לוג Hertzel Method

W2D4:
Bench:
60X5
80X3
100X2
110X1
120X6
122.5X5
125X6 - felt pretty good. RPE 8.5ish
Feet up BP:
102.5X6
105X6
110X6
DB rows:
32.5X10
52.5X4X8
Seated OHP:
50X5
55X2X6
60X6
Front raises leaning on bench:
7.5X3X10
Bending one arm pullover:
17.5X3X10
Seated tricep extensions:
30X4X12

Workout felt pretty good.

Morning BW 95.2
W2D3:
Deadlift:
60X5
100X5
140X3
160X1
180X2X5
3s2dKnee Deadlift:
155X4
162.5X4
167.5X4
Bulgarian split squats:
20X12
25X3X12
GM:
60X4X8
Shrugs:
60X10
120X10
150X10
160X2X10
Ab wheel:
BWX4X10

Morning BW 94.7
W2D2:
Close Grip BP:
50X5
80X3
100X2
110X1
120X3
110X2X6
107.5X6
92.5X14
BOR:
60X10
70X10
75X2X10
Lateral raises:
10X3X10
TRX facepulls 3X10
Curls for da gurls:
15X5X10
Leaning on bench front raises:
7.5X3X10
bending single arm pullover:
17.5X3X10

W2D1:
First workout in the finished Goft Gym 1.0:
Yaniv Goft on Instagram: “Well, one good thing came out of this quarantine. Took a while but my home gym is ready. Goft Gym is still missing a few more upgrades but…”
Squat:
70X5
100X5
130X3
150X1
170X1
190X2X5
185X5
Pause Squat:
150X6
140X6
125X6 - I'm really banged up from building the home gym and it showed today in the workout. Gonna take it slow this week to let my body recover properly.
Goft leg curls:
15X3X10
Lunges:
50X3X10
Goblet Squat:
42.5X10 - tried it again and it's a big NOPE for my upper back.
Banded Deadbugs super setted with Ab wheel:
BWX3X10

Exahusted. To top everything off this workout started at 11:30PM...

W1D4:
Close grip BP:
bar,50 for a bunch of sets because my left front delt was giving some trouble.
Coach decided to switch to medium grip to save my shoulder.
Medium grip BP:
bar,50X a bnuch
80X3
90X2
100X1
110X1
120X1
120X3 - thought I put 125 on the bar but realized I forgot to put the 2.5s on. No wonder it was easier.
110X3X6
95X14
Pullups:
BWX12,10,8
Lateral raises:
10X3X10
TRX facepulls 3X10
Curls for the gurls:
15X5X10

I haven't been recovering properly from all the work on setting up the home gym and it shows. But hopefully tomorrow I'll finish it all and it will be SO worth it.

W1D3:
First session in Goft Gym - hopefully the final version will be ready by next week.
Deadlift:
70X5
100X5
130X3
150X1
170X2X6
175X6
3s2dKnee DL:
145X2X6
Tempo Squat:
70X5
100X3
140X3X6
Stiff leg deadlift:
100X2x10 - skipped the 3rd set because I was making too much noise and it was past 12AM.
Copenhagen plank:
BWX3X12
superset with:
Front raises leaning on incline:
7.5X3X10
Standing leaning DB pullover:
17.5X3X10

Dead. Had a very long day with building the gym and ate poorly. I'm exhausted but it's so worth it.

Morning BW 95.3
W1D2:
Bench:
50X5
80X3
100X2
110X1
115X6
117.5X6
120X6 - felt very easy. Really happy with how bench is going
Feet up bench:
80X3
90X3
100X2X6
102.5X6
DB rows:
32.5X5
52.5X4X7
Seated OHP:
50X5
55X5
57.5X2X5
Front raises leaning on bench:
7.5X3X10
standing leaning DB pullover:
7.5X10
12.5X2X10
Seated triceps extensions:
30X5X10

Morning BW 95
W1D1:
Squat:
70X2X5
100X2X5
120X3
140X3
160X1
180X3X6
Pause squat:
130X6
140X6
150X6
Goft leg curls:
12.5X4X10
Lunges:
50X3X10
Ab wheel:
BWX3X10

Morning BW 95
W4D3:
Deadlift:
70x5
100x5
130x3
160x2x5
Pause deadlift:
130x5
Tempo bench:
50x5
80x3
100x5
105x3x5
Friday dinner break
Pause squat:
70x5
100x3
130x3
150x4
155x2x4

W4D2:
Bench:
50x5
80x3
100x6
105x2x6
Spoto press:
100x5
105x5
110x5
Some band stuff