Foxybass Training

[Mouse]

Good to see you back Foxy

Not far off that 100kg DL - go get it.

[Foxybass]

Cheers Mouse.

Tuesday 21 April

Stretches, warm up on treadmill
Squats 44.3kg: 5/5/5/5/5
Bench Press 61.8kg: 5/5/5/5/5
Inverted Rows: 7/7/7/6/6
Prone Bridges: 3 sets @ 49 secs
Supermans: 3 sets @ 37 secs
Dips: 5/4/4
12 mins on treadmill

Squats – Found them heavy again and form wasn’t too good during 3rd set. Got that sorted during 4th and 5th sets though.

Bench Press – Whizzed through these but again they felt heavy.

Inverted rows – Felt ok.

Dips felt hard on the shoulders.

A good session but I’m concerned that a mere 44.3 kg feels heavy on the squats.

[AD69]

Foxy, as promised, have read through your log. Looks like we are at a similar place, both with the weights and life.

I feel for you about teething, ours have been teething for a while, but still no teeth. They'll be 9 months in just over a week! And its hard as they don't co-ordinate either, so one will be up one night, and then they pass the baton on to the other one the next!

I respect your lack of ego on the squats, I think I'm heading for a deload at 77.5kg, as form is just not good enough. I started stronglifts from the bar up, despite years of lifting, as I realised I was not getting deep enough. However, I've noticed that I have now build up strength in the posterior chain, that was obviously lacking before.

One thing on the squats is to watch that you are not overanalysing them. There is so much to think about on each rep that your brain sometimes gets in the way of the movement. Just try and lift in a way that feels comfortable, remembering some key points about hips back, knees out, back tight and chest up. Once you get to feel the movement, it becomes a lot easier.

[Foxybass]

Thursday 23 April

@ AD69 - Must be real hard work with twins but very rewarding. I know what you mean about the “baton passing” though - Our eldest is 5 years old but she’s great at behaving like her little 5 month old sister in the middle of the night.

Thanks for the tips. I’ve recently changed to low-bar positioning, I’ve got used to the squat movement and things are going well. Guess the hard work starts now. You could be right – I may be over analysing my squats – but if I strive for perfection I may get good at them one day!

Thanks a lot for the advice; it’s really appreciated. Anyhows, today’s session:

Stretches, warm up on treadmill
Squats 46.8kg: 5/5/5/5/5
Overhead Press 44.3kg: 5/5/5/5/4
Deadlift 94.3kg: 5 (PR)
Prones: 3 sets @ 50 secs
Supermans: 3 sets @ 38 sets


Squats – Eureka! Cracking form, felt good in all the right places and it felt lighter than the previous 2 sessions.

Overhead Press – Felt heavy from the start and I just couldn’t get that 5th rep in the last set. I’ll get it next time.

Deadlift – Really pleased. It felt quite light and there was no sign of the niggling back pain.

Struggled a little bit this week – guess it was due to the week off. Really looking to the next session on Sunday.

[markg]

Good effort Foxy,
Guess you've blown away all the cobwebs after the hol now.
PR on the deadlift is huge. You'll get the OP next time easy!
Mark.

[Foxybass]

Cheers Markg

Sunday 26 April

Stretches, warm up on treadmill
Squats 49.3kg: 5/5/5/5/5
Bench Press 64.3kg: 5/5/5/5/5
Inverted Rows: 7/6/6


Squats were great again. Had a minutes rest in between each set.

Bench Press flew up and had 30 secs rest in between sets. Felt easy.

Inverted Rows felt ok.

Really had to rush this morning. We had to go to church for the imminent christening of our youngest. I should have got up earlier but I needed the sleep because of one hell of an alcoholic session on Friday night. I knocked out some press ups, dips and chins after church and felt really good about myself.

[DaveT]

Thought I should get round to reading your log seeing as you're challenging int he OHP to 70kg!
Nice to see the weights on your squat going back up.
How come all your weights end in .3 and .8 after about the middle of March?

[Mouse]

Sorry about the triple post... internet issues, and then couldn't log back in quick enough to delete them.

[Foxybass]

No probs Dave. Thanks for checking up on me.

The .3's and .8's came in when I started including the weight of the bar. I wasn't going to bother 'cus it only weighs 1.8kg. Hopefully going to get some new weights/power rack for my 40th birthday as long as the wife and I are still bringing the money in.

Later

[markg]

Methinks DaveT just likes the sound of his own voice

[Foxybass]

Tuesday 28 April

Stretches, warm up on treadmill
Squats 51.8kg: 5/5/5/5/5
Overhead Press 44.3kg: 5/5/5/5/5
Deadlift 96.8kg: 5 (PR)
Prones: 3 sets @ 51 secs
Supermans: 3 sets @ 39 secs


Squats were hard work but great. Had a feeling I was leaning forward in the first set so lifted the toes a little and made extra effort in keeping chest out and all was fine.

Overhead Press was also hard but a step in the right direction.

Deadlift felt fine and again there was no sign of any back pain.

Another great workout.

[DaveT]

Methinks DaveT just likes the sound of his own voice

That's why I'm a teacher! Although I do try not to repeat myself!

Good workout Foxybass. You'll be putting 4 big plates on that DL soon!

[Foxybass]

Thursday 30 April

Stretches, warm up on treadmill
Squats 54.3kg: 5/5/5/5/5
Bench Press 66.8kg: 5/5/5/5/5
Inverted Rows: 9/7/6/6/3
Prones: 3 sets @ 52 secs
Supermans: 3 sets at 40 secs
Chins: 7/5/6


Squats were hard work in the first set. I should have included a set at 50kg in my warm up. Form was good but not 100% solid for the rest of the sets. My flexibility has dramatically improved over the past month - I've been doing loads of squat stretches on days off & I think it's paid off.

Bench Press was easy until the final rep when bar speed dramatically slowed down.

Inverted Rows felt ok until my neck started hurting in the last set. Don't know what happened but as I type this it feels as though I've slept weird on it.

Another great week and I'm down to just under the weight I was before we went on holiday. Looking forward to trying 100kg deadlift next week.

.....and it's been 2 years today since I gave up smoking

[Foxybass]

Sunday 3 May

Stretches, warm up on treadmill
Squats 56.8kg: 5/5/5/5/5
Overhead Press 45.8kg: 5/5/5/3/3
Deadlift 101.8kg: 5

Squats felt ok but I was leaning forward a little.

The overhead press felt heavy throughout but I should get it next time or on 3rd attempt.

A PR for the Deadlift and the first time I’ve ever lifted 100kg. Felt good and there’s a little more to come I think before I start struggling.


Tuesday 5 May

Stretches, warm up on treadmill
Squats 59.3kg: 5/5/5/5/5
Bench Press 69.3kg: 5/5/5/5/5
Inverted Rows: ?
Prones: 3 sets @ 53 secs
Supermans: 3 sets @ 41 secs


Squats were a bit ropey. I’m leaning too far forward/not sitting back enough. I’ll repeat this weight.

Bench Press was no problem.

Inverted Rows were hampered by the stiff neck. I did 3 sets but didn’t count them and didn’t do full range of motion.

[AD69]

Nice benching foxy, and good idea to not move up in the squat until you are happy with form.