Foxybass Training

[Foxybass]

Cheers Dave, we'll see how I get on on Thursday.

Tuesday 23 June

Warm up on treadmill, a few stretches
Squats 71.8kg: 5/5/5/5/5
Bench Press 72.5kg: 5/5/5
Inverted Rows: 8/8/8
15 mins on treadmill

Squats – 1st set almost felt easy. The rest were hard work but I was fairly satisfied with form. I’ll increase the weight. It was too hot to wear tracksuit bottoms so I made a nice little skirt out of my boxer shorts. It was quite nice getting a little draft around the do-dars.

Bench Press – Felt heavy but no real problems. I maybe need to concentrate more.

Inverted Rows felt really good but I was running out of time so I only did 3 sets.

Another great workout.

[DaveT]

It was too hot to wear tracksuit bottoms so I made a nice little skirt out of my boxer shorts. It was quite nice getting a little draft around the do-dars.

Maybe this is why Scots wear kilts for all that caber tossing!

[AD69]

Maybe this is why Scots wear kilts for all that caber tossing!

Aye, you know it makes sense!

[Foxybass]

Thursday 25 June

Stretches, warm up on treadmill
Squats 74.3kg: 5/4/4/2/2
Overhead Press 47.5kg: 5/5/5
Deadlift 112.5kg: 2
Treadmill for 15 mins


Squats – 1st set went well but I did a GM in the 2nd set and then it all went tits up. I wasn’t entirely satisfied with my form on Tuesday and I think I’ve been a little eager to get the weight up. No problems though I’ll just try next time.

Overhead Press – These went up well considering the battering I took on the squats. I’ll try 5x5 at this weight next Sunday.

Deadlift – I chickened out again. I was pretty bolloxed after the warm up sets and I just didn’t have it in me to get the bar off the floor on the 3rd rep. Don’t know why but I knocked the weight down to 100kg and knocked out 5 reps pretty easily. It made me feel better.

Another great workout and another great week. I’m enjoying the challenges and reaping the rewards. My trousers are feeling loose; I’m going to have to buy some 34” waist trousers and jeans soon. I’ve also had some compliments from people who I haven’t seen for a while; so I’m feeling pretty good about things.

[Mouse]

Another great workout and another great week. I’m enjoying the challenges and reaping the rewards. My trousers are feeling loose; I’m going to have to buy some 34” waist trousers and jeans soon. I’ve also had some compliments from people who I haven’t seen for a while; so I’m feeling pretty good about things.

That says it all Dave - good times - keep it going

[DaveT]

I also found the abs really start to come into play as the weights get heavier on the squats - need to keep your core rock solid.

Good going on the OHP. Why not try for 50kg 3x5 on Sun?

I was pretty bolloxed after the warm up sets

What are you doing for warm up sets? Maybe it's too much.

Always nice to get the compliments. Extra motivation to get back in the gym next time.

[AD69]

Hi Foxy, I did similar in pursuit of a BW squat, I think if you GM out of the hole then counted as a missed rep. Got to ensure that the whole PC is engaged in the lift, otherwise the problems show up when the weight goes higher. I went back to 75kg and 77.5kg last 2 sessions and got 5x5 with good form whereas previously they were very hard!


And nice OHP, I've hit a bad patch on that lift.

[Foxybass]

Cheers lads

@ Mouse - Yeah great times Mouse. It's all slowly working. I'm sure you'll be reading my log about me squatting bw and I'll be reading yours about you deadlifting 200kg in good time.

@ DaveT - Thanks for the tips Dave. At the moment I only do 5x60kg, 3x80kg and 2x100kg to warm up for the deads. I just think at 90 mins into the workout I was cooked. I'm taking 5 mins rest between most sets on most lifts at the moment so the workouts are too long. I'm into a few stalls so some deloads are coming up - that should speed things up a bit.

@ AD69 - Yeah, I did 5 reps for the first 3 sets but didn't count some as they weren't worth a w#nk. I'll be deloading to 65kg soon and I hope that feels easier than it did when I first attempted it. The joys of lifting.

I looked at myself in the mirror this morning and the spare tire is loosing pressure! My weight is slowly dropping and body fat is coming down by about 1% a month according to my shitty electronic scales. I take their readings with a pinch of salt and go mainly on my work clothes. At the start of the year my 38" trousers were very tight and I wore 18" collar shirts. Now I'm very close to needing 34" trousers and 15" collar shirts. All this good progress and I haven't even got close to squatting bw yet! Roll on the 2nd half of the year.

[Foxybass]

Sunday 28 June

Warm up on treadmill, a few stretches
Squats 74.8kg: 3/2/2
Bench Press 74.8kg: 4/3/3
Inverted Rows: 8/8/7/8/8
20 mins on treadmill

Squats – Only counted what I thought was good form. Had a think about things; I was spending 5 minutes resting between sets and only knocking out a couple of reps worth counting – the other reps were just shite and I was risking injuring myself. Decided to knock the weight down to 60kg for 2 sets to work on form and they felt great. I’ll try 65kg working weight next time.

Bench Press – Really concerned about safety. All I could thing about was “what if this bar falls on me”. After reading a story (bloke passes out while benching) posted by Rere in his log it kind of shit me up. I work out alone in the garage without a power/squat rack. I’ve decided to go lighter for a while until I get my power rack. I’ll do more press ups and maybe dips in the meantime.

Inverted Rows are starting to feel good.

The running is getting easier. I’ve knocked the speed up a little. I’m definitely getting fitter and the old nagging pain in my right knee has almost disappeared now.

[DaveT]

At the moment I only do 5x60kg, 3x80kg and 2x100kg to warm up for the deads.

If your working weight is 112.5kg, then the 100kg may be a little too close. I've tried to keep my last warm up weight at least 20kg below my working weight.

I can understand you wanting to be safe on the BP. When are you hoping to get the rack?

[Foxybass]

Cheers Dave

You were right about the deadlift. I dropped the 100kg warm up set and got the lift .

Hoping to get a power rack for my 40th birthday in October. Everyone keeps asking me what I want; "How about a nice watch?" "How about some cuff-links...how about a new suit?" I WANT AN EFFING POWER RACK. Trouble is no one knows what one is and they all look at me as if I'm some sort of freak when I explain it to them. Anyhows....to the business;


Tuesday 30 June

Stretches, warm up on treadmill
Squats 66.8kg: 5/5/5/5/5
Overhead Press 48kg: 5/5/4
Deadlift 112.5kg: 5
Treadmill for 20 mins


Squats – It all feels good at this weight. I could feel the muscles working and I can still feel that they’ve been worked a few hours after. Maybe need more drive from the hips. A few of the 5th reps were slow. I’m going to stay at this weight for a while and work on form and slowly reduce rest time.

Overhead Press – Felt ok but last rep wasn’t good form so I didn’t count it.

Deadlift – Third attempt and got it this time. It all felt good, but I’ll stay at this weight and work on form.

The run was hard work. It was so hot and stuffy in the garage; my knackers felt like hot coals.

I’m going to take things slower and stop myself from rushing into increasing the weight on all lifts. I’m not eating enough to keep the momentum up. My body is slowly changing at the moment, I'm liking what I'm seeing and I’m happy with things… so slowly does it.

[DaveT]

Congrats on getting that DL PR! Always knew you had it in you.

Hoping to get a power rack for my 40th birthday in October. Everyone keeps asking me what I want; "How about a nice watch?" "How about some cuff-links...how about a new suit?" I WANT AN EFFING POWER RACK. Trouble is no one knows what one is and they all look at me as if I'm some sort of freak when I explain it to them.

Perhaps you could set up something similar to a wedding list, where each person could buy a different bit!

[Foxybass]

Cheers Dave

Thursday 2 July

Had to rush this morning. I forgot to set the alarm. It’s a good job our youngest woke us up at 4.30 am otherwise I would have missed this workout.

Some stretches
Squats 66.8kg @ 3 mins rest: 4/4/5/4/4
Bench Press 66.8kg @ 2 mins rest: 5/5/5
Inverted Rows @ 1 min rest: 8/8/7
15 mins on treadmill

Squats – Only counted what I thought was good form. Knees wanted to come in and I wasn’t sitting back enough on a few reps. Otherwise they felt good and gave me a good workout.

Bench Press – Easy. The last rep felt great; I could really feel it working in me tits.

Nothing worth noting on the inverted rows.

This was the fastest-most intense workout I’ve ever had; I really had to rush. The time just flew and I really enjoyed it all – no time to think – I just did it and loved every second. Now I’m going to enjoy eating loads of food.

[markg]

You're getting too good at this Dave. I think you will be doing more than watching at the strongest man comp this weekend...

[tuffnutts]

Hey there,

I'm rather new here, but been checking out some logs.

Looks like some good, steady progress, especially with the legs. Great job on needing to by smaller size pants!

Do you still get up early in the morning? That's amazing. It's hard to lift heavy so soon after a fasted state.

Keep up the good work!

Tuff