לוג Hertzel Method

Morning BW 94
W1D1?
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Middle grip bench:
70x5
90x3
109x1
114x3x8
115x8
Chin ups BWx3x8
Power chest flys:
35x8 - these felt horrible
15x8
20x8
25x8
30x8 - really needed to keep the shoulder blades depressed and retracted and then it felt slightly less shit
Lateral raises:
10x3x8
With both flys and laterals did partial ROM
Single leg glute bridge 3x8

Cat cow 1x10
Bird dog 1x10
Prayer stretch 2x20sec
Bulgarian split squat:
15x4x8
Lying leg curls:
20x4x10
Tempo step up 4x10
Close grip bench:
70x5
90x3
104x6
109x6
114x3x6
Chest supported rows:
70x5
80x3x8

So last week I got my new sandbags and was stuipd enough to lift my 100kg bag, and got back DOMS so bad I thought I reinjured myself. Yesterday went back to the gym for the first time:
SSB squat:
22x5
42x5
62x5
82x6
92x6
102x6
Deadlift:
60x5
80x5
100x5
120x5
Bench:
40x5
60x6
70x6
85x6
100x6 - arching still hurt a little soi had a very minimal arch.
Shoulder phisio.

W5D3:
Hip elevated 90 90 breathing 1x12
Glute bridge 1x15
Clamshell 1x15
Bird dog 1x12
Deadbugs 1x10
Staggered RDL 5x1x8
Deadlift:
60x5
100x5
120x3
145x2x6
152x6
Goblet squats:
5x3x10
Staggered RDL 20x3x8
Ab wheel 3x10

W5D2:
Cat cow 1x10
couch strech 2X30sec
Cuban press 2.5X1X15
band pullaparts 2X10
Prayer strech 2X20sec
double pause pushups 1X8
Bench:
70X5
90X3
110X2
119X3X6
Chest supported rows:
80X3X8
DB incline:
35X3X8
Chinups BWX3X10
Prone lateral raises:
8X3X10
Rope pushdowns:
25X4X10
some shoulder physio.

Morning BW 93
W5D1:
Bird dog 1x12
Glute bridge 1x15
Clamshell 1x15
Hip elevated 90 90 breathing 1x12
Deadbugs 1x10
Leg swings front and side 2x10
Shoulder dislocation stretch 2x10
SSB SQ:
70x5
100x5
122x2x6 - felt my middle back needs more rest and stopped
Rack pulls:
70x5
100x5
130x3x8
Ab wheel 3x10

W4D4:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Larsen Press:
70x2x5
90x3
110x1
120x1
124x2x5
125x3x5 - on the last set felt my erectors about to zap and racked the bar, rested it for about 10 seconds and got the last rep
Lat pulldown:
60x4x8
Landmine press:
20x3x8
Super set with
Pullups:
BW+14x3x5
Curls:
17x4x10

Morning BW 94
W4D3:
Hip elevated 90 90 breathing 1x12
Glute bridge 1x15
Clamshell 1x15
Bird dog 1x12
Deadbugs 1x10
Staggered RDL 5x1x8
Deadlift:
60x5
100x5
120x3
140x6
145x6
150x6 - first time doing 150 since the injury and I'm feeling good
SSB paused squats:
72x5
102x3
122x2
137x3
142x3
147x5x3
Staggered RDL 14x3x8
Side goblet squats:
30x3x10
Ab wheel 3x10

W4D2:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Bench:
70x2x5
90x3
110x1
120x1
126x4
128x4x4
Chest supported rows:
70x5
87x4x8
DB incline:
40x2x8
42x9 - PR and got 9 reps by mistake
Chin ups:
BWx17,15,13
Prone lateral raises:
8x3x10
Rope pushdowns:
30x4x10

Morning BW 94.7
W4D1:
Bird dog 1x12
Glute bridge 1x15
Clamshell 1x15
Hip elevated 90 90 breathing 1x12
Deadbugs 1x10
Leg swings front and side 2x10
Shoulder dislocation 2x10
SSB squat:
Shoulder decided to act up these past few weeks so I bought some cheap SSB.
72x5
102x5
122x3
142x1
152x3x6 - this was a lot harder than I expected. Really had to work my core.
Tempo SSB squat:
132x5
127x3x5
Rack pulls:
70x5
90x5
110x3
130x8
135x8
140x8
I was exhausted and it's past 1am so skipped goblet squat and ab wheel