לוג Hertzel Method

Morning BW 91.2
W4D4:
Physio
Bench:
70X2X5
100X3
120X1
125X2X5
127X2X5 - was too heavy.
DB BP:
50X8 - erectors were stiff from yesterday's workout and felt them on the pick up and stopped.
DB lateral raises:
10X4X8
One arm cable rows:
28.5X5X10
Curls+Rope pushdowns:
16.5/30X4X10

W4D3:
Squat warmup
Squat:
20x5
60x5
90x3
110x5x5
Pause deadlift:
70x5
90x3
110x4x4
Cat cow 1x10 - my back was so pumped
Side squat:
BWx3x8
Banded deadbugs+bird dog+plank:
3x10/10/min

W4D2:
Physio
Bench:
70X2X5
100X3
110X1
120X6X7
Floor press:
70X3
100X3
115X8
110X8
107.5X8
DB rows:
45X5
55X4X8
Chins:
BWX16,15,12
DB pullover:
40X4X10
Rear delt flys:
10X4X10
super set with rope pushdowns:
31X6X8

W4D1:
Banded bench:
40x5
60x3
70x1
80x1
87.5x2x4
85x2x4 - bands were 3kg heavier than last week.
DL warmup
Pause squat:
50x5
80x5
105x4x4 - this felt bad. Not painful but felt my back. It was so pumped I nearly gave up the deadlift.
Deadlift:
60x5
80x3
105x4x5 - stopped the workout here. Haven't damaged my back yet so that's a win

W3D4:
Physio
Bench:
70x2x5
100x3
120x1
130x1
142.5x1
145x6x1 - felt pretty good. RPE8
DB bench:
45x4x10
One arm Cable rows:
28.5x5x10
Super set with lateral raises:
10x3x8
Curls:
16x4x10
Superset with rope pushdowns:
30x4x10

W3D3:
Bird dog 1x12
Glute bridge 1x15
Clamshell 1x15
Hip elevated 90 90 breathing 1x12
Deadbugs 1x10
Leg swings 2x10
Shoulder dislocation stretch 2x10
Squat:
40x5
70x5
100x4x5
Pause deadlift:
70x5
100x4x3
RDL:
70x3x5
Goblet side squat:
30x3x8
Banded deadbugs+bird dog+plank:
3x10/10/min

Morning BW 91.2
W3D2:
Physio
Bench:
70x2x5
90x3
110x1
123.5x5x6
120x6
Floor press:
70x5
105x8
115x2x8
DB rows:
45x5
60x4x8
Chin ups:
BWx17,14,10
DB pullover:
40x3x10
Rear delt with cable:
12x10
13x2x10
Rope pushdowns:
31x2x8
30x4x8 - very short rest

Morning BW 91.2
W3D1:
Physio
Banded Bench:
20X5
40X5
60X3
75X1
82.5X4
85X4
87.5X4
90X4 - everything felt great today. Was easier than 82.5 was last week. That's 134kg at the bottom and 152kg at lockout.
video:
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Hip eleveated 90 90 breathing 1X12
Glute Bridge 1X15
Clamshells 1X15
Bird dog 1X12
Deadbugs 1X10
staggered RDL 1X8
Pause Squat:
70X5
95X4X3
Deadlift:
70X5
95X4X5
Belt Squat:
75X5
100X3
140X3X10
145X10
Lying single-leg leg curls:
7X4X10

W2D4:
Physio
Bench:
70x2x5
100x3
120x1
130x1
137.5x2
140x5x2
DB bench:
45x4x10
Seated lateral raises:
10x3x8
One arm cable rows:
27.5x4x10
Curls:
16x4x10
Superset with rope pushdowns:
28.5x4x10

W2D3:
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:
20x5
70x5
90x4x5
Pause deadlift:
70x3
90x4x3
RDL:
60x3x5
Goblet side squat:
30x3x8
Banded deadbugs+Bird dog+plank:
3x10/10/min