לוג Hertzel Method

Morning BW 95
W4D1:
Squat:
60x5
100x5
140x3
160x1
180x1
200x4
200x1 - was suppose to do 5x4 but I pintched my right shoulder on the first set and didn't want to make it worse. Don't think it's something too bad though. Couldn't continue squating which really pissed me off since the first set felt pretty easy.
Deficit SLDL:
60x5
100x5
140x3x6
Single leg leg press:
60x3x10
Bulgarian split squats:
10x3x10
Leg extensions:
70x3x10
Ab wheel:
BWx3x10

Thats a shitty way to finish the decade..

Morning BW 95.2
W3D4:
Close grip bench:
60x5
80x3
100x1
105x5x5 - felt solid
Lat pulldown:
65x4x10
Buffalo bar cable row:
55x3x10
DB seated press:
24x4x10
DB pullover:
42x3x10
Curls:
14x4x10
Nice workout. Got done in 1.5 hours

Morning BW 95.1
W3D3:
Deadlift:
60x5
100x5
140x3
160x1
180x1
195x5x5 - felt better then last week but was fairly challenging.
Pause squats:
60x3
100x3
140x2
162.5x4x3
Lying leg curls:
46x4x10
Single leg RDL:
20x3x6
Goblet squats:
40x3x10
Copenhagen plank 3x10

Morning BW 94.6
W3D2:
Bench:
60x5
80x3
100x2
115x1
125x5x5 - felt better then last week.
DB incline:
37x3x10
DB rows:
42x4x10
Superset with:
Power chest flys:
21x3x10
Facepulls 3x10
Super set with:
Behind the head tricep extensions 4x10

Morning BW 94.5
W3D1:
Squat:
60x5
100x5
140x3
155x1
170x1
192.5x5x5 - i was tired but kmew from set 1 I had it. 200 next week
Deficit stiff leg deadlift:
60x3
100x3
135x3x6
Single leg leg press:
60x3x10
Bulgarian split squats:
10x3x10
Leg extension:
80,70,70x10
Ab wheel:
BWx3x10
Went lighter on accessories to help recovery.

Morning BW 94
W2D4:
Close grip bench:
60x5
80x3
97.5x3x8 - was very hard. Should have done 95.
77.5x15
Lat pulldowns:
65x4x10
Seated DB press:
24x3x10
Cable buffalo bar rows:
50x2x10
55x2x10
DB pullover:
42x3x10
Curls:
14x4x10

Morning BW 93.8
W2D3:
Deadlift:
70X5
110X5
130X3
150X1
170X1
190X5X5 - Everything felt like shit today but it all went up
Pause Squat:
70X3
100X3
140X1
157.5X4X4
Seated leg curl 4X10
single leg DB RDL:
17.5X3X6
super set with:
Close stance elevated heel goblet squat:
45X3X10
Copenhagen Plank 3X10

Morning BW 94
W2D2:
Bench:
60x5
80x3
100x2
110x1
122.5x5x6 - was very hard. Barely finished it all
DB incline:
34x3x10
DB rows:
42x4x10
Super set with:
DB power flys:
22x3x10
Behind the head rope extensions:
100x4x10
Superset with:
Facepulls:
100x3x10

Tough session but I was done in an hour and a half

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