Re: The Bassman's Log (Steve Lampl)
 

Hi Steve,
Hope you are feeling better.

I saw that you had posted something in the Dead Hang Pull Up Society about having really tight shoulders. What are you doing to work on them? Aside from a few basic stretches (across the body, behind the back),I wasnt sure if there are any new dynamic stretches, anythnig else that's not as obvious.

I could use all of the tips I can get. Mine deltoids are like bricks right now ad it hurts to practice my kipping swings. :o


Thanks!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Danny McCabe;485611]Hey Steve,

Hope you're feeling better and back at the gym. I empathize as it seems I was sick off and on most of the first 3 weeks of December. Good Health to you![/quote]

Danny,

Thank you for your concern! The cold is still hanging on with a vengeance, but I felt better today, so did a short WO. Slowly getting back into it.....

Re: The Bassman's Log (Steve Lampl)
 

[quote=Alycia Alves;485699]Hi Steve,
Hope you are feeling better.

I saw that you had posted something in the Dead Hang Pull Up Society about having really tight shoulders. What are you doing to work on them? Aside from a few basic stretches (across the body, behind the back),I wasnt sure if there are any new dynamic stretches, anythnig else that's not as obvious.

I could use all of the tips I can get. Mine deltoids are like bricks right now ad it hurts to practice my kipping swings. :o


Thanks![/quote]

Hi Alicia,

I'm probably not the best person to ask. I was told one of the best things I could do was "shoulder pass throughs" using a piece of PVC pipe. Another good one is the shoulder / trunk rotation, again using a PVC pipe. I also do arm circles. Are you doing your kipping practice swings without support (simply hanging)? If so, perhaps you could stand on a BJ or aerobic step and do shoulder swings supporting most of your body weight with your legs.

Last but not least, if you are fairly strong, you can substitute a light weight bar (1" barbell bar - - 15# or 25#), or if you feel confident, a 30# oly bar and hold it overhead at approx. shoulder width with palms facing forward (OH grip). Gently allow the weight of the bar to move your arms/shoulders rearward a few inches until you feel a stretch. You don't want to lower the bar to your back, just stretch your shoulders.

I've looked for some info on shoulder stretches, but all I've been able to find thus far is fairly elementary and what you probably already know. I'll see what I can dig up in the mean time and post back.

Take care and good luck!

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Sunday, January 4, 2009[/U]:[/B]

[I]Still really sick . . . sat around and vegged out.

[/I][U][B]Monday, January 5, 2009[/B][/U][B]:

[/B][I]Still feeling like doo-doo, but couldn't stand it any longer and went to the globo. Did a light, "sucky" work-out.

[B]Warm-up:
Stationary Cycling - [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR @ 102
[B]Jump rope - singles: [/B]50. (Tried for some DUs, but it wasn't happening).

[B]WOD:
Hang Power-Cleans; 1,1,1,1,1,1,1. Post Loads.

[/B]WU with [B]45# bar X 10. Then 45# bar X 5.
95# X F. 5 attempts total; all Failed.
Dropped to 65#, did 5 X 7 (35 total reps) for form. [/B]Hit and miss - - Lifts with poor form were repeated (approx. 50% of them......BLEH!!).

Analysis: Slow legs (not quick enough thrust upwards on initial lift), slow arms (not bringing them up fast enough), and not dipping down enough (or quickly enough) to receive the bar. Tons of work necessary here....

[B]New Years Challenge:

Buy-in for 1/05/2009: 30 burp-ups.

Also did 5 DHPUs X 2 and 5 kipping PUs X 4. [/B]Tried UH grip once on the kipping and noted much more stability in my hip movement and that my chin/torso was much closer to the bar.

[B]Nutrtion still a bit off - - just trying to get over this cold........[/B]
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Wow! You did the Death by Thruster?? You earn the utmost respect in my book if you did it. That was a horrible WOD, huh? Just WAIT until tomorrow. Posterior chain will be fried! Great job Steve!!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Tuesday, January 6, 2008[/B][/U][B]:

[I]Warm-up:
Stationary Cycling: [/I][/B][I]10:00 / L3 / 100 RPM / 2.6 miles / HR 96

[B]Modified CFWU X 2
[/B]Shoulder pass throughs, trunk rotations, shoulder/trunk rotations w/PVC, lat pull downs (75# X 10), push ups. Added 5 burpees and 5 kipping pull-ups to second set.

[B]New Year's Challenge - - Day 6
Burpups X 2 = 12. Time= 1:42.
[/B]
[B]WOD:

[/B][/I][I][B]Pull-ups, density style. Set ends when you drop off the bar[/B][/I].
[I](One minute rest between sets. Rested about 3 minutes between close grip and wide grip rounds).[/I]
[I]Kipping parallel (close) grip: OH= 6, 5, 3, 4, 3 / UH= 6, 3, 3, 4, 3
Kipping wide grip: OH = F, F, 2*, 2, 3 / UH = 2, 3, 2, 4, 3
[B]Total = 61
[/B](* = shoulders and lats fried - - had to use a step to raise my starting height).
[/I]
[I][B]"Death by Thrusters"[/B][/I]
[I]With a continuously running clock do 1 thruster the first min, 2 the second min, etc for as long as possible.[/I]
[I][B]8 rounds + 4 thrusters @ [COLOR=Red]75#[/COLOR] [COLOR=Red](PR) [/COLOR]= 39 thrusters[/B][/I].

[I][U]This was one of the most difficult WOs I've ever done.[/U] Kipping degraded toward end of each set - - believe I'm not opening my hips forcefully enough to carry the kip. On thrusters, my wind endurance seemed to hold out, but my shoulders just quit - - couldn't get the weight extended out over my head. BLEH!! On the good side - - I know what I have to work on; and I feel I really accomplished something today![/I]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;486615]Wow! You did the Death by Thruster?? You earn the utmost respect in my book if you did it. That was a horrible WOD, huh? Just WAIT until tomorrow. Posterior chain will be fried! Great job Steve!![/quote]

Yup, shore did. See....you and Keith don't even have to be in the same gym to pass on great training tips!! And you are sure right about how hard this one was. Feel great.........now that I'm done :D.

Re: The Bassman's Log (Steve Lampl)
 

Wow...some great work you've been doing lately! :highfive: Thursters, pull-ups, cleans...etc...! And sick on top of it! Excellent work!

Re: The Bassman's Log (Steve Lampl)
 

Gee Helen,

Thank you :thanx:!! Too bad they don't have an icon for blushing!!

Have a great day!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;486616]
[I][B]"Death by Thrusters"[/B][/I]
[I]With a continuously running clock do 1 thruster the first min, 2 the second min, etc for as long as possible.[/I]
[I][B]8 rounds + 4 thrusters @ [COLOR=Red]75#[/COLOR] [COLOR=Red](PR) [/COLOR]= 39 thrusters[/B][/I].

[I][U]This was one of the most difficult WOs I've ever done.[/U] Kipping degraded toward end of each set - - believe I'm not opening my hips forcefully enough to carry the kip. On thrusters, my wind endurance seemed to hold out, but my shoulders just quit - - couldn't get the weight extended out over my head. BLEH!! On the good side - - I know what I have to work on; and I feel I really accomplished something today![/I][/QUOTE]

Wow. That is a scary WOD. Good work!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Wednesday, January 7, 2009[/B][/U][B]:

[I]REST DAY.

[/I][/B][I]Hadn't intended it that way, but a job conference with a prospective employer and other necessary errands shot down my schedule today.


[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;487544][U][B]Wednesday, January 7, 2009[/B][/U][B]:

[I]REST DAY.

[/I][/B][I]Hadn't intended it that way, but a job conference with a prospective employer and other necessary errands shot down my schedule today.


[/I][/QUOTE]

Good luck with the job hunting....I know what you're saving for ;)

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;487558]Good luck with the job hunting....I know what you're saving for ;)[/quote]

Thanks, Nancy!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;487544]Hadn't intended it that way, but a job conference with a prospective employer and other necessary errands shot down my schedule today.[/QUOTE]

Work is totally over-rated! Don't do it!

I think i know what your saving for too! Hopefully its only part-time so it won't interfere with your WODs...ever think about being a personal trainer?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Helen Lawson;487929]Work is totally over-rated! Don't do it![/quote]

I hear you, but my ADHD side [I][B]needs[/B][/I] to be doing something constructive. The economy says I need to bring in more than what my retirement check provides.

[quote=Helen Lawson;487929]I think i know what your saving for too! Hopefully its only part-time so it won't interfere with your WODs...ever think about being a personal trainer?[/quote]

I sure have thought about training. I was certified [I][B]y e a r s [/B][/I]ago through the Cooper Institute (Dallas Aerobics) when my LE Department was working with an organized fitness program. I was what we called an "Area Fitness Coordinator" where I basically helped oversee our annual testing protocols and helped our employees with "fitness prescriptions." The program was sun-setted due to employee injuries. I may train again after I attend a Level I Cert.

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Thursday, January 8, 2009[/B][/U][B]:

[I]Warm-up:
2500m Row - moderate. [/I][/B][I]Pace of 2:12 - 2:15 per 500m avg. 30 SPM avg.
Sprint last 100m @ 1:44 / 500m. [B]Total time=11:35.

CFWU X 3. [/B]Added shoulder dislocates, pass-throughs, trunk rotations, and increased reps for GHD sit-ups and back extensions to 15.

[B]WOD: Main Page....
10 Rounds for Time
3 weighted pull-ups @ 45#, drop dumbbell, the perform...
5 strict pull-ups....then perform
7 kipping pull-ups
Dropping from the bar at any time ends the round.

What I did: "The MacGuiver WOD" (Held together with bubble gum and duct tape) [/B]Scaled to 15# for weighted pull-ups. 1). Round 1 completed 3 weighted, 5 strict, 7 kipping pull-ups.
2). Rounds 2 - 4 completed in broken sets (dropped off bar), 2 weighted, 2 or 3 strict, the rest kipping in sets of 4 or 5.
3). Rounds 5 on, had to dump the weight. Kipped all pull-ups.
4). Rounds 9 and 10 degraded to sets of 2 - 4 kipped pull-ups.
[/I][I][B]Total = 150 pull-ups. Not timed, but took approximately 1:07.[/B][/I]
[I]Used whatever means possible to obtain 15 reps for each round. Rested 2 - 4 minutes between rounds.[/I]

[I][B]Thruster Practice:
45# X 10 (warm-up)
65# X 10
[COLOR=Red]85# X 8 (PR) [/COLOR][/B][COLOR=Red][COLOR=Black](only 8 reps 'cause I ran outta shoulders ......)[/COLOR][/COLOR][B]
85# X 8 (9 F)

New Year's Challenge: Burp-ups - Day 8 X 2 = 16

[/B]Shoulders and lats do not like me today......
[/I]

Re: The Bassman's Log (Steve Lampl)
 

You are the man for continuing to do more after 150 Pull-Ups...Damn you've come a long way fast!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;488428]I hear you, but my ADHD side [I][B]needs[/B][/I] to be doing something constructive. The economy says I need to bring in more than what my retirement check provides.



I sure have thought about training. I was certified [I][B]y e a r s [/B][/I]ago through the Cooper Institute (Dallas Aerobics) when my LE Department was working with an organized fitness program. I was what we called an "Area Fitness Coordinator" where I basically helped oversee our annual testing protocols and helped our employees with "fitness prescriptions." The program was sun-setted due to employee injuries. I may train again after I attend a Level I Cert.[/QUOTE]


That sounds like a fun job "area fitness coordinator" If you are out in SD e will probably meet up since I am only 5 blocks from CSFD and lurk around the certs every chance I get!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;488537]You are the man for continuing to do more after 150 Pull-Ups...Damn you've come a long way fast![/quote]

Thanks, Chuck. What a great complement! Gotta work doubly-hard......wanna go to an L-1 Cert soon!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;488657]That sounds like a fun job "area fitness coordinator" If you are out in SD e will probably meet up since I am only 5 blocks from CSFD and lurk around the certs every chance I get![/quote]

The job/assignment was really cool.....but my Department ended up doing away with the program. We ended up with too many "job-incurred" injuries. It's too bad also, because we had many more fit (or at least, fitter) officers.

Looking forward to the cert.....

Re: The Bassman's Log (Steve Lampl)
 

Great job on the pullups. You are a driven man to have made it through that workout without quitting. How are your arms feeling today?

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;488678]Thanks, Chuck. What a great complement! Gotta work doubly-hard......wanna go to an L-1 Cert soon![/QUOTE]

Start working on Air Squat endurance....

Re: The Bassman's Log (Steve Lampl)
 

[quote=Justin McGinley;489237]Great job on the pullups. You are a driven man to have made it through that workout without quitting. How are your arms feeling today?[/quote]

Thanks, Man! Had to do it. Arms are strangely not sore; shoulders and upper lats, just slightly so. I stretched the living daylights out of everything before and after the WO.....but still am surprised I can even move....

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;489248]Start working on Air Squat endurance....[/quote]

Great suggestion, Chuck. Thanks! Gonna try and work up thruster endurance also. Want to hit consistent sets of 10 @ 135# if I can before the end of Feb....

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Charles Bennington;489248]Start working on Air Squat endurance....[/QUOTE]

:rofl:

Umm...yeah...work on that if you don't want to walk around like a cripple the following week!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Vanessa Sisson;489312]:rofl:

Umm...yeah...work on that if you don't want to walk around like a cripple the following week![/quote]

Hey Vanessa,

Boy do I hear you ..... I hope I'm a squatting fool by the time I go! :rofl:

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Friday, January 9, 2009[/B][/U][B]:

[I]Warm-up: Stationary Cycling[/I][/B][I] 10:00 / L3 / 100 RPM / 2.6 mi / HR 102

[B]WOD:
Front Squat 5, 5, 5, 5, 5. Post Loads.
WU = 25 X air squats
65#
85#
95#
115#
[COLOR=Black]125# (Sort of a PR - - [/COLOR][/B][COLOR=Red][COLOR=Black]Had not really ever done these before except for form with 65#). This felt good and solid; thought I had 135 on the bar and probably should have tried another set to stress the posterior chain a bit more.

[B]New Year's Challenge day 9 X 2 = 18 Burpups
[/B]Timed = 1:43.

[B]Pull-ups [/B](wanted to see if I could still do them after yesterday! :rofl:)
[B]4 good, solid "L" pull-ups (UH grip)
4 kipping pull-ups (OH)
6 kipping pull-ups (UH)

[/B]Only had time for a short WO today....
[/COLOR][/COLOR][/I]

Re: The Bassman's Log (Steve Lampl)
 

Impressive work, Steve, especially all those pullups and the death by thrusters. (That sounds miserable.) Cool that your thinking of getting back into training folks. Doing it with CF as a methodology will be super rewarding. Maybe it's my CF elitism, but I have this image of guys looking like that old avatar of your jumping around and find it comical. [SIZE="1"][COLOR="Silver"](I hope I'm not alone in this. :o)[/COLOR][/SIZE]

[QUOTE=Alycia Alves;485699]Hi Steve,
Hope you are feeling better.

I saw that you had posted something in the Dead Hang Pull Up Society about having really tight shoulders. What are you doing to work on them? Aside from a few basic stretches (across the body, behind the back),I wasnt sure if there are any new dynamic stretches, anythnig else that's not as obvious.

I could use all of the tips I can get. Mine deltoids are like bricks right now ad it hurts to practice my kipping swings. :o


Thanks![/QUOTE]

[QUOTE=Stephen R. Lampl;485893]Hi Alicia,

I'm probably not the best person to ask. I was told one of the best things I could do was "shoulder pass throughs" using a piece of PVC pipe. Another good one is the shoulder / trunk rotation, again using a PVC pipe. I also do arm circles. Are you doing your kipping practice swings without support (simply hanging)? If so, perhaps you could stand on a BJ or aerobic step and do shoulder swings supporting most of your body weight with your legs.

Last but not least, if you are fairly strong, you can substitute a light weight bar (1" barbell bar - - 15# or 25#), or if you feel confident, a 30# oly bar and hold it overhead at approx. shoulder width with palms facing forward (OH grip). Gently allow the weight of the bar to move your arms/shoulders rearward a few inches until you feel a stretch. You don't want to lower the bar to your back, just stretch your shoulders.

I've looked for some info on shoulder stretches, but all I've been able to find thus far is fairly elementary and what you probably already know. I'll see what I can dig up in the mean time and post back.

Take care and good luck![/QUOTE]

That's a good list, Steve. I've also found Adrian Bozman's OHS drill to be excellent for improving shoulder flexibility and stability (especially in conjunction with the kipping). As an added bonus, it will give you practice squatting for the cert. :p The drill is pretty simple. Do a set (5-10) of standard, snatch-grip OHS and hold at the bottom for 5-10 seconds on the last rep. Move your hands and feet in ~six inches and repeat. Do about four positions, moving through a pressing stance/grip and finishing up with hands and feet together. Keep your toes turned out and make sure your knees track over them, so there's room to get your hips down. At first, the narrower positions will be comical, but over time, you'll develop a better ROM in both hips and shoulders, while keeping your back stable. I still can't get to parallel with hands and feet together, but I was close when I was doing this on a daily basis. Give it a shot.

Re: The Bassman's Log (Steve Lampl)
 

Strong work on Friday especially those pull ups after Thursday's punishment. Burpee time was great too.
I have shoulder flexibility problems as well but the OHS work has helped quite a bit.

Re: Steve's "I'm not aging quietly" log
 

[I][B]Maybe it's my CF elitism, but I have this image of guys looking like that old avatar of your jumping around and find it comical. [SIZE=1][COLOR=Silver](I hope I'm not alone in this. :o)[/COLOR][/SIZE][/B][/I]

No, Patrick. It is not your CF elitism.......it's the truth. I [I][B]am[/B][/I] jumping around and find it comical......Gosh, what'll I look like doing that when I'm 70......YIKES :yikes:.

Thank you for your suggestions and positive reinforcement to my pursuits. I just simply need to work hard, but work safely at the same time. The dislocates and pass throughs are really helping. I noticed during my CFWU the other day that my OHS warm-ups (with the Kindo stick) were almost directly overhead.....much better than previously.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;489673]Strong work on Friday especially those pull ups after Thursday's punishment. Burpee time was great too.
I have shoulder flexibility problems as well but the OHS work has helped quite a bit.[/quote]

Thanks, Elizabeth! I think I'm actually developing the sickness in my mind where I'm [I][U]enjoying[/U] [/I]the pull-ups.....Sheesh! As for the shoulder flexibility, I am open to any suggestions, exercises, etc. which will assist me in increasing strength and flexibility.

Re: Steve's "I'm not aging quietly" log
 

[I][B]Just for info........[/B](in case you were wondering)...[/I]I have changed the title of my log to one more suggestive of CF rather than music......

[I][B]Have a great day and Rock On!![/B][/I]

Re: Steve's "I'm not aging quietly" log
 

[B]WOD 090110[/B]:

[I][B]5K Run for time.

Warm-up: Stationary cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 102
[B]Treadmill: [/B]5:00 slow walk .25 miles. Slow run (5.0 MPH) .15 miles. R/Knee started to complain.
[B]
Sub: 5K Row.
Time = 22:04 [/B]Thought I could do better, but this cold made it hard to get deep breaths. Avg pace 2:14 / 500m. Tried a sprint - last 500m under 2:00, got only 250m at approx. 1:56 pace before had to slow down. Tried again, last 100m @ 1:54 pace.

[B]Weighted Pull-ups:
20# - Fail; 10# - Fail. [/B]Apparently shoulders and lats are still to weak/fried to do these at any weight.
[B]Unassisted Pull-ups:
[/B]DHPU: 3 OH grip, 1 OH grip, 3 UH grip = 7 DHPU.
Kipped Pull-ups: 3 OH, [COLOR=Red][B]8 UH*[/B], [COLOR=Black]2 OH, 4 UH, [B][COLOR=Red]9 UH*[/COLOR][/B][COLOR=Red][COLOR=Black], 4 UH, 5 UH, 1 OH, 7 UH = 43 kipped PU.
[B]Total = 50. [COLOR=Red](* = PR for unbroken reps).[/COLOR][/B][COLOR=Red][COLOR=Black][B]

Bench Press:
WU 45# X 15, 45# X 10.
135# X 3
155# X 3 [/B]R/shoulder started hurting, so stopped. 155# felt easier than I ever remember; wish I could have gone on....
[B]45# X 25, X 50, X 25, X 25.

New Year's Challenge: Day 10 X 2 burpups = 20 [/B](Not timed today - - I was flat fried and fricasseed......)

Glad tomorrow is a rest day!!!!! WHEW!
[/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/COLOR][/I]

Re: Steve's "I'm not aging quietly" log
 

WooHoo, Steve! Nice job on your Pull-ups! Do you realize how far you've come on these? Go back in your log and read your first few posts on these...
For example on 9/24:"[B]Recon Ron pull-ups[/B]: 2,2,2,1,1. [B][I]Almost[/I][/B] got 2 DHPUs! (1 7/8?)."
Check you out! Love seeing your progress.
Nice rowing today too. Way to find a sub that works for you.

Re: Steve's "I'm not aging quietly" log
 

[quote=Christin Street;490099]WooHoo, Steve! Nice job on your Pull-ups! Do you realize how far you've come on these? Go back in your log and read your first few posts on these...
For example on 9/24:"[B]Recon Ron pull-ups[/B]: 2,2,2,1,1. [B][I]Almost[/I][/B] got 2 DHPUs! (1 7/8?)."
Check you out! Love seeing your progress.
Nice rowing today too. Way to find a sub that works for you.[/quote]

Wow Christin, Thanks! Your support and encouragement has been awesome!

Re: Steve's "I'm not aging quietly" log
 

I like the new title of your log! I'm not succumbing to age either! :highfive:

Re: Steve's "I'm not aging quietly" log
 

[quote=Elizabeth Terris;490107]I like the new title of your log! I'm not succumbing to age either! :highfive:[/quote]

Thanks, E! I like the line from the Byrds' old song (dating myself here), "My Back Pages"; [I]"......I was so much older then, I'm younger than that now." :D. [/I]Besides, I like driving my daughter crazy.....she's 33 and has been that age since she was about 5.......

Re: Steve's "I'm not aging quietly" log
 

Just stopping by your log to say hi. I don't know what took me so long. I look forward to keeping up with your work - you are so encouraging on my log!

Re: Steve's "I'm not aging quietly" log
 

Hi Jenna,

Thanks for stopping by! I'm honored that you are doing so - - especially with how busy you are. It is so awesome to watch peoples' progress and even more so, like you, those who are willing to share their experience with others, whether through affiliation, training, or just plain encouragement.

Take care! Gonna hit the rack myself......singing worship at church tomorrow......

Re: Steve's "I'm not aging quietly" log
 

[U][B]Sunday, January 11, 2009[/B][/U][B]:

[I]REST DAY. [/I][/B][I]Sure glad for it. Really tired and though it's getting better, this cold is still running me down.....:ranting2:[/I]