Foxybass Training

[Foxybass]

Tuesday 14 July

Stretches, warm up on treadmill
Squats 69.3kg @ 3 mins rest: 5/5/5/5/5
Overhead Press 42.5kg @ 2 mins rest: 5/5/7
Deadlift 102.5kg: 5. Plus a nice 120kg single
Treadmill for 15 mins


Squats – Didn’t find the rhythm but I feel that I need to increase the weight. Found some reps difficult but I didn’t really stress myself. I’ll add another 2.5kg and see what happens.

Overhead Press – A nice stroll in the park. I’ll increase the weight.

Deadlift – Warmed up nicely and was preparing for the working set when I heard our youngest crying. The wife was sleeping through it! She must have had too much wine last night – she got made redundant yesterday. So I fed the baby, did another warm up set and blasted through 102.5kg. I felt that good that a tried a 120kg single and although I thought it was too heavy halfway through I nailed it. A real confidence booster; effing SuperDad or what!

Did a 15 minute run at a faster speed and felt utterly shagged after.

A great workout and I’m now enjoying picking the calluses on my hands.

[DaveT]

she got made redundant yesterday

Sorry to hear that it finally became a reality.

Didn't affect your lifting form though. The 120kg DL will definitely help you mentally. If you know you can do it for 1 rep now, then by the time you reach that weight for 5 reps, it's going to seem so much more doable.

[markg]

Nice going, SuperDad! I wonder if you can make little models for the kids out of skin from your calluses....just a thought.

[guru]

Nice single on the deadlift Dave. It will certainly make the lower weights seem much easier.

[BusterG]

Good going FB!

Nice to see you have the right attitude towards proper form. I'm sure a lot of people would be fixated on getting the weights higher as fast as they can and sacrificing the technique. Good lesson for everyone here.

We are the same height and similar starting body weight, it's nice to be able to read through and realise that I could be lifting your sort of weights if I put in the time. I'll be keeping an eye on your log for inspiration - Cheers.

[Foxybass]

Cheers Buster - Thanks for popping in. Yep, we'll see how we get on.

Cheers Dave, Mark and Guru - I'm enjoying the deadlifts and hope to make good progress on them while I get my squats sorted.

Thursday 16 July

Stretches, warm up on treadmill
Squats 71.8kg: 2 Ha! …… 61.8kg: 4/5/5/4
Bench Press 69.3kg @ 2 mins rest: 5/5/5
Inverted Rows @ 1 min rest: 9/8/7/7/6
Press Ups @ 1 min rest: 15/15/15
30 mins on treadmill

Squats – I thought the first 2 reps were good but thinking about it; they were shite. I wasn’t sitting back, didn’t engage hams or glutes…just not good enough. I didn’t bother with anymore sets because I was getting nothing out of them so I went down to 61.8kg and really focused on form. I guess over time what I thought was good form has been distorted. Nevermind, I’ll dig in and get them in good time. This is a marathon not a sprint and I guess I'm still warming up.

Bench Press – Easy. I wish Stronglifts 5x5 was based on the bench rather than squats. Ha…. But if it was easy it would be boring.

Inverted rows and press ups felt good and the run whizzed again. A great workout but a bit of a shitta with the squats. I like doing them but I’m just shit at them. On the upside; I’m feeling great and feel confident about how I look.

Shock horror; I’m going to be missing a workout. I’m off to Newquay for a long stag weekend. It’s going to be very ugly and I’m going to be very full of Guinness.

[DaveT]

Dave, do you vid your squats much, not necessarily to put on here, but just to watch what's happening objectively? I find it really helps.
Newquay will provide plenty of opportunities for ATG - 'And To Guinness

Good effort on the bench. I'm also trying to make my way back up to the 70kg marker.

[Foxybass]

Dave, do you vid your squats much, not necessarily to put on here, but just to watch what's happening objectively? I find it really helps.
Newquay will provide plenty of opportunities for ATG - 'And To Guinness

Good call Dave. I will start videoing them; I really need to step it up another gear on my squats. Something is definately wrong with them.

I attempted a workout today but I'm totally shagged. I slept about 3 hours in 2 days and we drank almost non stop. Man I was pissing guinness. A great, unforgettable time but I'm getting too old for it. Our baby is also having a rough time with chicken pox so I hardly slept last night.

Anyways, I did 5 sets of squats at 60kg and called it a day. I'm amazed I managed that. I'll be ok for Thursday's workout.....I hope.

[AD69]

Hey Foxy/Superdad, nice work! Don't think I've ever had to stop deadlifting to feed the wee yins. Mind you, the fact they wake up at the slightest sound in the morning is the reason I no longer lift before work.

And you are a beast for doing a workout after a stag weekend! [Doffs hat.]

Agree with Dave on the videos, I caught my form last night, and serious buttwink in action. Need to do lots more mobility work.

[tuffnutts]

Inverted rows and press ups felt good and the run whizzed again. A great workout but a bit of a shitta with the squats. I like doing them but I’m just shit at them. On the upside; I’m feeling great and feel confident about how I look.

Shock horror; I’m going to be missing a workout. I’m off to Newquay for a long stag weekend. It’s going to be very ugly and I’m going to be very full of Guinness.

Just curious about your inverted rows, are your feet up on a bench or on the floor? I am finding these challenging myself.

Had a Guinness myself last night by the way. Went well with my steak

[Foxybass]

Cheers AD69 & Tuff

@ Tuff - I'm only still at the feet on the floor stage. It's slow, but I am making progress. Everything will move a little faster when I start eating more.

It's been a killer getting up this week for work so I decided to do a workout last night instead of getting up at 4am this morning. I've felt like shite all week but as soon as I got into the squats I felt good again.

Wednesday 22 July 2009

Treadmill warm up & loads of stretching
Squats @ 60kg: 5/5/5/5/5
Ohp @ 42.5kg: 5/5/5
Deadlift @ 105kg: 5 and another attempt at a 120kg single
Prones: 3 x 30secs

Squats are slowly getting there. Consistency is improving but my technique and flexibility need attention before I start adding weight again.

Final set of the ohp flew up. For some reason I slightly narrowed my grip and they almost felt easy - I know 45kg won't.

Loving the deadlifts. 120kg this time felt easy, so I tried another rep - it was going nowhere.

Eventhough I was tired, the whole session felt easier than an early morning session. I'm thinking of reverting back to night workouts being as it's getting easier getting the kids settled for bed.

[DaveT]

For some reason I slightly narrowed my grip and they almost felt easy - I know 45kg won't.

Where's your PMA (Positive Mental Attitude)?

I experimented with training at different hours of the day a while back. Thought it might be easier in the morning when I was fresh and not tired from work. As it turned out it was easier in the evening. I couldn't imagine getting up at 4am to work out!

[Foxybass]

Cheers Dave - I enjoyed the challenge of getting up at 4am and it was the only time I could actually work out without getting disturbed. It worked for a while but now the bedtime routine with the kids is a little easier and I'm finding extra time at night. We'll see how things go this week.

For some reason I slightly narrowed my grip and they almost felt easy - I know 45kg won't.

Where's your PMA (Positive Mental Attitude)?

The Ohp has worn away my PMA - now I'm just a realist.

Sunday 26 July

Stretches, warm up on treadmill
Squats 61.8kg: 5/5/5/5/5
Bench Press 69.3kg @ 2 mins rest: 5/5/5
Inverted Rows @ 1 min rest: 8/8/8/7/6
Press Ups: 15/15/15
Prones @ 30secs x 3 – 30,30,20 - failed

Squats – Feeling good but need to sit back a bit more, engage hams & glutes more and be more explosive.

Bench Press – Not as easy as last time.

Inverted rows felt solid. I did one set of press ups then a set of prones. God my abs were burning. The third set of press ups just hit the abs. It’s obvious that I need to work on my core strength. Maybe this is one of the reasons why I’m not progressing too well on the squats.

I’m doing cardio tomorrow night.

[AD69]

Hi Foxy, you might find you have more energy if you switch lifting to the evenings. Sleep is very important in recovering from 3 heavy squat sessions a week, so getting up at 4am could have been taking a lot out of you. Keep form tight and the numbers will get back up there.

[Foxybass]

Cheers AD69 - Yep, I do feel more energised during these evening sessions. Although it would be quite easy just to say #uck it and relax with the wife after putting the kids to bed.

Tuesday 28 July

Stretches, warm up on treadmill
Squats 61.8kg: 5/5/5/5/5
Overhead Press 44kg @ 2 mins rest: 5/5/5
Deadlift 107.5kg: 5.
Chins: 4/3/2


Squats – Getting better. I can’t quite put my finger on it but I think my body is starting to do what I want it to do. I think poor flexibility has stopped it in the past.

Overhead Press – Felt quite light but the 5th reps didn’t go up as fast.

Deadlift – Felt quite easy but grip went on 3rd rep. I switched to mixed grip and remaining reps flew up.

Quite impressed with the chins considering I haven’t done any for months.

I’m enjoying the evening workouts. Once I get going I feel more energized and focused; it all feels fresh again like it did when I first started Stronglifts. At the moment I’m doing cardio on alternating nights and including a real good stretching session after; I’m feeling really good.