לוג Hertzel Method

W5D4:
Close grip bench:
60x5
80x3
100x2
110x1
120x1
132.5x2 - workout at technion gym and the bench felt weird. Really put me off balance
110x5
115x2x5
112.5x5
Seated rows 4x10
Facepulls 3x10
DB curls:
16x5x10

W5D3:
Deadlift:
60x5
100x5
130x3
160x1
180x2x1
195x4
200x4 - felt like shit today but the weights moved okay. RPE8ish
3s2dknee deadlift:
165x3x5
Bulgarian split squat:
13x4x12
GM:
65x2x10
Shrugs:
100x10
160x10
170x10
180x10
Copenhagen plank:
BWx3x10

W5D2:
Bench:
60x5
80x3
100x2
110x1
120x1
127.5x2x6
125x6
Feet up bench:
105x6
107.5x6
110x6
Cable rows:
30x10
50x2x8
60x2x8
DB seated press:
24x10
30x3x6
Cable pushdowns:
20x12
25x3x12
Leaning front raises:
9x3x10
Bent over one are pullover:
20x10
23x2x10

W5D1:
Squat:
60x5
100x5
140x3
160x1
180x1
200x3x4
Pause squat:
160x2x6
130x1 - took a 25 minute shit break so I warmed up
160x6
Goft leg curls:
15x3x10
DB lunges:
20x2x10
23x10
Landmine goblet squat:
15x10
20x10
25x10 - painless
Ab wheel+ deadbugs:
BWx3x10

Morning BW 95.5
W4D4:
Close grip bench:
60X5
80X3
100X2
110X1
120X1
130X3 - felt better then I thought
110X6
112.5X2X6
92.5X16 - 2 more then last week so I'm pleased
Lat pulldowns:
60X4X8 - finally got myself a pulley system.
Facepulls:
10X10
15X10
20X3X10
Cable curls:
20X10
25X2X10
22.5X2X10

Morning BW 95.6
W4D3:
Deadlift:
60x5
100x5
140x3
160x1
175x1
195x2x5 - went up well. RPE8.5ish
3s2dKnee deadlift:
172.5x3x4
Bulgarian split squat:
25x4x12
GM:
65x4x8
Shrugs:
60x10
130x5
170x3x10
Copenhagen plank 3x10

Morning BW 95.4
W4D2:
Bench:
60X5
80X3
100X2
110X1
120X1
127.5X6 - felt harder than it should have been. Similar to last week I still think this is probably a PR.
122.5X2X6
Feet up Bench:
112.5X3X5
DB rows:
32.5X8
52.5X4X8
Seated OHP:
50X5
62.5X3X6
Seated behind the head tricep extensions:
30X12
32.5X3X12
Front raises leaning on bench:
10X3X10
Bent over single arm pullover:
20X3X10

Morning BW 95.7
W4D1:
Squat:
60X5
100X5
140X3
160X1
175X1
192.5X5
197.5X5
200X5 - First 200kg in Goft Gym. Went up pretty good:
Yaniv Goft on Instagram: “Got the first 200kg #squat in Goft Gym today for the 3rd set of 5. Thanks @virtustrength for the coaching. #powerlifting #squats #bench…”
Pause Squat:
170X3X5
Goft Leg Curls:
15X3X10
Lunges:
50X3X10
Landmine Goblet Squat:
15X10
20X10
25X10 - felt better then regular Goblet Squat for my bad shoulder
Deadbugs + Ab wheel:
BWX3X10

W3D4:
Close grip bench:
50x5
80x3
100x2
112.5x1
125x3
105x6
110x2x6
92.5x14
BOR:
50x5
70x4x10
TRX facepulls 3x10
DB curls:
15x5x10
Great session

Morning BW 95.5
W3D3:
Deadlift:
60x5
100x5
130x3
150x1
170x1
187.5x5
190x5 - felt good. RPE8ish
3s2dknee deadlift:
170x2x4
175x4
Bulgarian split squats:
25x4x12
Friday dinner break.
GM:
60x2x8
65x8
70x8
Shrugs:
60x6
100x5
160x10
170x2x10
Copenhagen plank 3x10