Foxybass Training

[Foxybass]

Cheers for popping in lads

@ Mouse - Yep, I'm way off 100kg - but who knows what a few months can do?

@ Guru - Thanks for the input on the shoulder/chest stretches. I do loads of shoulder dislocations and they've really helped. I spend around 2 hours in the garage working out but 45 mins of that is spent stretching/tissue work and kicking the cats out. I'm really focusing on the squats as they warrant the most attention only because I haven't really done them before and I don't enjoy them. So, yes, I don't really have time/energy left for assistance stuff. I usually do them on the nights of my workouts - nothing too regimental but when I get the chance I knock out push ups, pull ups, chins, prone bridges & supermans etc to failure.....the wife often wonders what I've been doing when she catches me out of breath on my knees.

Later

[Foxybass]

Thursday 5 February

Soft tissue work, hip & glute stretches.
Squats 67.5 kg: 5/5/5/5/5
Overhead Press 47.5kg: 5/5/5
Deadlifts 65kg: 5/5/5
15 mins walk/jog/fast run on treadmill

Squats – Took my time again with the warm up sets. Working sets were hardest so far; I felt my left knee wanting to bend in. They are also starting to get my lungs working.
Overhead Press – Took 5 minutes in between sets. They weren’t easy but next time I’ll go for 4 or 5 sets if I have time.
Deadlifts – Form is getting good after the warm up sets. It takes time to get my head round the hip thing/good form. I’m even starting to enjoy them.

I didn’t focus so much on time today and after the Deadlifts I was surprised to still have 15 mins spare - so I hit the treadmill. Bit miffed ‘cus I could have attempted 5x5 on the OHP.

Really pleased with this week's workouts. I think my night out drinking and our baby not sleeping too well have made me feel a bit rundown. I’ve felt a bit sluggish and heavy this week. I’ve upped my food intake another notch and I’m now around the Cunningham equation thingy. So, hopefully, with a good rest now I’ll be fighting-fit to start again on Sunday.

[Mouse]

Thursday 5 February

Squats 67.5 kg: 5/5/5/5/5

Squats – Took my time again with the warm up sets. Working sets were hardest so far; I felt my left knee wanting to bend in. They are also starting to get my lungs working.

Good squats Foxy - you need to actively push your knees out as another of the many things to remember when squatting.

[Foxybass]

Cheers Mouse - will do.

Sunday 8 Feb

Soft tissue work, hip & glute stretches.
Squats 70kg: 5/5/5/5/5
Bench Press 72.5kg: 5/5/5/5/5
Inverted Rows: 3 x F

Squats felt good but on some reps I was leaning too far forward coming up. I think this could be an issue when things get heavy.

Bench Press – Wasn’t easy but felt in control and safe. Wish I could apply the aggression used during my bench press on my squats – trouble is I need to think too much during squats (I'm still learning them).

Inverted rows are improving.

Another great workout.

[Foxybass]

Tuesday 10 February

Soft tissue work, hip & glute stretches.
Squats 72.5 kg: 5/5/5/5/5
Overhead Press 47.5kg: 5/4/3/3/2
Deadlift 67.5kg: 5

Squats – Oh dear. Firstly, I was leaning too far forward - I focused on fixing that. Then I wasn’t going deep enough, I felt that I was using my lower back and then I wasn’t pushing up from my heals. I worked hard on fixing all the problems; I piled some weights on the floor to act as a guide for depth, tried curling up my toes, big chest etc etc. I got through the sets but form wasn’t good enough. I’ll stay at 72.5kg and work on form. The positive thing was that it didn’t feel heavy on my back.

Overhead Press – I struggled with the first set and then I mentally gave up - I knew I wasn’t going to get 5x5. I think I just didn’t have the strength today. I won’t deload yet.

Deadlifts – Technique was good from the off. Felt light.

Although I didn’t achieve much today I felt that it was a good workout. I’ve had a look at the last 2 days eating logs – I just haven’t eaten enough. Sleep has been pretty poor as well. No excuses though – I’ll eat more, work on form and get it right.

[guru]

I’ll stay at 72.5kg and work on form.

I love that sanity.

Overhead Press – I struggled with the first set and then I mentally gave up

yeah, it happened to me too.

Good luck on both next time.

- Guru

[Foxybass]

Thursday 12 Feb

Soft tissue work, hip & glute stretches.
Squats 72.5kg: 5/5/5/5/5
Bench Press 75kg: 4/3/3
Inverted Rows: 8,7,7

Squats were great. Best form so far. I can now safely move up to 75kg. I’ve eaten very well the last 2 days and it’s paid off.

Bench Press – I spent ages on mobility work and squats (they need the time) and by now I was 80 mins into the session; so I only did 3 sets. I maybe could have got 5 reps in the first set but because I train on my own in the garage I went for safety first.

Inverted row technique is good now but I had to rush them.

Another great week of Stronglifts 5x5. I’m really focused on the squat and looking forward to bw 5x5 in them in the coming months. I think I’m even starting to enjoy the squats now.

[Foxybass]

Thursday 12 Feb

Soft tissue work, hip & glute stretches.
Squats 72.5kg: 5/5/5/5/5
Bench Press 75kg: 4/3/3
Inverted Rows: 8,7,7

Squats were great. Best form so far. I can now safely move up to 75kg. I’ve eaten very well the last 2 days and it’s paid off.

Bench Press – I spent ages on mobility work and squats (they need the time) and by now I was 80 mins into the session; so I only did 3 sets. I maybe could have got 5 reps in the first set but because I train on my own in the garage I went for safety first.

Inverted row technique is good now but I had to rush them.

Another great week of Stronglifts 5x5. I’m really focused on the squat and looking forward to bw 5x5 in them in the coming months. I think I’m even starting to enjoy the squats now.

[Foxybass]

Sunday 15 February

Soft tissue work, hip & glute stretches.
Squats 75 kg: 5/5/5/5/5
Overhead Press 47.5kg: 5/5/5/4/2
Deadlifts 70kg: 5

Squats – Form wasn’t good enough so I’ll do this again on Tuesday. Really pleased with my attitude and focus during the sets. When form was poor on a rep I got it right on the next one.

Overhead Press – I knocked out the first 2 sets but then form went during the third. I’ll deload to 40kg and work on form.

Deadlifts – Enjoying these now but it felt heavy.

I’m happy with my progress at the moment. The squats are improving and the weight is slowly going up but I’m struggling to add weight each session. I want form to be good and I want to stay safe and injury free so I guess I can’t have everything. If I can get to bw 5x5 on the squat (get to 90kg) in the next month or so I’ll be very happy.

[guru]

The squats are improving and the weight is slowly going up but I’m struggling to add weight each session. I want form to be good and I want to stay safe and injury free so I guess I can’t have everything. If I can get to bw 5x5 on the squat (get to 90kg) in the next month or so I’ll be very happy.

Ditto with me. The weight is going up, but slowly. I am giving myself the entire year to squat 90 kg, because that will be 1.5BW for me.

Deads - are you still able to do these with pronated grip? I've had to resort to mixed grip when I reached 60 kg.

[Mouse]

I’m happy with my progress at the moment. The squats are improving and the weight is slowly going up but I’m struggling to add weight each session. I want form to be good and I want to stay safe and injury free so I guess I can’t have everything. If I can get to bw 5x5 on the squat (get to 90kg) in the next month or so I’ll be very happy.

Foxy - you'll get your 90 no problem.
From reading your log and your comments you have exactly the right approach to this.
There's no need to be in a hurry. Hard work and attention to detail will get you where you want to be and it doesn't matter if that's in a week, month or 6 months.
Great effort so far - keep it going - before you know it you'll be squatting 100.

[holvoetn]

Deads - are you still able to do these with pronated grip? I've had to resort to mixed grip when I reached 60 kg.

I am doing 115kg still using pronated grip.
I try to stay away from mixed grip as long as I can (just to see how far I can go).

I think you need to work on grip more

[guru]

Yes H, you're right. The grip issue is only on the right hand though & is mainly a result of impinged ulnar nerve. I'm working on it.

[holvoetn]

Yes H, you're right. The grip issue is only on the right hand though & is mainly a result of impinged ulnar nerve. I'm working on it.

OK, just to be fair ...
Yesterday I had to revert to mixed grip when doing 120kg deadlift after 3 reps because my hands where too sweaty and my gym does not allow using chalk.
Another reason I need to get my home facility ...

[Foxybass]

Thanks for checking in guys.

@ Mouse - Totally agree Mouse and thanks for putting it all in perspective. My new life style is my new life, this isn't a fad or a new year's resolution. Everyday I'm achieving something because of my mindset.

@ Guru & H - I've no problem with my deadlift grip.....yet


Tuesday 17 Feb

I’m not at work this week and its school holidays. The diet is a little relaxed but there’s no let up with the weights. It’s the wife’s birthday today. We’ve got to be out the house for 8.30 am because we’re spending the day at Cadbury’s chocolate factory (there goes the diet). So this means it’s just like a normal working day. I got up at 4 and had a great workout.

Soft tissue work, hip & glute stretches.
Squats 75kg: 5/5/5/5/5
Bench Press 75kg: 4/4/2
Inverted Rows: 9,6,6
Prone Bridges
Supermans

Squats were great. Best form so far and I was in total control. Form wavered on a few reps but they now feel quite slick.

Bench Press – A bit disappointed with the 3rd set but I’m really not bothered about my bench press.

Inverted row technique is good now but I felt totally drained.

I threw in some prone bridges and supermans (whatever they are called) at the end.

The diet was complete crap today but it’s not everyday you get to go to Cadbury World. I just had to sample the freebies and god it felt good. I’m still off the beer though.