Black Knight gets powerful!

[Black Knight]

The titles a bit optimistic at the moment coz my backs a bit ropey but I intend to train around the Power moves on a pretty basic programme.

I'm resting my back completely from lifting at the moment in an effort to clear up a few niggles in my lower back that keep coming back to bite me every few months.

I'm aiming to start lifting again next monday-but very light and strict.

Monday
Box Squat triples
Pull throughs 4x6
Front Squats 4x6
Leg Raises 3x8

Wednesday
Bench triples
DB Press 4x6
Dips 4x6
TGUs

Friday
OH Squats 4x6
Deads triples to singles (only heavy every 3 weeks)
DB Rows 4x6
Chins 4x6
Ab pulldowns 3x8

My primary aim is to re-educate my body to good squatting/deadlifting form in order to increase my PRs in those lifts. Bench is ok but has plenty of room to improve.
Im going to be doing loads of Glute activation exercises and stretches as part of rehab/prehab.
Question What other exercises if any could/should I do to prevent reinjuring myself?

[Robert]

Maybe cubans or some ext rotations? Perhaps some other core stability work *ahem* PikeKing.

[Black Knight]

18/10

The road to recovery-lifting really girly weights (appologies to KMP & AD)!

Lots of warm-up stuff followed by:
Back Squats
Bar x loads n loads, 60x5x5, form was real good by the last 2 sets-exploding out of the hole

Sumo D/L
60 x5x5 Liked these a lot-used loads of hip/glute and v.little back.

Bench
Bar x loads, 60x5x5 Just to get me back into the swing-very fast

D/B OH press 20x5x5 Dead easy, very explosive

Chins Struggled! 3x6 , need to work on these but was running out of gas.
Leg Raises 3x8 ok

Lots of stretching+hydro pool+massage from Mrs Black Knight ;) +loads of sleep :015:

Really good to get back into the gym again :050: . Weights were pathetic but Im going to take it real easy to start with.
Im going to repeat this workout 3 times per week, adding a little on each time 'till Im moving decent weights again. Then I'll review it.

[Robert]

Looks good to me mate. How much you weighing in at and at what bf%age?

[Black Knight]

Looks good to me mate. How much you weighing in at and at what bf%age?
107ish, abs rapidly disappearing!

[Black Knight]

20/10

Loads of warm up stuff

Squats
Bar x lot n lots. 60x5x5, 70x5x5, 80x5x5

Sumo D/L
60x5x5, 80x5x5x5x5

Bench
Barxlots, 60x5x5, 70x5x5, 80x5

D/B Press
20x5, 25x5x5x5x5

Hyperexrensions
3x10

All very good. Form spot on, nice n fast. weights v.easy, working on form. Interesting that even on light weights on the squat if you get slightly out of position it feels a lot harder! Aim for quality on every rep of every set from now on. Back v.good :)

[Robert]

Yay! Well done matey.

[Black Knight]

I'm fcukin' cursed at the moment! Was persuaded to play football after school against my better judgement. Managed to tear a calve muscle real bad. Could hardly walk and driving home was interesting (its my left leg and controlling the clutch was tuff).
Leg has swollen and movement is fcukin' painfull. Been icing/elevating/moving as much as poss on advice of physio. But cant get a proper appointment till monday morning.
Im well pissed off!!!
At least I can still train upperbody as soon as I can get into the gym. As for lower body, who knows. Its going to be another painful rehab for me.
I'm beginning to think I must have kicked a gypsy recently such is my bad luck at the moment!

[Robert]

Sorry to hear that mate. :(

Football is for gays though.

[kinkymisspinky]

i'm sorry to hear that. i'm sure you'll be fine.

[Black Knight]

Visited the Physio this morning. He was very impressed with the amount of swelling around my leg! He gave me the usual treatment of massage and that 'electro thingy' stimulation. I'm going to have a couple more sessions this week; luckily I've got some insurance to cover the cost (£30 per session). Told me not to apply and ice or heat and to see how the swelling goes from here. Ive got my leg in a doubled-up tubigrip to keep some compression on it.
I get no pain if I keep my weight on the heel, but its still v.painfull if I try to put weight through my toes. Therefore I walk as though I've got a wooden leg!

He reckons I can do anything as long as it doesnt cause pain. Sooo I reckon I can do some light GMs/Box squats as long as I keep the form good and everything goes through my heels. Thinking about this positively, it might improve my form! :045:
So the plan over the next week or so, starting tonight, is to incorporate as many exercises from the basic Westside programme as possible but with modest weights. Hopefully next week I can begin training in earnest :) .

[Black Knight]

25/10
Completing what should be a ME squat day, but I'm using only modest weights for reasons mentioned in previous posts.

GMs
Lots 'n' lots of warm ups with bar and weight upto 80x3x3.
These were v.good and v.dynamic. All that glute activation work is beginning to pay off coz I could feel it in the glutes and hips rather than the lower back.

Dimel Deadlifts
80x10x10x10
See comments above. Went slow on the way down and fast on the way up.

Pull-throughs
3x8. Weight on the stack is largely irrelevant I guess coz each one is different. These were really tough on hams/glutes. My PC has had a real good workout tonight!

Pull Down Abs
5x10 Not sure about the form on these at all. They felt like I was just bending down against the resistance, didnt feel it in the abs particularly. Need to see a good video clip of these before attempting them again

Hanging leg raises
3x10. Pretty poor. I was knackered and my grip was letting me down. I was doing them from the Power rack which has a v.smooth, quite thick bar. I needed chalk, or I could just be a pussy gripping whinger!

stretched off. leg was good throughout though I was being very careful to put weight through my heels at all times.

[PikeKing]

Sounds like a good sesh, good to hear you're getting the glutes going.

[Black Knight]

27/10
This is ME Bench day and calls for board presses upto max triple then max single. Since I've not benched heavy for a while I just went for triples in normal style;this will allow me to determine board size required for future sessions.

Bench
Lots or progressive warm up sets (9) upto max triple of 127.5.
Reasonably pleased with this. I'll progress to singles next ME day.
I reckon my weak point(s) are directly off the chest, then about 4-6" off it. Suggestions for boards please?
Laying Triceps Extns
6x10 upto 50
These got hard-not used to high reps or arm work!

Pushdowns
3x8 @ 75
As above!

Confusion at this point-the programme calls for **'one arm press 3x15'.
Not sure what this meant so did....
D/B OH Press 3x12 with a pathetically light weight-20. Arms absolutely fried at this point

Then some hyperextensions, 3x10

** Any suggestions Westsiders?

[Man of Steel]

A shoulder press using one arm and one dumbell so it uses more of your core maybe? Where did you find your routine?

[Black Knight]

A shoulder press using one arm and one dumbell so it uses more of your core maybe? Where did you find your routine?
Stubob forwarded it to me. Its a Westside introductory programme by Dave Tate. :033:

[PikeKing]

I'm pretty sure I've seen that exercise discussed before, I think its meant to be a one arm BD Bench