - PR