Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;415343]Hi Steve! I love to see that you're a night owl, too. Couple thoughts...
-I love my Door Gym for working on deadhangs. I think I saw that you know about grease the groove. It really works--in the 6 weeks after buying my Door Gym I went from 2 deadhang pullups to 9.
-When you get your copy of Starting Strength, you'll be happy to find that a correct squat is "ligament neutral." Rippetoe himself has no left ACL, and tells stories about people squatting shortly before and shortly after total knee replacements. And there's many stories of people who rehabbed long-ago knee injuries that they thought to be chronic, simply by squatting correctly past parallel. The mile should be much tougher on your knee than the squat.

So let me be the first to say, great goals! Now go out there and kick some a$$!

P.S. Doesn't insanity involve expecting [I]different[/I] results when doing the same thing?[/quote]

Hey Chris,

Thanks for the great thoughts. I've considered buying a PU bar, but I don't know how well our door frames will handle it - - new house and all, we're also kinda afraid of marking things up.

I've gotten my SS book - - I can really feel the difference in my bum knee when my squatting form is correct.

Thanks about the goals. Kick some butt..........get my butt kicked; it all pays the same. I'm all over it!

As for the insanity thing, I'm just quoting an unknown source. I get the impression of "permanently stuck in a rut" from it.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Bob Guere;415486]Posts before mine might say this already, so I apologize if I'm repeating this. Working on cardio is fine as well as intervals, but I promise you this; If you continue the WODs from the main site, which include plenty of metcon, you will up your cardio capacity faster than you thought possible. I've been doing this 9 months now, and I still get winded, but I've run a 5k maybe 6 times all year and have knocked the time down over 2 minutes. Before I quite TKD, my sparring capacity was HUGE! All from just the main site WODs. So, be patient, don't doubt coach's madness... there is a method. You will increase your capacity faster than you will on the climber and elliptical. I promise you![/quote]

No apologies necessary Bob! I've read some other comments also regarding metcon vs. cardio. Maybe I'm just relying on how well I used to do with interval and high-intensity continuous cardio and comparing that with being so winded thru CF. My lack of lung capacity I just attribute to being de-conditioned. Maybe I do just need to be more patient. Thing is, even with the WODs scaled way back, sometimes just the gross movements (e.g., Clean and Jerk, Thrusters, etc) with very little weight are anaerobic exercise for me at this stage of the game. That's the reasoning behind my adding in cardio to raise my base conditioning level.

Sorry I was so long winded getting that out!

Re: The Bassman's Log (Steve Lampl)
 

OK - - update to my WO today. [I][B]Legs are rubber, period![/B][/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;415900]OK - - update to my WO today. [I][B]Legs are rubber, period![/B][/I][/QUOTE]

Good stuff. Get some rest and some food.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;415803]I've considered buying a PU bar, but I don't know how well our door frames will handle it - - new house and all, we're also kinda afraid of marking things up.
[/QUOTE]

Stephen, find some way of putting one outside. You will love it when you finally have a bar of your own!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;416176]Stephen, find some way of putting one outside. You will love it when you finally have a bar of your own![/quote]

Hey Nancy!

I've sure been thinking about it. Just don't know if I want to brave the snow every hour or so in the middle of winter - - had as much as two feet on the ground for about a week last winter. We've got the perfect place for an outdoor bar, but it would mean slogging through the white stuff to get to it!

[U][B]10/04/08[/B][/U]:

[I][B]Light day!
4 mile (approx.) "power walk" Time: 58:13
[/B]Hoofed it hard - mostly uphill. Ran about 1/4 mile for the first time on asphalt/dirt in over a year and a half. Bad knee feels great!

[B]GTG Push-ups
30 reps X AMRAP [/B](mid afternoon through the rest of the day).
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;416305]
[U][B]10/04/08[/B][/U]:

[I][B]Light day!
4 mile (approx.) "power walk" Time: 58:13
[/B]Hoofed it hard - mostly uphill. Ran about 1/4 mile for the first time on asphalt/dirt in over a year and a half. Bad knee feels great!

[B]GTG Push-ups
30 reps X AMRAP [/B](mid afternoon through the rest of the day).
[/I][/quote]

Steve, that's awesome! Glad to see you're getting it back! Delita

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;416305]Hey Nancy!

I've sure been thinking about it. Just don't know if I want to brave the snow every hour or so in the middle of winter - - had as much as two feet on the ground for about a week last winter. We've got the perfect place for an outdoor bar, but it would mean slogging through the white stuff to get to it!

[/QUOTE]

Yuck. Frostbite, fingers sticking to bar, slippery ground... I'm glad I'm in Texas!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]10/05/08[/B][/U]: [I][B]Rest Day [/B](Daughter visiting from up north).

[B]Note: [/B]My GTG push-ups were a bust! Only got two rounds of push-ups yesterday afternoon. Got kidnapped by the girls to go shopping. That'll teach me to post before I do anything!

Did the restaurant thing and ate all the wrong stuff too. Lucky today was a rest day. Took all day to return to normal - - still feel stuffed.

[B]CF tomorrow! Gotta pay if I play![/B]
[/I]

Re: The Bassman's Log (Steve Lampl)
 

:) Definitely know that stuffed feeling - you'll reset soon.

Also, I JUST realized you're holding a dumbbell in your avatar. Haaaaa... :icon_spee

Re: The Bassman's Log (Steve Lampl)
 

Ah...snow. I forgot how far north you are. :(

Re: The Bassman's Log (Steve Lampl)
 

[quote=Erin Davidson;417109]:) Definitely know that stuffed feeling - you'll reset soon.

Also, I JUST realized you're holding a dumbbell in your avatar. Haaaaa... :icon_spee[/quote]

Erin,

It's amazing just how much I [I][B]cannot[/B][/I] eat anymore! Two previously "normal" meals for me Saturday made me feel like I'd eaten the Goodyear blimp - - minus the helium!

As for the avatar - - yeah, I'm a nut! My wife Chery took the picture; just about fell over laughing when I held the dumbbell up like a microphone!:D

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;417341]Ah...snow. I forgot how far north you are. :([/quote]

We're actually just about 1 1/2 hours east of Modesto on the west side of the Sierras at about 4600 feet. Tho I'm a pretty hardy sole and [U][B]LOVE[/B][/U] the snow, I'm not sure about braving it for a cold pull-up bar. Besides, I'm one of those sort (with the black cloud which tends to follow me) who'd probably get too close to the bar once I was able to do a few pull-ups and my lips would stick to it.........

Re: The Bassman's Log (Steve Lampl)
 

[U][B]10/06/08[/B][/U]:

[I][B]Warm-up: [/B]Cycling. 10:00 moderate intensity, 2.3 miles @ L3.[/I]
[I][B]CFWU[/B] X 3. No pull-ups.
Sub Push-up Program for WU push-ups:
15, 15, 10, 10, Max (15 min). Did 21!

[B]WOD:
Weighted Pull-ups; BW + highest weight possible.
1,1,1,1,1,1,1. Post BW + load.[/B]
Used BW only. 1 OH grip; other 6 under-hand (chin-up).
Got 1 DH chin. Other 6 floor assist (pushed off with toes). Could not get OH grip DHPU.
[B]
WOD #2 / Metcon: Five Rounds. Post times.[/B]
[B]135# DL 15
135# HPC 12
135# FS 9
135# PJ 6[/B]

Tried @ 95#. DL A-OK, but form sucked on HPCs, had to revert to 45# bar to get form anywhere near reasonable. Started over, used 45# bar for all (between puppies and buttercups).

45# DL X 15
45# HPC X 12
45# FS X 9
45# PJ X 6

Times: 2:52/2:28/2:49/3:15/2:48. Total = 22:12. (Included 1:30 rest between rounds). Felt strong today, but this was perhaps the toughest WOD I've yet done! :yikes:Totally winded at the end of each round and almost could not do last rep of FS and PJ on last round! Glad I didn't try and continue with 95# (or even try 65#)!!
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;417491][U][B]10/06/08[/B][/U]:

[I][B]Warm-up: [/B]Cycling. 10:00 moderate intensity, 2.3 miles @ L3.[/I]
[I][B]CFWU[/B] X 3. No pull-ups.
Sub Push-up Program for WU push-ups:
15, 15, 10, 10, Max (15 min). Did 21!

[B]WOD:
Weighted Pull-ups; BW + highest weight possible.
1,1,1,1,1,1,1. Post BW + load.[/B]
Used BW only. 1 OH grip; other 6 under-hand (chin-up).
Got 1 DH chin. Other 6 floor assist (pushed off with toes). Could not get OH grip DHPU.
[B]
WOD #2 / Metcon: Five Rounds. Post times.[/B]
[B]135# DL 15
135# HPC 12
135# FS 9
135# PJ 6[/B]

Tried @ 95#. DL A-OK, but form sucked on HPCs, had to revert to 45# bar to get form anywhere near reasonable. Started over, used 45# bar for all (between puppies and buttercups).

45# DL X 15
45# HPC X 12
45# FS X 9
45# PJ X 6

Times: 2:52/2:28/2:49/3:15/2:48. Total = 22:12. (Included 1:30 rest between rounds). Felt strong today, but this was perhaps the toughest WOD I've yet done! :yikes:Totally winded at the end of each round and almost could not do last rep of FS and PJ on last round! Glad I didn't try and continue with 95# (or even try 65#)!!
[/I][/QUOTE]
Great work!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;417499]Great work![/quote]

Thanks, Chris! Felt like I paid for that one - - and shouldda gotten some change back too!

Re: The Bassman's Log (Steve Lampl)
 

[I][B]Note: [/B][/I]Just for grins, checked my resting heart rate. It's dropped in a little over 3 weeks from 62 avg. to 49! All that sucking wind is obviously good for something!

Re: The Bassman's Log (Steve Lampl)
 

That's freaking amazing! And I like the line about the change back.

Re: The Bassman's Log (Steve Lampl)
 

[U][B]10/07/08[/B][/U]:

[I][B]Cardio WU:
Stationary Cycling. [/B]10:00 / L3 / 2.4 miles / HR @ 110
[B]Elliptical Trainer. [/B] 10:00 / L4 / HR to 132.

[B]WOD: Barbara. Five Rds, each for time. Rest 3 min between ea. Rd.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats.

[/B]Scaled down to "pack" level (Barbara "Lite").
10 Pull-ups (did jumping PUs)
20 Push-ups
30 Sit-ups
40 Squats.

[B]Time: [/B]5:02/4:49/5:25/6:54/6:00. Total time (without 3 min rests)= 28:10.

Heart rate was consistently at 156 during WO phases. Had to stop at times to catch breath. Knees down for push-ups on last two rounds.

[/I]Each time I think I've gotten my proverbial butt kicked by a WO, another one comes along with kicks it more!! At least I can't complain about getting lulled into complacency! [I]

[B]Biceps/Triceps WO.
[/B]10# DBs X 50 X 3 for Bicep curls
20# Db (one) X 50 X 3 for tricep extensions


[/I]

Re: The Bassman's Log (Steve Lampl)
 

Killer Barbara. You're doing so well man. How's the knee feeling lately?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;418424]Killer Barbara. You're doing so well man. How's the knee feeling lately?[/quote]

Thanks, Chuck! Knee feels pretty good, especially on squats done with proper form. Almost no ill sensation whatsoever. Versa climber and stair master help it to track better too. I go for the first of my new PT sessions tomorrow, so well see how the physiology goes.... (did I say that right?).

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;418419][U][B]10/07/08[/B][/U]:

[I][B]Cardio WU:
Stationary Cycling. [/B]10:00 / L3 / 2.4 miles / HR @ 110
[B]Elliptical Trainer. [/B] 10:00 / L4 / HR to 132.

[B]WOD: Barbara. Five Rds, each for time. Rest 3 min between ea. Rd.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats.

[/B]Scaled down to "pack" level (Barbara "Lite").
10 Pull-ups (did jumping PUs)
20 Push-ups
30 Sit-ups
40 Squats.

[B]Time: [/B]5:02/4:49/5:25/6:54/6:00. Total time (without 3 min rests)= 28:10.

Heart rate was consistently at 156 during WO phases. Had to stop at times to catch breath. Knees down for push-ups on last two rounds.

[/I]Each time I think I've gotten my proverbial butt kicked by a WO, another one comes along with kicks it more!! At least I can't complain about getting lulled into complacency! [I]

[B]Biceps/Triceps WO.
[/B]10# DBs X 50 X 3 for Bicep curls
20# Db (one) X 50 X 3 for tricep extensions
[/I][/quote]

[I][B]NOTE: [/B][/I]Felt guilty for not doing the GTG push-ups the other day. Did 6 Rds. of 20 while watching TV.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;418534][I][B]NOTE: [/B][/I]Felt guilty for not doing the GTG push-ups the other day. Did 6 Rds. of 20 while watching TV.[/QUOTE]

I like seeing you get after it. 6 rds. of 20 is strong. Was your honey watching with you?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;418539]I like seeing you get after it. 6 rds. of 20 is strong. Was your honey watching with you?[/quote]

Thanks. And yup, she was. Actually, it was a good PBS show on the history of Krakatoa.

Re: The Bassman's Log (Steve Lampl)
 

GTG for push-ups...smart man. I should try that. I'm progressing with my pull-ups, but have made absolutely no improvement in my push-ups. Thanks for the great idea!!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;418917]GTG for push-ups...smart man. I should try that. I'm progressing with my pull-ups, but have made absolutely no improvement in my push-ups. Thanks for the great idea!![/quote]

Nancy,

You're too kind, but I can't take credit for coming up with the push-up GTG. Saw it somewhere early on and said to myself; "Self, you need to be doing that!" My push-ups are coming [I]S L O W L Y[/I], but unfortunately, it's always been harder for me than pull-ups. I'll hit a point with the pull-ups and then take off (at least, I did when I was younger), but the push-ups have always sucked!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]10/08/08[/B][/U][B]:

[I]REST DAY!

Physical Therapy, Session 1 for Right Knee.
[/I][/B]
Well.......I learned today that I don't really have a muscle imbalance between my VMO and vastus lateralis (inside and outside quad muscles), but rather a markedly weaker right hip flexor / adductor - - it's probably only half as strong as my left hip. This is causing the knee cap to track to the outside of its lateral range and the VMO "tilts" the knee cap as it contracts and the knee straightens. Sooooooo, we'll see what a month of PT will do for starters.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;419162][U][B]10/08/08[/B][/U][B]:

[I]REST DAY!

Physical Therapy, Session 1 for Right Knee.
[/I][/B]
Well.......I learned today that I don't really have a muscle imbalance between my VMO and vastus lateralis (inside and outside quad muscles), but rather a markedly weaker right hip flexor / adductor - - it's probably only half as strong as my left hip. This is causing the knee cap to track to the outside of its lateral range and the VMO "tilts" the knee cap as it contracts and the knee straightens. Sooooooo, we'll see what a month of PT will do for starters.[/QUOTE]
Good luck with the PT. I did homemade PT with an Egoscue book a while back and was amazed how quickly it helped. Good PT is awesome.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;419401]Good luck with the PT. I did homemade PT with an Egoscue book a while back and was amazed how quickly it helped. Good PT is awesome.[/quote]

Thank you, Chris! I don't know how well I'd fair if I tried PT like you did - - I tend to overdue and am not very disciplined with things.

Knee is rather angry today, so I took it rather easy.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;419162][U][B]10/08/08[/B][/U][B]:

[I]REST DAY!

Physical Therapy, Session 1 for Right Knee.
[/I][/B]
Well.......I learned today that I don't really have a muscle imbalance between my VMO and vastus lateralis (inside and outside quad muscles), but rather a markedly weaker right hip flexor / adductor - - it's probably only half as strong as my left hip. This is causing the knee cap to track to the outside of its lateral range and the VMO "tilts" the knee cap as it contracts and the knee straightens. Sooooooo, we'll see what a month of PT will do for starters.[/QUOTE]

Glad to see you're in PT! It's working for me!! :)

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;419919]Glad to see you're in PT! It's working for me!! :)[/quote]

Thanks, Carla. I have great hope that it'll take care of the problem. The therapist who worked with me really knows her stuff.

Re: The Bassman's Log (Steve Lampl)
 

[B][U]10/09/08[/U]:

[/B][I]Short day today - - knee rather angry from PT yesterday and had to go to an appointment.
[/I][B]
[I]WARM-UP:
Stationary Cycling: [/I][/B][I]10:00 L5 / 2.4 miles / HR to 116.
[B]Versa Climber: [/B]20:00 / 78 steps per min / 10" - 12" steps / HR 140
This really works one's grip - - hard to hold onto the hand grips after about 15 minutes.

[B]WOD: Basic Strength Conditioning - upper body, using dumbbells.

Db Chest Press (BP).
[/B]25# X 10 X 2 (warm-up)
30# X 5
35# X 5
40# X 5
45# X 5
50# X 5
55# X 5
60# X 4 (Failed on 5th rep) - [B][COLOR=Blue]tied previous PR [/COLOR][/B][COLOR=Blue][COLOR=Black](from about 20 years ago!)

[B]Db Rows (one arm) - Rt, then Lt.
[/B]25# X 10 X 2
40# X 5 X 2
50# X 5 X 2
60# X 5 X 2
70# X 5 X 2
Felt really good and strong thru this set!

[B]Db Rotator Cuff / Shoulder exercise (Rt, then Lt.)
[/B]12.5# X 5 X 3 (alternating each arm) - total 6 sets (3 ea arm). Deceptively simple exercise - - in fact, was very difficult to both keep careful form (and not swing weight) and use more than that light a weight. Tried once with only 20# - - too much!
[/COLOR][/COLOR][/I]

Re: The Bassman's Log (Steve Lampl)
 

A few weeks in and you're catching up with a 20 year younger you...DAMN!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;419946]A few weeks in and you're catching up with a 20 year younger you...DAMN![/quote]

Thanks, Chuck. But I'm doing things the [U][B]right[/B][/U] way now.......really watching form, not "horsing" weights (not that I did that before), but I also [I][B]never[/B][/I] pushed myself before. I was always afraid of getting hurt. Now I know I won't, and I can count on the guidance I'm getting from you and others too! Your encouragement ain't hurting either!!

Re: The Bassman's Log (Steve Lampl)
 

I feel you on the injury fears. Six weeks into SS, and I still catch myself wondering from time to time if squatting will make my knees explode or deadlifts make me a paraplegic. <shrug> Heard these things all my life, and it takes time for them to go away completely.

Re: The Bassman's Log (Steve Lampl)
 

[B][U]FRIDAY, 10/10/08[/U]:[/B]

[B][I]WARM-UP:
[/I][/B][I]Stationary Cycling[/I][I] - 10:00[B]. [/B]L5 / 2.4 miles HR 104.

[B]WOD WU: DLs
[/B]10 reps with 45# bar
5 reps X 135# - felt good
5 reps X 225# - also felt good, but definitely no stamina for sets of 15!

[B]WOD: "Mr. Joshua" - 5 rounds for time.
400m Run
30 GH Sit-ups
250# DL X 15 reps

Modified Pack/Puppy Scaling: [/B][/I][I]3 rounds for time: [B]26:15.[/B][/I]
[I]1.25 mile stationary cycling L5 / 110 RPM
30 GH sit-ups (no GH bench, so used flat weight bench, hooked feet under BB, back extension below horizontal).
135# DL X 15 reps. [U]Almost[/U] failed on last two reps - third set, but kept good form.

[B]Addt'l Strength Work[/B][/I]:
[I]Push Press.
WU = 45# X 10 reps.
[B]WO:[/B]
65# X 5
85# X 5
95# X 5
105# X 3
105# X 3 (Couldn't get past the third rep / lock out on the 4th either time!)
95# X 3 (spent - - couldn't do a 4th rep here either).
[/I][B]Note:[/B][I] Today, [B]my WO sucked![/B][/I] Felt weak, had the problem (again!) of catching my breath - - pulse averaging 144 - 150. No endurance in the legs.

Perhaps it's time to re-evaluate how I'm approaching my WOs!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;420828][B][U]FRIDAY, 10/10/08[/U]:[/B]

[B][I]WARM-UP:
[/I][/B][I]Stationary Cycling[/I][I] - 10:00[B]. [/B]L5 / 2.4 miles HR 104.

[B]WOD WU: DLs
[/B]10 reps with 45# bar
5 reps X 135# - felt good
5 reps X 225# - also felt good, but definitely no stamina for sets of 15!

[B]WOD: "Mr. Joshua" - 5 rounds for time.
400m Run
30 GH Sit-ups
250# DL X 15 reps

Modified Pack/Puppy Scaling: [/B][/I][I]3 rounds for time: [B]26:15.[/B][/I]
[I]1.25 mile stationary cycling L5 / 110 RPM
30 GH sit-ups (no GH bench, so used flat weight bench, hooked feet under BB, back extension below horizontal).
135# DL X 15 reps. [U]Almost[/U] failed on last two reps - third set, but kept good form.

[B]Addt'l Strength Work[/B][/I]:
[I]Push Press.
WU = 45# X 10 reps.
[B]WO:[/B]
65# X 5
85# X 5
95# X 5
105# X 3
105# X 3 (Couldn't get past the third rep / lock out on the 4th either time!)
95# X 3 (spent - - couldn't do a 4th rep here either).
[/I][B]Note:[/B][I] Today, [B]my WO sucked![/B][/I] Felt weak, had the problem (again!) of catching my breath - - pulse averaging 144 - 150. No endurance in the legs.

Perhaps it's time to re-evaluate how I'm approaching my WOs![/QUOTE]

Time to re-evaluate in what regard? I would say on virtually any weight lifting complex centered WOD I feel weak, out of breath, and like my lungs are going to cough blood. That's part of the game.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;420905]Time to re-evaluate in what regard? I would say on virtually any weight lifting complex centered WOD I feel weak, out of breath, and like my lungs are going to cough blood. That's part of the game.[/quote]

Sending you a PM, Chuck. Thanks!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;420907]Sending you a PM, Chuck. Thanks![/QUOTE]

PM sent, it's kinda long.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;420926]PM sent, it's kinda long.[/quote]

Back atcha, Chuck. Thanks!