לוג Hertzel Method

W4D1:
Squat:
60x5
100x5
140x3
160x1
180x4
190x4
200x4
210x4 - felt great
Deficit stiff leg deadlift:
100x2x3
140x3x6
Single leg leg press:
70x4x10
Walking lounges:
18x3x10
Leg extensions:
75x4x10
Superset with:
Ab wheel:
BWx4x10

Awesome workout.

Morning BW 95.5
W3D4:
Close Grip Bench:
60X5
80X3
100X2
110X5X4
Lat pulldowns:
64X4X10
Seated DB press:
25X4X10
seated cable rows:
3X10
DB pullover:
45X3X10
Curls:
15X5X10

W3D3:
Deadlift:
70x5
100x5
140x3
165x1
190x1
212.5x4x3 - was way harder then it should have been
Front squat:
70x5
90x3
110x1
125x1
137.5x3x6
Seated leg curls 4x10
Good morning:
70x3x10
Goblet squat:
45x3x10
Copenhagen plank 3x10

Bah.

Morning BW 96
W3D2:
Bench:
70x5
90x3
100x2
110x1
120x1
132.5x4x3
DB bench:
40x4x10
DB rows:
45x4x10
Superset with:
Power chest flys:
20x3x12
Facepulls:
110x3x10
Superset with behind the head rope extensions:
120x5x10

Morning BW 94.9
W3D1:
Squat:
60x5
100x5
140x3
160x1
170x1
180x4
190x4
200x4
205x4 - fuck yes. Zero pain and the weight felt awesome. Feels great to be back.
Deficit stiff lef deadlift:
70x5
120x3
140x3x6
Leg press:
All the stack 4x10
Walking lounges:
15x3x10
Leg extensions 4x10
Super set with
Ab wheel:
BW+5x4x10

Awesome workout

Morning BW 96
W2D4:
Close grip bench:
50x2x5
80x3
100x2
115x2x5 - was very hard and coach told me to decrease the weight.
107.5x3x5
Lat pulldown:
65x4x10
Seated DB press:
24x4x10
Buffalo bar cable rows:
55x3x10
DB pullover:
46x3x10
Super set with curls:
16x5x10 - dat pump

Morning BW - 96.0 - PR
W2D3:
Deadlift:
60x5
100x5
140x3
165x1
185x1
207.5x3,4,4,5 - plates fell off on the first set but I got the missing rep on the last set. Really happy thos weight is back to being volumeish weight.
Front squat:
60x5
80x3
100x2
120x1
135x3x6 - I really hate these
Lying leg curls:
45x4x10
Good morning:
70x3x10
Elevated heel goblet squat:
46x3x10
Copenhagen plank 3x10

Fuck this was a tough workout

W2D2:
Bench:
60x5
80x3
100x2
110x1
120x1
130x4x4 - set 1 was RPE10. Dont know why and how I was able to get 3 more easier sets. Super happy about this
DB incline:
34x4x10
Super set with:
DB rows:
42x4x10
Power chest flys:
20x3x12
Facepulls:
100x3x10
Super set with:
Behind the head rope extensions:
100x5x10

Awesome workout

W2D1:
HB squat:
60x5
100x5
130x3
150x3x8
Deficit stiff leg deadlift:
60x5
100x5
130x3x6
Single leg leg press:
70x4x10
Walking lounges:
16x3x10
Ab wheel:
Bw+10x4x10
Superset with:
Leg extensions:
80x4x10

Felt like shit today

W1D4:
Close grip bench:
60x5
80x3
100x2
110x5x5
Lat pulldown:
65x4x10
Seated DB press:
24x4x10
Superset with:
Buffalo bar cable rows:
50x3x10
DB pullover:
42x3x10
Super set with:
Curls:
14x5x10