Re: The Bassman's Log (Steve Lampl)
 

Steve, these WODs, like previously mentioned, will make you gasp for sure. I'm sure Chuck has some good advice for you. I'll give this to you again, just scale the WODs to what you can do and go with it. Just my .02 but it worked for me and many others. The Brand X site, as you know, does a great job of scaling the WODs.

Are you worried about any underlying health issues besides injury? I.E. hypertension, etc.? If you are otherwise healthy, these WODs, along with the diets that are espoused here, will whip you into shape in short order.

Again, just my .02. You are a very cool guy with a great personality, and I'd hate to see you cut yourself short.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Bob Guere;421083]Steve, these WODs, like previously mentioned, will make you gasp for sure. I'm sure Chuck has some good advice for you. I'll give this to you again, just scale the WODs to what you can do and go with it. Just my .02 but it worked for me and many others. The Brand X site, as you know, does a great job of scaling the WODs.

Are you worried about any underlying health issues besides injury? I.E. hypertension, etc.? If you are otherwise healthy, these WODs, along with the diets that are espoused here, will whip you into shape in short order.

Again, just my .02. You are a very cool guy with a great personality, and I'd hate to see you cut yourself short.[/quote]

Robert, my man, you are too cool! Chuck did have a lot of good advice, and for that matter, you and many others have had also!

I'm thinking at this point, there are a combination of things which are adding up to cause me needless concern. Among them, not having my "long term" diet dialed in, expecting too much too soon, and perhaps not scaling back enough. I have no problems with working until my legs, arms, butt, or whatever fall off of me, or I run out of breath - - so long as what I do is healthy. I believe I'm mentally tough enough to do this..........but, to quote a great line from a movie many of us have enjoyed, I think at times "........my mind is writing checks my body can't cash!" I'm not worried at all about hypertension or other typical maladies for guys my age - - guess I come from decent stock, plus I lead a mundane lifestyle (LOL).

In short, I've gotta give it more time and effort and stop whinin'

Thanks for the advice!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Saturday, 10/11/08[/B][/U][B]:

[I]*** Rest, Recovery, Re-group, and Re-focus Day! ***

SHORT DUMBBELL WO:

[/I][/B][I][B]Warm-up:[/B]
Arm circles
Butt Kickers
Shoulder stretch
Tricep stretch
Bicep stretch

[B]"Ten Squared"
[/B]15# Dbs X 10 reps X 10 rounds - - for time.
Bicep curls
Tricep extensions (both Dbs, OH)
Shoulder Presses

Time = [B]13:10. [/B]Short rests as needed to complete sets/rounds.[/I][U][B]Sunday, 10/12/08[/B][/U][B]:[/B]

[B][I]REST DAY![/I][/B]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;421201]Robert, my man, you are too cool! Chuck did have a lot of good advice, and for that matter, you and many others have had also!

I'm thinking at this point, there are a combination of things which are adding up to cause me needless concern. Among them, not having my "long term" diet dialed in, expecting too much too soon, and perhaps not scaling back enough. I have no problems with working until my legs, arms, butt, or whatever fall off of me, or I run out of breath - - so long as what I do is healthy. I believe I'm mentally tough enough to do this..........but, to quote a great line from a movie many of us have enjoyed, I think at times "........my mind is writing checks my body can't cash!" I'm not worried at all about hypertension or other typical maladies for guys my age - - guess I come from decent stock, plus I lead a mundane lifestyle (LOL).

In short, I've gotta give it more time and effort and stop whinin'

Thanks for the advice![/QUOTE]

Right on. Don't underestimate diet at all... it'll make you recover and grow much faster. Keep it up, you definitely have the intestinal fortitude for this.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;420246]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.[/quote]

Come to find out it is those evil leg extension machines in the gym that everyone thinks are required that ruin knees (learned that from the long distance hikers)! Also, running into elderly years not only doesn't destroy knees but correlates with fewer knee injuries. Oh, the things we've been told!

oh btw, hi Steve! ;-)

Re: The Bassman's Log (Steve Lampl)
 

Steve, please don't forget:

1) Schedule rest. I did 6 weeks here of WODs (the first time) before finding out many here schedule a cycle or week off every 4-6 weeks. Now I'm sold on that. Part of my problem last week (needing rest) was that I considered myself *starting* from when I started WODs the week before, but actually I had starting a walking program several weeks before and had not had a break when I started the WODs.

2) The more out shape we are, the more we are prone to over-training. I'm finding I *still,* left to my own devices, try to do too much. I'm learning to quit adding so much to the WODs, which allows me to do them with more intensity. With more rest and more intensity I think I'm getting better results (bigger gains faster).

In any case, GREAT JOB! I, too, really want you, Steve, to get this.

Delita

Re: The Bassman's Log (Steve Lampl)
 

[quote=Bob Guere;421498]Right on. Don't underestimate diet at all... it'll make you recover and grow much faster. Keep it up, you definitely have the intestinal fortitude for this.[/quote]

Bob,

Thanks for your advice. I appreciate the support and gentle "kick" in the caboose. I just need to remember that it's all good.

[quote=Delita Wright;421547]Come to find out it is those evil leg extension machines in the gym that everyone thinks are required that ruin knees (learned that from the long distance hikers)! Also, running into elderly years not only doesn't destroy knees but correlates with fewer knee injuries. Oh, the things we've been told!

oh btw, hi Steve! ;-)[/quote]

Delita,

We only ruin stuff if we are not sensible and do not use reasonable care in our training. I thank the Lord - - I have been so fortunate over the years as to have had only one workout-related injury. That one was a fluke and probably due to a particular weakness with my body.

[quote=Delita Wright;421551]Steve, please don't forget:

1) Schedule rest. I did 6 weeks here of WODs (the first time) before finding out many here schedule a cycle or week off every 4-6 weeks. Now I'm sold on that. Part of my problem last week (needing rest) was that I considered myself *starting* from when I started WODs the week before, but actually I had starting a walking program several weeks before and had not had a break when I started the WODs.

2) The more out shape we are, the more we are prone to over-training. I'm finding I *still,* left to my own devices, try to do too much. I'm learning to quit adding so much to the WODs, which allows me to do them with more intensity. With more rest and more intensity I think I'm getting better results (bigger gains faster).

In any case, GREAT JOB! I, too, really want you, Steve, to get this.

Delita[/quote]

Thank you, Delita! You are so right - - and my wife will be the first to tell you I probably overdo things. I have always had the ability to work through physical things quickly and I guess that's made me impatient. Hard to slow down when for the most part, you feel like a kid, but your body is nearly 60! I appreciate the value of rest too, but perhaps I am not being realistic about what my body needs now.

Thanks again for your encouragement!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;421303][U][B]Saturday, 10/11/08[/B][/U][B]:

[I]*** Rest, Recovery, Re-group, and Re-focus Day! ***

SHORT DUMBBELL WO:

[/I][/B][I][B]Warm-up:[/B]
Arm circles
Butt Kickers
Shoulder stretch
Tricep stretch
Bicep stretch

[B]"Ten Squared"
[/B]15# Dbs X 10 reps X 10 rounds - - for time.
Bicep curls
Tricep extensions (both Dbs, OH)
Shoulder Presses

Time = [B]13:10. [/B]Short rests as needed to complete sets/rounds.[/I][U][B]Sunday, 10/12/08[/B][/U][B]:[/B]

[B][I]REST DAY![/I][/B][/QUOTE]

Yea for rest days! You deserve it! :)

[QUOTE=Delita Wright;421551]Steve, please don't forget:

1) Schedule rest. I did 6 weeks here of WODs (the first time) before finding out many here schedule a cycle or week off every 4-6 weeks. Now I'm sold on that. Part of my problem last week (needing rest) was that I considered myself *starting* from when I started WODs the week before, but actually I had starting a walking program several weeks before and had not had a break when I started the WODs.

2) The more out shape we are, the more we are prone to over-training. I'm finding I *still,* left to my own devices, try to do too much. I'm learning to quit adding so much to the WODs, which allows me to do them with more intensity. With more rest and more intensity I think I'm getting better results (bigger gains faster).

In any case, GREAT JOB! I, too, really want you, Steve, to get this.

Delita[/QUOTE]

You said it perfectly Delita!!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;421664]Yea for rest days! You deserve it! :)

You said it perfectly Delita!![/quote]

Thanks, Carla. I sure appreciate your encouragement and support. I'll make it yet - - I just have to be patient.

Isn't Delita great!!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Monday, 10/13/08[/B][/U][B]:

[I]Warm-up:
[/I][/B][I]Cycling - 20:00. L3 / HR to 95
CFWU X 3; no push-ups / pull-ups.
Push-up Program: 17, 17, 10, 10, 22.
Pull-ups: No DHPU or DH Chins. :( soooooooo.
2 jumping pull-ups, used toes to push off floor all subsequent reps.
2, 2, 2, 2, 2, 2. Held as high as possible to bar for five seconds on each.
Dips: 4 X 3 (roman chair).

[B]WOD: DLs 3, 3, 3, 3, 3. Post Loads.
Warm-ups: [/B]
Good mornings. Plastic bar (est 5#) X 10 X 2. 45# bar X 10.
DL with empty bar X 10.

[B]Loads[/B] - all 5 sets, 3 reps per....rest 3 - 5 min between sets
[B]135
185
225 Old Max.
[COLOR=Blue]245[/COLOR][/B]
[B][COLOR=Red]255 NEW PR[/COLOR][COLOR=Red]![/COLOR][/B] (3 Rm).

GTG pull-up attempts 2, 2, 2, 2. Interspersed during WOD.
Dips - 5 X 2, 6 X 1 (using dip station with slightly narrower grips of larger diam.
Tried out fellow CFer's rings which he brought to the globogym. VERY difficult! I see the importance and value of using them! I think there are a pair of rings in my future! :D
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Holy ****! You killed it today Steve! Massive DL PR with pull-ups worked in. Solid, solid work.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;422288]Holy ****! You killed it today Steve! Massive DL PR with pull-ups worked in. Solid, solid work.[/quote]

Thank you, Sir! T'was nice, especially after "Sucky Friday!"

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;422460]Thank you, Sir! T'was nice, especially after "Sucky Friday!"[/QUOTE]

You're welcome. What did you try on the rings that opened your eyes to the fun that can be had?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;422462]You're welcome. What did you try on the rings that opened your eyes to the fun that can be had?[/quote]

Simply tried to do a couple of dips. Everything was fine.........well.....kinda (arms and rings vibrated and moved all over the place) with my arms locked out, until I tried to lower into the dip position. Then it was ugly and I literally "fell" out of the rings. Using them will be an absolute boon to my core strength and for stability work!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;422477]Simply tried to do a couple of dips. Everything was fine.........well.....kinda (arms and rings vibrated and moved all over the place) with my arms locked out, until I tried to lower into the dip position. Then it was ugly and I literally "fell" out of the rings. Using them will be an absolute boon to my core strength and for stability work![/QUOTE]

That first ring dip is quite an exercise in humility.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;422482]That first ring dip is quite an exercise in humility.[/quote]

Chuck,

Which rings did you buy? I think the ones the guy had at the gym were Elites, but I'm not sure.

Re: The Bassman's Log (Steve Lampl)
 

WOW, Steve! Congrats on the new PR. That's a HUGE gain. You crushed it! :highfive:

Re: The Bassman's Log (Steve Lampl)
 

[quote=Lee Ann McCall;422506]WOW, Steve! Congrats on the new PR. That's a HUGE gain. You crushed it! :highfive:[/quote]

Thank you, Lee Ann! I am totally amazed! Old PR (from years ago and repeated 3 - 4 weeks ago) was it. No mas! No how, anyhoo! The credit goes directly to the CF glute/ham stuff!

Re: The Bassman's Log (Steve Lampl)
 

I always admire a Deadlift PR! Fantastic job, Stephen!:pepper:

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;422492]Chuck,

Which rings did you buy? I think the ones the guy had at the gym were Elites, but I'm not sure.[/QUOTE]

I've got the Elites from ringtraining.com but I'm thinking about ordering a pair of the Extreme Rings from gymnasticbodies.com. It would definately cut down on transition time between pull-ups and dips if I did them in the same workout as well as having two sets of rings up would be great if I had someone else working out with me.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;423006]I always admire a Deadlift PR! Fantastic job, Stephen!:pepper:[/quote]

Thank you, Christin! Feels great to [I][B]finally[/B][/I] be making progress. You can probably tell I'm not the most patient person out there.........:D

[quote=Charles Bennington;423113]I've got the Elites from ringtraining.com but I'm thinking about ordering a pair of the Extreme Rings from gymnasticbodies.com. It would definately cut down on transition time between pull-ups and dips if I did them in the same workout as well as having two sets of rings up would be great if I had someone else working out with me.[/quote]

I'll have to look at both sites. Amazon has the Elites for about $75 plus shipping. Just bought a set of Versa Bands from them to help with my PT at home. Great idea to have a second set! I can agree with you on the WO partner(s). Great motivation!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Yesterday (10/13/08) - PT[/B][/U]

[I]Physical therapy going well. They have me doing:
[B]10:00 stationary cycling[/B] / L1 - 3.7 Mets / 90 - 95 RPM
[B]Shuttle[/B] - R/leg only, 3 sets of 10 reps, hold just short of knee lock 30 sec on 10th rep.
[B]Squats[/B] - Knees bent only 60 deg, feet shoulder width, hold 30 sec, 3 sets.
[B]Stork balance[/B]: Balance on R/leg, knee slightly bent, L/leg fwd-return, to L side-return, to rear-return. AMRAP in 30 seconds. 3 sets.
[B]Duck Walks: [/B](Hip flexor strengthening) Green band. A). Side step L to R, feet 18" min apart, extend as far as possible (3' plus). Go about 25 to 30', return R to L. 4 trips total.
B). Feet 3' apart, walk forward maintaining separation, go 25 - 30 feet, turn around, make return trip. 4 trips total.
[B]Hip Busters:[/B] Lay on L/side, R/leg forward, raise R/leg to approx. 18" and lower without resting on table/other leg, 10 X. On 10th rep, hold up 10 sec. Move r/leg to rear, repeat. Then on 3rd set, move leg forward again. 3 sets total.
[B]Bio feedback Leg Raises:[/B] Seated on table, feedback probes taped to head of R/VMO. Left leg bent about 60 deg. On signal, contract VMO maximally and raise straight R/leg with foot about 12 - 15" above table. Hold 10 sec, relax (20 sec). Repeat 20 X.

All this seems to be working, though some movements/activities still are causing my knee to do weird things (popping, etc). Hip flexors are still so weak..........

[/I][B][U]Tuesday, 10/14/08[/U][/B][I][B]:

Warm-ups:
[/B]Stationary Cycle: 10:00 / L3 / 100 RPM / 2.6 miles / HR 100.
Versa Climber: 10:00 / 10 - 12 " steps / 90 steps per min / HR 144.

[B]WOD:

Warm-up:[/B] Practice cleans w/ empty bar 45# X 10 reps. Then tried w/ 65# X 10 reps. All reps done very slowly, concentrating on form ('cause mine ain't too good yet!).
Arm circles - both arms, about 10 times.
Lateral arm raises - 10# Dbs X 15
[/I][I][B]For time:[/B][/I]
[I][B]135 lb Squat clean, 10 reps[/B][/I]
[I][B]50 GHD Sit-ups[/B][/I]
[I][B]135 lb Squat clean, 8 reps[/B][/I]
[I][B]40 GHD Sit-ups[/B][/I]
[I][B]135 lb Squat clean, 6 reps[/B][/I]
[I][B]30 GHD Sit-ups[/B][/I]
[I][B]135 lb Squat clean, 4 reps[/B][/I]
[I][B]20 GHD Sit-ups[/B][/I]
[I][B]135 lb Squat clean, 2 reps[/B][/I]
[I][B]10 GHD Sit-ups

[/B]Used 95# for squat cleans - -
(No GH bench @ our gym, so did make-shift GH sit-ups using flat weight bench, hooked feet under stationary piece of equipment @ same level as wt bench, extended back fully, touching ground on reps when possible). Number of reps/rounds as Rx'd.

[B]Time: 24:03[/B]. Had to stop - 5 ct rests - after every 10 GH situp rep through 2nd round; rests after every 5 reps 3rd thru 5th rounds. Outta breath! Took occasional 5 ct rest during cleans. 30 sec rest between 1st and 2nd rounds. [B]WHEW![/B]

This was a great lower body, balanced workout! Seems like it taxed my hips/glutes/hams and quads about equally. Felt really good while I was doing it. I'm gonna be sore tomorrow!!!
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;423239][B][U]Tuesday, 10/14/08[/U][/B][I][B]:

[/B][/I][/quote]

Forgot to add to today's stuff that I threw some pull-up attempts into the WO.

2, 2, 2, 2, 2 (interspersed between warmups and after the WOD).

[I][B]Almost[/B] got my DHPU back, but "almost" just counts in horse shoes and hand grenades :D. Held second reps for five count as high up as possible. I really feel this in my lower lats and think it might be helping..........time will tell![/I]

Re: The Bassman's Log (Steve Lampl)
 

oh so close!!! :)

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;423431]oh so close!!! :)[/quote]

Right about eye/nose level, but alas! No more oomph! Ya couldda probably lifted one of my shoes with a pinky and put me over!

I think this "try a pull-up or chin-up, then hang (and die!) for five seconds without falling any lower" may be the ticket.

It's funny, but the desire to get this is so habit forming, I find myself wanting to go to the bar and keep trying, no matter how tired I am. It's like a drug......or holding that spoon of Ben and Jerry's Chocolate Fudge Brownie ice cream right above the bar.............The day I get two in a row (cause I have to earn the one I already got...and lost...back), I'm getting that ice cream!!

Re: The Bassman's Log (Steve Lampl)
 

Dang, you're almost there, man! You might want to try mixing up some different modalities for the 'working up to pull-up' effort. Sometimes doing what you're doing, sometimes jumping pull-ups, sometimes jumping with slow negatives... You're well on your way to getting it, and as long as you keep working as hard as you are right now it'll happen sooner than you think (but never as soon as you'd like, of course... :D).

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen Smith;423453]Dang, you're almost there, man! You might want to try mixing up some different modalities for the 'working up to pull-up' effort. Sometimes doing what you're doing, sometimes jumping pull-ups, sometimes jumping with slow negatives... You're well on your way to getting it, and as long as you keep working as hard as you are right now it'll happen sooner than you think (but never as soon as you'd like, of course... :D).[/quote]

Thanks, Steve! Makes good sense; what you're telling me. I'd love to get the kipping PUs down, but right now, to watch me try still looks like something out of a slapstick comedy :rofl:.

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Wednesday, 10/15/08[/B][/U]:

[I][B]REST DAY!

Physical Therapy.........

[/B]Legs sure sore today from yesterdays' WOD! Abs not really happy either!

Got to PT a bit early; knocked out some attempts at pull-ups while I waited.
2, 2, 2, 2, 2, 1, 1. Both overhand and underhand grips. Last 4 reps, held 5 sec as high a possible.
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Wow, you've been hitting it hard lately! That pullup is just around the corner. Have you thought about how to celebrate?

"When going after Moby Dick, remember to bring the tartar sauce."

Awesome work, man.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;424305]Wow, you've been hitting it hard lately! That pullup is just around the corner. Have you thought about how to celebrate?

"When going after Moby Dick, remember to bring the tartar sauce."

Awesome work, man.[/quote]

Thanks for the encouragement, Chris!

This is one of the best lines I think I've ever seen, [I][B]"When going after Moby Dick, remember to bring the tartar sauce."[/B][/I] !! (ROFLMAO!!). :rofl::rofl:
Definitely know how to celebrate - - chocoholic here - - Ben and Jerry's Choc. Fudge Brownie.........

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;424583]
Definitely know how to celebrate - - chocoholic here - - Ben and Jerry's Choc. Fudge Brownie.........[/QUOTE]

Stephen, that's it! You have someone dangle a pint of ice cream above the bar. I bet you'll get your 1st dhpu that way! Yahoooo!!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;424583]Thanks for the encouragement, Chris!

This is one of the best lines I think I've ever seen, [I][B]"When going after Moby Dick, remember to bring the tartar sauce."[/B][/I] !! (ROFLMAO!!). :rofl::rofl:
Definitely know how to celebrate - - chocoholic here - - Ben and Jerry's Choc. Fudge Brownie.........[/QUOTE]
<Homer Simpson voice>
MMMhhhhaaaaoooooh... fudge brownie...
</HSV>

Glad you liked the line. With all your progress, you'll need to buy stock in a mayonnaise company soon!

And I saw your post about skiing in Nancy's log. With all due respect to your loving and well-meaning family, our warranties expire when they throw dirt on us. As Rip says, "If you train, you will get injured sooner or later. Getting injured is the price we pay for the thrill of not having sat on our a$$es our entire life."

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Chris Scott;424611]As Rip says, "If you train, you will get injured sooner or later. Getting injured is the price we pay for the thrill of not having sat on our a$$es our entire life."[/QUOTE]

Chris, I love that quote! That's what my husband and I tell ourselves each time one of us gets hurt, or just gets really really sore! Love, love, love it!!!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Nancy Cohen;424595]Stephen, that's it! You have someone dangle a pint of ice cream above the bar. I bet you'll get your 1st dhpu that way! Yahoooo!![/quote]

Just dangle [I][B]ANYTHING[/B][/I] chocolate above the bar.:thanx:

[quote=Chris Scott;424611]<Homer Simpson voice>
MMMhhhhaaaaoooooh... fudge brownie...
</HSV>

Glad you liked the line. With all your progress, you'll need to buy stock in a mayonnaise company soon!

And I saw your post about skiing in Nancy's log. With all due respect to your loving and well-meaning family, our warranties expire when they throw dirt on us. As Rip says, "If you train, you will get injured sooner or later. Getting injured is the price we pay for the thrill of not having sat on our a$$es our entire life."[/quote]

Hey, I've been really fortunate, then. Only WO-related injury I've ever had was my right bicep - - it let go just doing my normal thing (preacher curls) with my normal weight. I was properly warmed up and in the middle of my WO too. Probably a fluke, according to my orthopod. Oh well! I absolutely gotta agree with your last sentence!

Re: The Bassman's Log (Steve Lampl)
 

I've only had 2 workout related injuries...aggravated wrists, and a pulled calf muscle.

It's the sports injuries that get me...the recent in-line skating accident, past skating accidents, surfing bumps and bruises, numerous ski injuries over the years (pulled muscle, black eye, bumps and bruises). Luckily, nothing serious...just the price you pay for having fun!

Re: The Bassman's Log (Steve Lampl)
 

Steve, you are SO CLOSE!!!

Today's the day, man. I feel it!

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Thursday, 10/16/08[/U]:[/B]

[I][B]Interesting day, to say the least!! [/B]Legs and abs still sore from the other day!!
[B]
Warm-up: Stationary Cycling.
[/B]10:00 min, L3 / 100 RPM / 2.6. mi / HR to 104.

[B]WOD: TRAINING DAY TODAY!! [/B]Title of the Workout?
[COLOR=Blue][B]"Since I can't do snatches, I'm Gonna Learn!!"[/B][/COLOR]
[B]Snatch Balance: PVC (5#) X 5 X 3. [/B]Felt pretty good about form after 3rd set.
[B]Power Snatch: PVC - 5# X 5 X 3. [/B]Hard to remember to let inertia take the bar up and then to [U]get under it[/U]!!
[B]Snatch Grip Push Press: 45# bar X 5 X 3. [/B]Felt good; I think form was good too!

[B]GENERAL STRENGTH STUFF:

[/B][B]Squats. [/B]Seriously[B] UGLY!! [/B]Forgot just how fried hams and glutes were from other day and from PT![B]
WU: 45# X10
95# X 3
135# X 3
185# X FAIL - [/B]Felt strong going down, but just kept going and going and going - no control (in slow motion)! Had to dump!! [B]Very Noisy!![/B]
[B]135# X 3
115# X 3
95# X 3.

GTG Pull-up attempts. [/B]Nope. Didn't make it yet today (close, but no chocolate). Mixed these into WO between sets of other stuff.
[B]2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2.[/B] Pushed off ground with toes. On approx. 50% of attempts, held as high as I could for 5 sec.

[B]Shoulder Presses:
WU = 45# X 10
65# X 3
85# X 3
95# X 3
[COLOR=Red]115# X 3 = PR
[COLOR=Black]125# X Fail.[/COLOR]
[COLOR=Black]120# - [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Could not quite lock out arms!
[B]120# PP X 2. [/B]Could not lock out 3rd rep!

[B]Inclined Leg Press 45 deg. [/B][Strict form using squat foot positioning high on foot platform (glutes and hams only)].[B]
WU = 75# (carriage) X 15
275# X 10
365# X 8
455# X 5
545# X 5
275# X 15

Dips [/B](Roman Chair)
[B]6 X 3

Db Bicep Curls / Tricep Exts: [/B](alternating - no rest between).
[B]10# Dbs X 50 X 2. [/B](One arm at a time on Triceps).
[/COLOR][/COLOR]

[/I]

Re: The Bassman's Log (Steve Lampl)
 

Nice PR on the press. You have an incoming PM later tonight.

Re: The Bassman's Log (Steve Lampl)
 

Great, great work, Steve!!! You should have seen my snatch form. :yikes: I would have been much better off doing the foundational work that you did.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;424947]Nice PR on the press. You have an incoming PM later tonight.[/quote]

Thanks, Chuck! Looking.........

[quote=Lee Ann McCall;425003]Great, great work, Steve!!! You should have seen my snatch form. :yikes: I would have been much better off doing the foundational work that you did.[/quote]

Lee Ann,

Thank you! I'd be willing to bet your form looked a LOT better than mine. I'm reasonably coordinated........once I get stuff dialed in. But until then, it is just plain [I]UGLY! [/I]I'm downloading all the videos I can on these OLY lifts and am probably going to end up taking my laptop to the gym........until I can get some work with a coach!