לוג Hertzel Method

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

Morning BW 94.8
W3D4:
Cat cow 1X10
Couch strech 2X30sec
Cuban press 2.5X1X15
Band pullaparts 2X10
Prayer strech 2X20sec
Double pause pushups 1X8
Larsen press:
70X2X5
90X3
110X1
118X5
120X5
121X5
123X2X5 - felt much better than last week
Lat pulldowns:
60X4X8
Power chest flys:
40X4X8
Landmine press:
20X3X10
Pullups:
12X3X5
Curls:
18X4X10

Morning BW 94.4
W3D3:
Hip elevated 90 90 breathing 1x12
Glute bridge 1x15
Clamshell 1x15
Bird dog 1x12
Deadbugs 1x10
Staggered RDL 5x1x8
Deadlift:
70x2x5
100x4
125x6
130x6
135x6
Paused squats:
70x2x5
100x3
120x3
130x3
140x3
145x3
145x1 - tried faking a SSB with straps since my shoulder decided to fuck with me but everything fucked my elbow or felt like I was gonna drop the bar. Last sets tried gripping the bar normally but it just hurt too bad so I said fuck it.
Staggered RDL:
15x3x8
Goblet side squats:
35x3x10
Leg extension:
15x10
18x2x10
Ab wheel 3x10

Morning BW 95.3
W3D2:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Bench:
70x2x5
90x3
105x1
115x1
123x5
125x4x5 - way harder than this weight should be
Chest supported rows:
85x4x8
DB incline:
37x2x8
40x8
Chin ups BWx15,13,11
Prone lateral raises:
8x3x10
Rope pushdowns:
27x10
30x3x10

W3D1:
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
Squat:
70x5
100x5
130x3
150x6
155x6
161x6
Tempo squat:
145x5
150x5
155x5
160x5 - squats felt really good today. Best they felt in a while, and I finally start feeling some weight on my back as well.
Rack pulls:
70x5
100x5
120x8
125x8
130x8
Goblet squats:
40x4x10
Ab wheel 3x10

W2D4:
Cat cow 1X10
Couch strech 2X30sec
Cuban press 2.5X1X15
Band pullaparts 2X10
Prayer strech 2X20sec
Double pause pushups 1X8

Larsen press:
70X2X5
90X3
110X1
118X3X6
120X6
120X5 - lost my groove on rep 5 and didn't wanna burn myself going for a 6th rep
Lat pulldown:
60X4X8
Power chest flys 40X4X8
Landmine press:
20X3X10
Pullups:
BW+12X3X5
curls:
17X2X10
18X2X10 - PR

Morning BW 94.8
W2D3:
Hip elevated 90 90 breathing 1x12
Glute bridge 1x15
Clamshell 1x15
Bird dog 1x12
Deadbugs 1x10
Staggered RDL 5x1x8
Deadlift:
70x5
90x5
110x6
120x6
125x6 - changed my technique a little and it felt much better.
Paused squats:
70x5
100x3
120x3
130x3
135x3
140x3 - unlike deadlift this felt like crap and I may have hurt myself a little here. Fuck my back...
Staggered RDL 15x3x8
Tried doing goblet squats but they felt like crap so I finished the workout here

Morning BW 95.3
W2D2:
Cat cow 1x10
Couch stretch 2x30sec
Cuban press 2.5x1x15
Band pullaparts 2x10
Prayer stretch 2x20sec
Double pause pushups 1x8
Bench:
70x5
90x3
110x1
122x5x5 - meh
Chest supported rows:
70x5
82x8
84x3-4x8
DB incline:
Super set with chin ups:
BWx15,13,10
Prone lateral raises:
10x3x10
Rope pushdowns:
27x4x10

Morning BW 95.2
W2D1:
Bird dog 1x12
Glute bridge 1x15
Clamshell 1x15
Hip elevated 90 90 breathing 1x12
Deadbugs 1x10
Leg swings - lateral+front 2x10
Shoulder dislocation stretch 2x10
Squat:
70x5
100x5
120x3
140x6
145x6
152x6 - much better than last week. Was very controlled.
Tempo squat:
140x2x5
145x5
150x5
Block stiff leg deadlift:
70x5
120x8 - I was exhausted and it felt like trash.
90x8
100x8
Goblet squats:
35x4x10
Hanging leg raises 3x10
Dead.