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-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Stephen R. Lampl 10-09-2008 03:15 PM

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.

Stephen R. Lampl 10-09-2008 03:32 PM

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]

Charles Bennington 10-09-2008 03:39 PM

Re: The Bassman's Log (Steve Lampl)
 
A few weeks in and you're catching up with a 20 year younger you...DAMN!

Stephen R. Lampl 10-09-2008 03:51 PM

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!!

Chris Scott 10-10-2008 12:59 AM

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.

Stephen R. Lampl 10-10-2008 03:51 PM

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!

Charles Bennington 10-10-2008 07:35 PM

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.

Stephen R. Lampl 10-10-2008 07:41 PM

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!

Charles Bennington 10-10-2008 08:22 PM

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.

Stephen R. Lampl 10-10-2008 10:29 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;420926]PM sent, it's kinda long.[/quote]

Back atcha, Chuck. Thanks!


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