לוג Hertzel Method

Morning BW 95.6
W1D3:
Bench:
60X5
80X3
100X2
115X1
125X3X6 - was a little too heavy but got it done.
Incline:
60X5
70X3
75X10
77.5X2X10
Pendlay rows:
60X5
80X3
90X5
100X2X5
Lateral raises:
10X8
12X3X8
Landmine press:
15X3X8
Rope pushdowns:
25X4X10

W1D2:
Bulgarian split squat:
16x4x10
GM:
60x8
65x2x8
Banded deadbugs 4x10
Ab wheel 4x10

Morning BW 95.7
W1D1:
Squat:
60x5
100x4
130x3
150x1
170x1
185x1
205x2x4 - felt great. Buried all reps on the last set and was probably rpe7.5-8
Pause squats:
175x3x4
Bench:
60x5
80x3
100x2
115x1
125x1
135x2x2
137.5x2
140x2x2 - first time benching 3 plates for multiple sets and it felt very easy.
2.5cm Deficit deadlift:
60x5
100x5
130x3
160x1
175x1
190x3
195x2x3

Here are videos of the last sets of SBD:
Login • Instagram

Really happy with how this session went

Morning BW 96.5
W0D0:
Rescheduling my days so the week starts on Friday/Saturday so added this workout.
Squat:
60x5
100x5
130x3
150x1
170x1
190x2x5
Pause squats:
160x2x5
165x5
Bench:
60x5
80x3
100x2
110x1
120x1
130x5x3
Deficit deadlift:
60x5
100x5
130x3
160x4 - felt my bad trap and decreased the deficit from 5cm to 2.5cm
170x4
180x4

W6D4:
Floor press:
60x5
80x3
100x8
110x2x8
Lat pulldown:
55x10
65x2x10
Upright row:
30x3x10
Curls:
16x2x10
14x2x10

Morning BW 96
W6D3:
Deadlift:
60x5
100x5
130x3
150x1
170x1
185x3
160x2x6
Side squats:
40x8
30x2x8
RDL:
100x6
110x2x6
Ab wheel:
BWx3x10

W6D2:
Bench:
60x5
80x3
100x2
110x3x6
Cable rows:
55x8
60x2x8
Seated DB press:
24x3x11
Rope pushdowns:
25x10
27.5x2x10

Morning BW 95.9
W6D1:
Squat:
60x5
100x5
120x3
140x2x6
Bulgarian split squat:
10x3x10
RDL:
60x5
100x6
110x6
80x3
Ab wheel:
BWx3x10

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