Foxybass Training

[Foxybass]

Thanks Kathy and Mark for looking in. We play the mighty Toffee's at the end of October in your yard.

Tuesday 22 September 2009

Stretches (but not enough of them )
Squats @ 64.3kg: 2
Bench Press @ 61.8kg: 8/8/8
Inverted Rows: 10/7/9
Press Ups @ 12.5kg: 10/10/10
Chins: 4/3/2
20 mins on treadmill


Squats – Was really looking forward to tonight but just before I got changed our eldest had a paddy. I lost 20 minutes of precious time so decided to speed things up. I didn’t warm up enough and also decided to skip one of the warm up sets....... then I knackered my back during the final warm up set. Bo##ox. I guess it’s not too serious; it just feels very tight on the lower right side just above my arse. I got a slight niggling feeling there last Sunday during squats but ignored it and come to think it I used to get discomfort there after deadlifting a few months back. I’ll give it a rest, learn my lesson and move on.

I totally lost my focus with the whole workout and had a little paddy of my own. Then I sort of gingerly went through the motions and felt sorry for myself because I couldn’t squat. Life just won’t be the same without squatting.

I'm now concerned about putting on the fat again while resting from the squats. There's no way I'm eating less; I'll just have to see how my back is and hopefully get some cardio in.

I'm a bit pi##ed off but I guess these things are sent to try us.

[markg]

Bad luck with the back mate. If its sent to try you and sure you'll pass the test with flying colours.

Looking forward to the visit of the mighty Villains!

[Foxybass]

Cheers Mark.

Thursday 24 September 2009

Soft tissue work
Supermans
20 mins on treadmill (a very thorough warm up)
Stretches
Overhead Press @ 48kg: 5/5/5/5/5 A new PR
Prones 3 sets @ 30 secs
20 mins on treadmill
Stretches


Back isn’t that bad but it kept me awake on Tuesday night; I couldn’t get comfortable. At least our little girl is sleeping better though! If I don’t move around for a while my lower back gets stiff and it’s awkward to walk for the first few steps.

Took things easy and didn’t attempt any squats tonight. There was slight discomfort throughout the workout and a few twinges every now and then but nothing to worry about.....I hope.

I hit a new PR on the overhead press. I really focused on squeezing my glutes and abs. 5th rep in last set was slow but no real problems. I'm posting this a day after this workout and there's been no reaction to the heavy ohp on the back so here's hoping to a quick recovery.

Hoping to try squats again maybe on Sunday/Tuesday depending on how things feel.

[Kathy]

Oh no Foxy, not the back!!!!! Crap, so sorry to hear.

The high reps, low weight rehab routine I'm doing (well, I'm sort of doing. I should probably be using less weight) is from Coach Rippetoe. A trainer I see periodically suggested I limit my depth since I still have a bit of problem w/my lower back rounding once I am past parallel.

But, hey...sweet work on the press!!! That is excellent!

And your little girl is sleeping-that is good news. Hope your feeling up to squats on Sunday and your football team does well.

[Foxybass]

Cheers Kathy....the back is good but my team lost. I'll take that though!

I did some cardio on Saturday and the back felt good. So later in the afternoon I tried a few sets at low weight to see if there was any reaction. It all went tickadee-boo but my form was a little poor. I thoughout f#ck it so......

Sunday 27 September 2009

Gutter-pipe rolling, stretches and treadmill to warm up.
Squats @ 60kg: 5/5/5/5/5
Bench @ 60kg: 8/8/8
Inverted Rows: 10/9/9
Prones: 30 secs/ 40 secs/40 secs
Rope work for cardio
Stretches

I'm going to start doing chins, press ups and supermans whenever I get the chance as I'm loosing time by wanting to warm up more. The skipping seems to get things going quicker than the treadmill so I'll hit that for a while as well and see how things go.

The squats went ok but there was a slight nagging pain in the back. I'll just have to live with it. Form wasn't great so I'll repeat.

The bench flew up and everything else went ok. I think last Tuesday when my beck went was a warning and I've got away with it....I think.

[AD69]

Hi Foxy, watch the back mate, don't want to scupper the good progress you've made!

Have you thought about doing a barbell complex for your cardio? Check out Helm's log for some links.

[AD69]

http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

[markg]

Cheers Kathy....the back is good but my team lost. I'll take that though!

Better get used to taking that mate...it's how the season is unfolding. Watch the Toffees go now we're back in form

Did I mention, we thrashed Blackburn recently, then they wupped your ass

[Foxybass]

Cheers AD69, I'll investigate that barbell complex. Would be good to spice stuff up a bit.

@ Markg - Getting cocky now aren't we? You may have a good point though; Man City next, then Chelsea, then the pikeys from up the road and then the mighty toffees.

Tuesday 29 September 2009

Soft tissue work
Supermans
10 mins on treadmill (incline walk)
Stretches
Squats: 20kg x 10, 40kg x 8, 50kg x 5, 60kg x 5/5, 50kg x 10.
Overhead Press: 10kg x 5, 30kg x 5, 40kg x 8/8/4.
Deadlift: 50kg x 5, 70kg x 5, 90kg x 5/5/5
Prones 3 sets @ 45 secs
Skipping ‘till knackered.
Stretches


Tonight was a bit all over the place. I’m still being careful with my back but I wanted to try a few things out. I’ve been watching Ripptoe’s videos on YouTube. Picked up some good stuff and tried to apply it but I struggled. Things felt sooooooooo different. I guess you get comfortable and set in the ways you do things. A few twinges from the back again but it’s no big deal.

I tried 3 x 8 with 1 minutes rest on the overhead press without much luck. My left shoulder pain is going but that could be due to lighter squats.

Tried applying a few tips from the Ripptoe videos on the deadlift; again without success. They felt so different and my back seemed to be asking to get injured.

I really do need to get the Starting Strength book and more importantly make the time to read it……no shit Sherlock... I haven’t bought it yet though because I just don’t get time to read. I’ve had The Modern History of Britain book for 4 years now and I’ve read about 4 pages in the last year.. I must make the effort…..maybe I could read Starting Strength between working sets during my workout…better than nothing I guess.

Just ordered my 40th birthday present; a power cage and some more weights.

[markg]

Good news about the power cage order mate. I found the powercage song on youtube too, if you get a minute: -
http://www.youtube.com/watch?v=WAxLR2_wSsc

Cocky? Moi?

[guru]

ust ordered my 40th birthday present; a power cage and some more weights.

Great. Nice thing to present to yourself.

[Foxybass]

Great tune Mark. Had a good old chuckle listening to The Powercage song. Oh how I'm looking forward to dismantling my wooden squat rack and not having to use pebble bags for deadlifts. The order is being delivered sometime next week pending the wife sorting out her hectic "on the dole" lifestyle.

Friday 2 October 2009

Soft tissue work, Incline walk on treadmill for 10 mins to really get warmed up, Stretches
Squats @ 61.8kg: 5/5/5/5/2
Bench @ 61.8kg: 8/8/8
Inverted Rows: 10/10/8
Prones: 3 x 45 secs
Barbell Complex @ 20kg x 3sets

Found a couple of reet bastardy trigger points on the front of my hips. Never really searched there before with a tennis ball but Jesus they hurt. My legs felt so different after.

I know it's a light weight but the squats felt so much better. I filmed the 4th set and things look ok. I'm just about going deep enough but there is a slight rounding at the bottom every now and then. Don't know what happened in the last set...form just went awol but I was very happy with how things felt. Again, a few twinges from the back.

The rest of the session was a joy and the barbell complex was a tad easy...(at the time). I'll go up to 25kg next time and throw in some chins at the end to really b#ll#x me up. I'm writing this a few hours after the workout and I ache all over...guess it's the barbell complex...god I'm shagged. I think I'll be enjoying some DOMS in the morning. Thanks AD69, I think I've got some mileage to come with these routines. They are much more fun than jogging but I'll still hit the treadmill at least once a week. I'm also finding the jump-rope work good fun..hard as hell but it drains you all over.

[Foxybass]

Had a great run on the treadmill on Saturday morning. It felt quite easy and the time flew by. The downside to jogging is that it tightens my hamstrings. I can feel them tightening as I run and it takes a while to stretch them out after.

I'm down to 13 and a half stone which is where I wanted to be for my 40th. I feel great at this weight and flexibilty/mobility is really improving. Also had the best night sleep in years last night. A full 7 hours undisturbed....I didn't even need to wake up for a piss.

Sunday 4 October 2009

Soft tissue, incline walk, stretches.
Squats: Loads and loads of warm up sets. @ 55kg: 5/5/4
Overhead Press @ 49.3kg: 5/5/4
Deadlift: Loads and loads of warm up sets. @90kg: 5/5/5
Prones: 3 sets @ 50 secs
Barbell Complex @ 25kg: Deadlift, Rows, Squats, ohp all @ 6 reps, press ups @ 10 reps x 3 sets

Form much better on the squats and deadlift. Ohp was ok but the final rep was going nowhere. Barbell complex was great and I'm pretty shattered. I failed to do the final 2 reps on the ohp bit.

The best news of all is that I've started to read Starting Strength.

[guru]

I'm down to 13 and a half stone which is where I wanted to be for my 40th.

Congratulations. Must be feeling quite light & agile.

[markg]

The best news of all is that I've started to read Starting Strength.

By George, I think he's got it! That's the way mate. You'll be an expert in no time.