Foxybass Training

[Foxybass]

Sunday 22 March

Had to be a quickie today; got all the women coming round for Mothers Day.

Hip & glute stretches, warm up on treadmill
Squats 24.3kg: 5/5/5/5/5
Bench Press 66.8kg: 5/5/5/5/5 (90 sec rest)
Inverted Rows: 7/7/7


Squats – Low bar position is feeling more comfortable and I’m becoming more consistent with each rep. Made my stance slightly wider which seemed to help. I also knocked out a few reps of extra wide stance squats to really get the hamstrings and glutes working.

Bench Press – Great form but from set 3 onwards they felt heavy.

Inverted rows felt good.

Another great workout.

[Foxybass]

Thursday 24 March

5 min warm up on treadmill.
Squats 24.3kg: 5/5/5/5/5
Overhead Press 49.3kg: 3/3/1/1/1
Deadlift 89.3kg: 5/5/5


Squats – Low bar position is feeling fine after a thorough warm up and consistency of form is getting good.

Overhead Press – Even the warm up sets felt heavy today. We’ll see how I get on next time.

Deadlifts – My first body weight lift with good form but I lost it a little in the third set. I’ll stay at this weight.

Ran out of time so I’ll try and get some assistance stuff done tonight. I noticed that my work trousers felt loose around the waist; I have lost some weight (fat I hope) but only a few pounds over the last 2 weeks or so. That’s good I guess…slowly does it. I feel great at the moment.

[guru]

Hi Dave,

How's the back now? it must be feeling better since you could lifft your BW on the deads, that too 3 times! The squats seem to have grooved in. Why don't you go for 5 kg increases now, maybe go up till 50 kg, then slow down to add 2.5 again? Just a suggestion. You know your body better.

[Foxybass]

Thanks for checking up on me Guru. My back is better but something is not quite right. I gets worse when I don't move. The soft tissue work is helping though.


Thursday 26 March

Soft tissue work, hip & glute stretches, warm up on treadmill
Squats 26.8kg: 5/5/5/5/5
Bench Press 66.8kg: 5/5/5/5/5 (90 sec rest)
Inverted Rows: 7/6/6/F/F
Prone Bridges: 3 sets @ 43 secs
Supermans: 3 sets @ 33 secs


Squats – No problems with low bar position now but I felt the bar creeping up my back as I went down into the hole; must work on that. Form was a bit hit and miss today. I seemed to solve one issue then another one came up. I’ll stay at this weight and work on consistency.

Bench Press – Fantastic form apart from the final rep. I really struggled with the weight.

Inverted rows felt good on the back and I knocked out another 2 sets to failure.

Another great workout.

[Foxybass]

Sunday 29 March

Stretches, 5 min warm up on treadmill.
Squats 26.8kg: 5/5/5/5/5
Overhead Press 49.3kg: 3/3/3/3/3 (4 min test)
Deadlift 89.3kg: 5/5/5


Squats – Could have done these all day. Flexibility is definitely getting there. I filmed a set & apart from a little butt-wink right at the bottom of the hole everything looked solid. I really think I’ll be making good gains after another month of stretching.

Overhead Press – I’m way off 5x5 but it gave me a good workout. I’ll deload after 3rd fail then move up slowly using some of my real little disks.

Deadlifts – 3rd rep in 2nd set flew up and it felt easy - I found that groove I had a few weeks back again. That was the good news; after the third set that nagging lower back pain came back again. I’ll reduce the weight a bit and focus on getting that groove every rep.

Ran out of time – had an appointment with the Vicar!

[markg]

Appointment with the vicar? Is that some kind of euphemism or are you getting married in the centre circle at Villa Park in the near future!?

[Foxybass]

Hi Mark - No nothing as exciting as that - we're getting our youngest daughter christened. Probably going to have it on the last day of the season when Villa finish above Everton

Tuesday 31 March

Soft tissue work, hip & glute stretches, warm up on treadmill
Squats 29.3kg: 5/5/5/5/5/5
Bench Press 66.8kg: 5/5/5/5/5 (2 min rest)
Inverted Rows: 6/6/6/5/5
Prone Bridges: 3 sets @ 44 secs
Supermans: 3 sets @ 34 secs
Chins: 5/5/4

Squats – No problems until the 5th set – for some reason form totally went out the window. I think I just switched off and was thinking about the bench press rather than focusing on the last set. Did another set with no problems to finish on a positive note.

Bench Press – Fantastic form. I’ll up the weight.

Inverted rows felt good.

Another great workout but the nagging lower back thing is still there just the same as the nagging wife thing – I’ll just have to deal with it.

[markg]

I like your optimism Dave! Check the league table after the weekend - we could be within 1 point

Those squat weights are getting up there! Just messin' with ya...don't bow to peer pressure ya lightweight

How is the back these days?

[Mouse]

Dave - stick with it - numbers are creeping back up
Remember - softly, softly, catchy monkey

Take care

[Foxybass]

Cheers Mouse - Yep, I'm taking it nice and slow thanks.

@ Markg - You cheeky Scouse Old "lightweight" here will be up with the big boys in no time. You're probably right - Everton may be just 1 point behind on Sunday night but you'll be 4 points behind after we give you a good kickin' at Villa Park

Thursday 2 April

Stretches, 5 min warm up on treadmill.
Squats 31.8kg: 5/5/5/5/5
Overhead Press 49.3kg: 4/4/4/2/1 (4 min test)
Deadlift 70kg: 5/5/5/5/5
Prone Bridges: 3 sets @ 45 secs


Squats – Great consistency all the way through.

Overhead Press – Really pleased that I managed three sets of 4 reps. Form was poor though on the final rep in 3rd set. 3rd stall – so I’ll happily deload.

Deadlifts – Just worked on form and they felt good. Didn’t feel any pain in the back.

Another great workout and another great week. I’ve been eating clean and I’m still losing around a pound a week – feeling great.

[Foxybass]

Sunday 5 April

Stretches, warm up on treadmill
Squats 34.3kg: 5/5/5/5/5
Bench Press 68.3kg: 5/5/5/5/5
Inverted Rows: 7/6/5/5/4
Prone Bridges: 3 sets @ 46 secs
Supermans: 3 sets @ 35 secs
Dips: 6/4/4

Squats – Beautiful.

Bench Press – The bar was a tad wobbly going up a few times & form slipped a little. I’ll stay at this weight.

Inverted rows felt good.

Haven’t done any dips for a while and I felt it. Surprised I got 6 in the first set though.

Looking forward to our first family holiday of the year on Friday. Going to take a week off the weights and the healthy eating and completely relax - if the kids let me.

[markg]

Enjoy the holiday Dave. Make sure you find a pub with Sky before Sunday's big game!! The rest will do you good mate. Those squats will be up to 35kg before you know it

[Foxybass]

Cheers Mark - Yep, got the pub sorted so I'll be necking the guinness watching the mighty Villa give the toffees a lesson in being a top 4 contender!

Tuesday 7 April

Stretches, 5 min warm up on treadmill.
Squats 36.8kg: 5/5/5/5/5
Overhead Press 46.8kg: 5/5/5/5/5
Deadlift 91.8kg: 5
Prone Bridges: 3 sets @ 45 secs
Supermans: 3 sets @ 36 secs


Squats – Great consistency all the way through. Through the 35kg barrier Mark!

Overhead Press – Hard work but no problem.

Deadlifts – Felt great. Should get to 100kg a few weeks after the holiday.

Meeting up with an old mate tonight. I’ll enjoy a few pints but hopefully it won’t turn into a mammoth drinking session and a kebab.

[Foxybass]

Thursday 9 April

Stretches, warm up on treadmill
Squats 39.3kg: 5/5/5/5/5
Bench Press 68.3kg: 5/5/5/5/5
Inverted Rows: 9/7/7/6/6
Prone Bridges: 3 sets @ 48 secs
Supermans: 3 sets @ 37 secs
Dips: 8/7/5

Squats – Orgasmic. I know it's not heavy but I'm actually enjoying these because I've found a groove and everything feels right.

Bench Press – Hard work but easy; you know what I mean.

Inverted rows - Suprised that I knocked 9 out on the first set. I've been hovering around 7 the last few weeks or so. I've been greasing the groove on the pull ups the last week - I wonder if that has helped?

Dips felt great.

I'm dead chuffed with my progress. I'm so much more flexible and I feel great. The fat isn't exactly falling off but my body feels different and I'm so much more mobile. I may not reach some of my target lift numbers this year but I know I'm going to be in 34" trousers before Christmas and that is going to be one hell of an achievement for me. I'm also going to get a squat rack for my 40th birthday in preparation for some heavy lifting.

I'm off for a week now with the family. Happy lifting everyone!

[Foxybass]

Sunday 19 April

Stretches, warm up on treadmill
Squats 41.8kg: 5/5/5/5/5
Overhead Press 41.8kg: 5/5/5/5/5
Deadlift 91.8kg: 5

Had a great holiday and a complete break from the mental and physical regime of Stronglifts….. paid for it today though.

Squats – Strangely enough these felt heavy. Hopefully it was due to the holiday diet. Form was very good though.

Overhead Press – Struggled with these.

Deadlift – Felt good but struggled with grip.


Thanks to the Guinness and chocolate I’ve put on 7 pounds in just over one week. I can feel the extra flab but that will be gone in a month or so. Trouble is we’ve got another holiday in 5 weeks!