לוג Hertzel Method

W6D1:
Tempo squat:
70x5
100x4x6
Jefferson deadlift:
20x4x10
Feet up bench:
60x5
80x3
100x2
112x6
115x6
118x2x6
Glute bridge:
15x4x10
Banded deadbugs+ cat cow + ab wheel 4x10

Morning BW 95.8
W5D4:
Bench:
60X5
80X3
100X2
110X1
120X1
130X1
138X3
122X4X6
Pullups:
BWX14,11,9
Power Chest Flys:
35X4X10
Lat pulldown:
55X3X10
Dips:
BWX21,18,16
Cable rows:
55X3X10
Curls:
15X3X10

W5D3:
Deadlift:
70x5
100x5
120x2
130x2x6
Rack pulls from 12cm:
130x6
140x6
150x6
Pin Squat:
70x2x3
100x6
110x2x6 - my back was very sore so went light on these
Cable leg curls:
10x4x10 - too awkward, will go back to Goft leg curls untill I have the proper attachment
Cable leg extension:
15x4x10
Bird dog+ ab wheel 4x10

Morning BW 96.1
W5D2:
Bench:
70x5
85x3
100x2
115x1
125x2x6
123x3x6
Chest supported rows:
60x5
75x10
78x4x10
Incline:
70x3
85x8
87x3x8
Bent over lateral raises:
15x4x10
DB pullover:
45x3x10
Box squat:
70x5
100x5
120x3
140x1
155x3x3
Jefferson deadlift:
20x3x10
Banded deadbugs+ cat cow 3x10

Morning BW 96
W5D1:
Box squat:
70X5
100X5
120X3
140X2X5
150X3X5 - went bellow parallel with 0 pain. It finally looks like my back is starting to heal up and I might soon be 100% behind it.
Jefferson Deadlift:
20X6X10
Spoto press:
70X5
85X3
100X2
110X1
120X3X6
120X2 - felt my erector about to cramp and racked the bar.
Glute Bridge:
15X4X10
Banded Deadbugs + Cat Cow + Ab wheel 4X10

W4D4:
Bench:
70X5
85X3
100X2
115X1
127X1
135X4 - felt pretty good.
122X4X6
Pullups:
BWX14,12,10
Power Chest Flys:
35X4X10
Lat pulldowns:
52X10
55X2X10
Cable rows:
52X3X10
Curls:
15X3X10
Dips:
BWx24,18,13

W4D3:
Deficit rack pulls:
70x5
100x5
120x6x6 - first 3 sets were 12cm, then 9,5 and last set was from the floor. Really happy with how these felt. Will actually start throwing some weight on the bar now.
Pin Squat:
70x5
100x5
120x6
130x2x6
Goft leg curls:
19x4x10
Cable leg extension:
15x4x10
Bird dog + ab wheel 4x10

Morning BW 95.7... Oops. I think I'm going down too fast. need to eat some more. This weight cut is making me too lazy to eat.

Morning BW 96.4
W4D2:
Bench:
70x5
85x3
100x2
112x1
122x2x6
123x2x6
125x2x6
Chest supported rows:
60x5
75x5x10
Incline:
85x4x8
Bent over lateral raises:
15x4x10
Box squat:
70x5
100x5
120x3
145x3x3
Jefferson deadlift:
20x3x10
DB pullover:
45x3x10
Banded deadbugs+cat cow 4x10

Morning BW 96.1
W4D1:
Box squat:
70x5
100x5
120x3
140x5x6 - finished 5 sets of squats without pain increasing during the sets so that's a win
Jefferson deadlift:
20x6x10
Spoto press:
70x5
85x3
100x2
110x1
120x4x6
Glute bridge:
10x4x10
Banded deadbugs + cat cow + ab wheel:
4x10