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Black Knight
09-06-2005, 21:44
New routine and journal. Routine devised by SoG in response to my request,here (http://www.iron-city.net/showthread.php?t=1000)
Only change Ive made is to reverse the order of the workouts.

Squat 60x6,x6, 100x6, 120x6, 140x6, 160x3, 170x3, 180x2
Didn't go quite according to plan. I felt tired and had sore knees from some high volume squatting on monday (not to be repeated!). Depth a little questionable so I stopped short of a 1rm coz I wasnt happy with form.

Bench 60x6, 80x6, 100x5, 120x3, 140x3, 150x1, 155x1, 157.5xf
Pretty pleased with these. I reckon the last rep was achievable if I'd been really psyched and taken my time.

Deads 60x3, 100x3, 140x3, 160x1, 180x1, 200x1
These felt harder than usual. Understandable since I normally pull first in a workout, not at the end.
Could have pushed myself harder but I'm feeling my way a little with this routine and dont want to **** myself up before Ive started :018:

Finished off with some d/b curls in order to keep in touch with my feminine side :025:
Scourge
09-06-2005, 23:54
Nice one mate...

...and some nice weights being lifted already.

:032:
Tricky
10-06-2005, 00:40
^^^ agreed, whats your height and weight BK ?
Black Knight
10-06-2005, 09:59
Cheers chaps. Vital statistics are 6' tall and approx 110kg with sore kness and a dodgy back :023:
Black Knight
14-06-2005, 10:06
13/6
Didnt follow the intended reps/sets but it went something like this:

Squat 60x8x8,100x8,120x8,140x8
Very pleased with these. nailed the form, rock bottom and comfortable. proper lifting shoes have made a real difference for me.

Bench 60x8, 80x8, 100x8, 120x8, 130x8
Again these went really well. Got my set up spot on and felt very strong and dynamic.

Rows 60x8, 80x8, 100x8, 110x8
very good, fast and controlled

Finished off with some triceps stuff and plenty of stretching.

Good session :045:
Scourge
14-06-2005, 10:44
Good session. You've got a beast of a bench there.

Rep/sets can be easily manipulated while keeping the general outline of the routine, which I see you've done. I'd personally prefer 5s for both strength and hypertrophy, but 'sall good in the hood, as they say.
Tricky
14-06-2005, 11:03
**** me, moving them weights for 8 reps is pretty damn impressive...what would you estimate your total to be? 210/160/190 ??? You need to get yourself in the pl meet in the strength forum.

EDIT - dont actually you'll knock me even further down the board :(
Black Knight
14-06-2005, 12:12
**** me, moving them weights for 8 reps is pretty damn impressive...what would you estimate your total to be? 210/160/190 ??? You need to get yourself in the pl meet in the strength forum.

EDIT - dont actually you'll knock me even further down the board :(

havent tried 1rm on squat. Dead is 220, Bench probably 160 (did 155 last week)
the block
14-06-2005, 14:29
nice weights!
Black Knight
16-06-2005, 21:23
16/6
Decided to clean up my diet this week and throw in some cardio. Nothing drastic, just want to look after the old ticker and chip into my waistline a little.
Training alone so without spotter, all tonights action took place in the power rack.
Squats
Bar x lots, 60x6,x6, 100x6, 140x3, 160x1, 170x1, 175x1, 180x1.
Much better depth than last week which was pleasing but lacking a little dynamism out of the bottom position.

Bench
Bar x lots, 60x6, 80x6, 100x3, 120x3, 140x1, 150x1, 155x1, 157.5x1
Very happy with these. Got my arch/leg drive much better, chalked the bench too. Considering I was unracking these myself I reckon there is better to come over the next few weeks. Feel sure I can hit a 160.

Deads
60x6, 100x6, 140x3, 160x1, 170x1, 180x1
Not so good here! Ran out of gas all of a sudden and decided to stop rather than push unnecessarily.

Abs and stretches

Overall OK
Scourge
16-06-2005, 22:31
Nice bench.

What you doing to do your diet and by way or cardio?
Black Knight
16-06-2005, 22:38
Diet wise Im simply cutting out the crap-too many refined carbs of late. Ive been eating plenty of good stuff but too much ice cream and the likes and not enough greens.
Cardio will be a mixture of cross trainer, bike-real bike rides! and limited running.
Scourge
21-06-2005, 11:55
Update, fo'...
Black Knight
21-06-2005, 12:00
20/6

Ok I seem to be plagued by the curse of the journal gremlin :022: . Everytime I start a journal I pick up an injury. This time its a weird hip thing-like low back pain twinge but right over my left hip! Definitely doesnt like squats/deads so thats my journal effectively ****ed for now!
Im going to carry on trying to train upper body as best I can but wont be posting until Im back on the programme.
Scourge
21-06-2005, 12:01
Bugger.

How'd you do that?
Black Knight
21-06-2005, 12:20
Dont know-first felt it whilst bending down to lift the bog seat!!
Tried to squat but felt a real nasty stab as soon as I set up with a decent weight. Perhaps Im just getting on and my bodies trying to tell me something!
Scourge
21-06-2005, 12:42
Dont know-first felt it whilst bending down to lift the bog seat!!
Tried to squat but felt a real nasty stab as soon as I set up with a decent weight. Perhaps Im just getting on and my bodies trying to tell me something!
Oh well... Rest up and keep up with some upper body work if you can.

Bah... Ed Coan is pushing 40 these days and he's still going strong (hoho...).