לוג Hertzel Method

W4D1:
Starting the rehab protocol for my squat
Warm up
Squat:
20x25
30x25
40x25
Tempo bench:
60x5
80x3
95x5
97.5x2x5
Single leg leg press:
70x5
90x3x10
Single leg leg curls:
30x3x15
Super set with leg extension:
75x2x15

W3D3+4:
Couldn't workout on Thursday so I did a mix of the workouts today.
Warm up.
Deadlift:
70X5
100X5
140X2
160X1
180X1
200X3 - finally back pulling 200. It was much heavier than I wanted but strength will come back.
Pause Squat:
70X5
90X3
110X3X5
Bench:
70X2X5
100X3
120X1
125X6
115X5X6
did back offs superset with the rest of the workout:
Reverse nordic curls:
BWX3X10
DB RDL:
34X3X10
Plank:
BWX3Xmin

W3D2:
Close grip bench:
70X5
90X3
100X2
110X6
112.5X6
115X6
116X6
Continued later.
DB rows with band:
38X3X12
DB rows:
60X12 - used an H bar as a DB handle and it worked fine.
Lat pulldowns:
70X3X12
Lateral raises:
10X4X10
Prone Y trap raises:
6X4X15
Zottman Curls:
12X4X12

W3D1:
Workout with no time.
Warm up
Deadlift:
70X5
100X5
130X3
150X2X1
170X1
185X5
190X4 - got pretty heavy so stopped after 4 reps. Got some excuses for why I was weak today so hopefully things will be better by the next session.
Squat:
70X5
100X4
125X6
120X2X6
Had to go. Might finish this workout tomorrow, depending on what coach says

W2D4:
Warm up
Bench:
60x2x5
80x3
100x2
112.5x1
122.5x6
115x3x6
117.5x6
115x6
Pendlay rows:
60x5
80x3
90x4x6
DB neutral grip low incline:
38x3x10
Cable pullover:
145x15
160x2x15
Rope pushdowns:
130x15
130x13
130x2x12

W2D3:
Warm up
Deadlift:
60X5
100X5
120X3
140X2
160X2X1
180X6
belt on:
180X6
185X6 - really happy to finally be back repping 4 plates+. If all goes well I'll do 200 next week.
Pause Squat:
60X5
80X3
105X3X5
Single leg leg press:
100X3X10
DB RDL:
32X3-4X10
L sit ups:
BWX3X15

W2D2:
Warm up
Close grip bench:
60x5
80x3
100x1
107.5x4x6
DB rows:
42x6
50x4x15
Lat pulldowns:
65x3x11
Super set with lateral raises:
9x4x12
Prone Y trap raises:
6x3x12
Zottman curls:
12x4x12

W2D1:
Squat:
60x5
80x5
100x3
115x6
120x4x6
Warm up
Tempo bench:
50x5
80x3
100x3x5
Deadlift:
60x5
100x5
120x3
140x3
160x2
175x6
175x6 - with a belt.
Leg extension:
70x4x15
Super set with single leg leg curls:
30x4x12
Plank:
BW+25x3xmin

W1D4:
Warm up
Bench:
80x2x5
100x3
110x1
120x6
115x3x6
117.5x6
Pendlay rows:
60x5
80x3
90x3x6
DB neutral grip low incline:
42X10
40X10
36X12
Cable pullover:
145x3x15
Ripe pushdowns:
130x4x12

W1D3:
Warm up
Deadlift:
60X5
100X5
130X3
150X1
170X2X6
170X6 - with a belt.
Technique still needs to improve but feels good.
Pause Squat:
60X5
80X3
100X2X5
Single leg leg press:
60X5
100X2X5
DB RDL:
24X12
32X2X12
L sit ups:
3X15 - did them wrong apparently