Foxybass Training

[Foxybass]

Cheers AD69 and DaveT.

Tuesday 9 June

Warm up on treadmill, a few stretches.
Squats 59.3kg: 5/5/5/5/5
Bench Press 69.3kg: 5/5/5
Inverted Rows: 7/7/7/5/4
20 mins on treadmill

Squats – Really pleased. Only got hard during 4th & 5th reps from 3rd set onwards. My legs are changing; I can feel it. I feel so energised that I could jump around the place like Tigger.

Bench Press – No problems. I can sense a PR just round the corner.

Inverted Rows are a bit of an anti climax compared to finishing on Deadlifts. They leave me a little deflated/subdued. I'll stick at them though and maybe change when I'm knocking out sets of 10 consistently.

The 20 mins on the treadmill felt easy.

[AD69]

Foxy,

I hear ya on the inverted rows, it is so tempting to move to barbell rows, but I also like the challenge. But they suck compared to deadlifting a big assed weight off the ground.

[Foxybass]

Thursday 11 June

Stretches, warm up on treadmill
Squats 61.8kg: 5/5/5/5/5
Overhead Press 45.8kg: 5/5/5
Deadlift 107.5kg: 5
20 mins on treadmill

Squats – First set felt heavy – I’ll have to adjust the warm up sets. The rest felt solid throughout and first 3 reps of each set was easy. Really pleased.

Overhead Press – Heavy but ok. I was struggling at this weight before the holiday. I think I’ll equal my PR next week.

Deadlift – Heavy going but solid form. Forgot to practice the mixed grip. 107.5kg is the heaviest weight I’ve ever lifted.

Another great week of eating well and being consistent with my training. Bring on next week for much of the same.

[Mouse]

Deadlift – Heavy going but solid form. Forgot to practice the mixed grip. 107.5kg is the heaviest weight I’ve ever lifted.

No it's not - 110kg will be the heaviest weight you've ever lifted (next time you have a DL work out )

Good progress Foxy

[AD69]

Congrats Foxy, and as Mouse says bring on the 110kg!

[markg]

Nice one Foxy. I think you're about 12kg on squats away from overtaking all my lifts!!

I will be asking for tips

[Foxybass]

Cheers Mouse, AD69 and Mark

I'm definately on a roll at the moment. It's weird, I feel like I've taken some sort of drug that makes you instantly stronger and more focused. Yep, I'm definately comin' at ya Mark!

Sunday 14 June

5 mins on treadmill, a few stretches

Squats @ 64.3kg: 5,5,5,5,5
Bench Press @ 70kg: 5,5,7
Inverted Rows: 7,7,7,7,5
20 mins on treadmill

The squats were a dream. I was struggling at this weight a month ago. I'm no expert but I think my technique and flexibility has improved so I'm engaging my hams and glutes more. At times it just felt easy. The first set felt heavy and 4th & 5th reps needed some effort but overall it was a piece of cake. I'm loving squats at the moment but I know Mr Squat will come and rain on my parade in time.

Bench Press - Don't know why I did 7 reps on the 3rd set. I just did. It was all too easy.

Even the inverted rows felt easier today but the final set dampened things a little.

I was that pumped up I could have skipped along on the treadmill.

A great workout. I'll enjoy them while I can because I know that things will change.

[DaveT]

Good to read you had such a great workout - make sure you lock this memory away, you'll need it one day when things aren't quite so easy and the motivation is low. Hope to read about some good lifts in Workout B as well.

[Foxybass]

Cheers Dave

Tuesday 16 June

Stretches, warm up on treadmill
Squats 66.8kg: 5/5/5/5/5
Overhead Press 46.8kg: 5/5/5
Deadlift 110kg: 5 (PR)
20 mins on treadmill

Squats – First set felt better but it was harder today. Still no problems but only a few reps were easy. Noticed that my feet were falling flat as I came up. I’ve managed to keep my toes raised up until now – something to focus on next time.

Overhead Press – This is my PR weight and they felt good. I’ll go for 5x5 on Sunday as I don’t have to rush as much at the weekend.

Deadlift – The grip was failing on 4th & 5th reps and 5th rep felt like real hard work – something that I’m just not used to! A great feeling after.

Another great workout but I get the feeling that most lifts are coming to a climax now.

[AD69]

Well done Foxy, great work.

Do you use the mixed grip on deads? I find that I can use a hook grip up to the 110kg mark, then have to switch to mixed.

[markg]

Nice work Foxy. That DL is serious!

[Foxybass]

Cheers AD69 and Mark

Yeah, I'm going to try the mixed grip on Sunday. Hopefully I'll be able to increase the weight and burn some extra calories as I'm going to be celebrating Father's Day with rather a lot of Guinness and a massive roast beef dinner.

Thursday 18 June

Warm up on treadmill, a few stretches (don’t seem to need as many anymore)
Squats 69.3kg: 5/5/5/5/5
Bench Press 71.8kg: 5/5/5
Inverted Rows: 8/7/7/7/7
30 mins on treadmill

Squats – Best session of squats I’ve ever done and they felt easier than the last lot I did. 1st set felt quite heavy but the rest felt great. When something wasn’t quite right on a rep I fixed it on the next.

Bench Press – These felt heavy today and I had to put some effort into them. All good though.

Inverted Rows felt better and a slight improvement on last time.

Had time to do 30 mins on the treadmill and it felt good. My fitness has definately improved.

What can I say; another great week. I'm not going to get carried away but I'm starting to think about when I may hit BW on the squats. If I can do it before mid August I'll be delighted.

[Mouse]

Squats 69.3kg: 5/5/5/5/5

Squats – Best session of squats I’ve ever done and they felt easier than the last lot I did.

I'm starting to think about when I may hit BW on the squats. If I can do it before mid August I'll be delighted.

Keep doing what you're doing Dave - BW is not too far away

[guru]

Hi Dave,

The numbers have all climed up back on the squats. Very soon your squat will overtake the bench. All good work there.

Enjoy Father's day, but make sure you lift a truckload before on the deadlift.

[Foxybass]

Cheers Mouse and Guru

Sunday 21 June

Soft tissue work, stretches, warm up on treadmill
Squats 71.8kg: 5/5/5/5/5
Overhead Press 46.8kg: 5/5/5/5/5
Deadlift 112.5kg: 3/3


Squats – 1st and 2nd set felt heavy but was ok. Form in 3rd set wasn’t good enough but everything was ok in 4th and 5th sets? I’ll stay at this weight because I want consistency throughout.

Overhead Press – Equalled my PR and it all felt ok but the final rep was slow going up. I’ll go for 47.5kg next time.

Deadlift – Tried the mixed grip for the first time. Everything was ok during the warm up sets but I chickened out of the 4th rep at working weight. I was having negative thoughts like “this is too heavy I’m gonna get injured”. I tried again but I didn't have the energy for the 4th rep. I’ll stay at this weight and hopefully I’ll gain some confidence and self belief.

Another great workout but no time for a run.