Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;424884][B][U]Thursday, 10/16/08[/U]:[/B]

Squats. Forgot just how fried hams and glutes were from other day and from PT!
[B]
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]


[/QUOTE]

Oh how I know that feeling! and the feeling of thoes hams and glutes the next day and the next...

Congrats on the shoulder press PR!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;425121]Oh how I know that feeling! and the feeling of thoes hams and glutes the next day and the next...

Congrats on the shoulder press PR![/quote]

Thank you, Elizabeth! Yup, I may not have studied anatomy, but I'm finding out the hard way just how many muscles are in the legs and hind end.....

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Friday, 10/17/08[/U]:[/B]

[I][B]PHYSICAL THERAPY.
[/B]Got introduced to the foam roller today. It ranks right up there with having teeth pulled! [B]OUCH!

Warm-up:
[/B]Stationary Cycling. 10:00 / L3 / 100 RPM / 2.6 mi / HR to 96.
(I keep using this as a WU right now under suggestions from PT - less stress on knee and helps knee cap track better).

[B]CFWU X 3:
[/B]No pull-ups, push-ups, or dips due to WOD
Substituted GHD sit-ups for regular ones.
Added snatch balances 10 X 3 (used PVC pole).

Tried to see if I could do ONE measly, little Dead Hang Pull-up. GOT ONE! (underhand grip - - couldn't quite "pull-off" the OH grip one). At least, I got it back!!! [B]YEA!!:pepper:[/B]

[B]WOD: Cindy (Puppy level - modified).
AMRAP within 12:00
1 Pull-up or 3 jumping pull-ups
4 Push-ups
7 Squats.

Time used: 20:00
21 rounds in 19:09.
[/B]3 jumping pull-ups, negatives on every one!
4 push-ups
7 squats.
[/I][I]Last 51 sec, 7 jumping PUs with negatives.[/I]
[I]
Huffed and puffed, pulse racing (HR between 144 - 150). A few short breaks interspersed (each less than 5 sec except to take pulse about half-way thru). Hard to breathe, wanted to stop at 12:00, but also wanted to break 20 rounds! Stayed the course!


[B]STRENGTH/CORE DEVELOPMENT.

Dumbbell Bench Press:
WU: 25# X 15[/B]
[B]40# X 5
50# X 5
60# X 3
[COLOR=Red]65# X 3 (New PR!)[/COLOR]
[COLOR=Red]70# X 3 (New PR!)[COLOR=Black]

Single Db Bench Press:
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Flat weight bench, knees bent/feet up on bench.
[/COLOR][/COLOR][B][COLOR=Red][COLOR=Black]25# X 10 X 2
35# X 10 X 2
45# X 10 X 2
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Probably a bit to heavy for stabilization work - - I had to hang opposite leg over the side of the bench to keep from going over.....:D
[/COLOR][/COLOR][/I]

Re: The Bassman's Log (Steve Lampl)
 

Great job doing the DB Bench Press AFTER Cindy!! Nice work Stephen!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;425649]Great job doing the DB Bench Press AFTER Cindy!! Nice work Stephen![/quote]

Thanks, Christin! :thanx:

Re: The Bassman's Log (Steve Lampl)
 

Good stuff man. Nice PR. Awesome that you got your Pull-Up back. Sorry I never got that PM out to you last night, I'll sent it tonight.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;425689]Good stuff man. Nice PR. Awesome that you got your Pull-Up back. Sorry I never got that PM out to you last night, I'll sent it tonight.[/quote]

Thanks, Chuck. And no problema. I'll check back later!

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;425630][B][U]Friday, 10/17/08[/U]:[/B]

[I][B]PHYSICAL THERAPY.
[/B]Got introduced to the foam roller today. It ranks right up there with having teeth pulled! [B]OUCH!

Tried to see if I could do ONE measly, little Dead Hang Pull-up. GOT ONE! (underhand grip - - couldn't quite "pull-off" the OH grip one). At least, I got it back!!! [B]YEA!!:pepper:[/B]

[B]WOD: Cindy (Puppy level - modified).
Huffed and puffed, pulse racing (HR between 144 - 150). A few short breaks interspersed (each less than 5 sec except to take pulse about half-way thru). Hard to breathe, wanted to stop at 12:00, but also wanted to break 20 rounds! Stayed the course!


[B]STRENGTH/CORE DEVELOPMENT.

[COLOR=Red]65# X 3 (New PR!)[/COLOR]
[COLOR=Red]70# X 3 (New PR!)[COLOR=Black]

[/QUOTE]


Wow, Steve. First off, CONGRATS on getting the pull up back!! See, I was just one day off on my prediction. ;) The OH grip will be right behind it.

On the foam roller, we just got one at home. I haven't used it yet, but the CFH (crossfitting hubby) swears by it for some problems he has. I hope it really helps you and stops being so painful.

Great job sticking with Cindy. As you know, I have given up a time or two, and it's great you stuck with it. I will think of you the next time I think of DNF'ing.

And finally, IS IT PR WEEK OR WHAT? :pepper::pepper::pepper:

Re: The Bassman's Log (Steve Lampl)
 

Woohoooo!!!!!!!! :pepper::pepper:

A dhpu and an awesome Cindy!!! What a day!! Great job Stephen!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;425630]

[I]Tried to see if I could do ONE measly, little Dead Hang Pull-up. GOT ONE! (underhand grip - - couldn't quite "pull-off" the OH grip one). At least, I got it back!!! [B]YEA!!:pepper:[/B][/I]

[B][I]WooHoo! You did it!!! :highfive:[/I][/B]

Congrats on breaking back out of the society! And also on that other stuff - lots of other stuff. You always do so much stuff! LOL Who told you you could do all that??? :rofl: Great job for a sore guy! Congrats! =)

Re: The Bassman's Log (Steve Lampl)
 

[quote=Lee Ann McCall;425747]Wow, Steve. First off, CONGRATS on getting the pull up back!! See, I was just one day off on my prediction. The OH grip will be right behind it.

On the foam roller, we just got one at home. I haven't used it yet, but the CFH (crossfitting hubby) swears by it for some problems he has. I hope it really helps you and stops being so painful.

Great job sticking with Cindy. As you know, I have given up a time or two, and it's great you stuck with it. I will think of you the next time I think of DNF'ing.

And finally, IS IT PR WEEK OR WHAT? [/quote]

[quote=Nancy Cohen;425787]Woohoooo!!!!!!!!

A dhpu and an awesome Cindy!!! What a day!! Great job Stephen![/quote]

[quote=Delita Wright;25258][quote=Stephen R. Lampl;425630]
[I]Tried to see if I could do ONE measly, little Dead Hang Pull-up. GOT ONE! (underhand grip - - couldn't quite "pull-off" the OH grip one). At least, I got it back!!! [B]YEA!![/B][/I][/quote]

[B][I]WooHoo! You did it!!! [/I][/B]

Congrats on breaking back out of the society! And also on that other stuff - lots of other stuff. You always do so much stuff! LOL Who told you you could do all that??? Great job for a sore guy! Congrats! =)[/quote]

You three are so awesome! Thanks for the encouragement. I am sitting here getting all emotional too! This stuff [I][B]is[/B][/I] a life-changing experience.

Re: The Bassman's Log (Steve Lampl)
 

I know I'm a little late, but congrats on getting your DHPU Mojo back! Only the first of many milestones to come, I expect! :highfive:

Re: The Bassman's Log (Steve Lampl)
 

You're rockin' as of late.... keep it up! :super:

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen Smith;425857]I know I'm a little late, but congrats on getting your DHPU Mojo back! Only the first of many milestones to come, I expect! :highfive:[/quote]

[quote=Bob Guere;425996]You're rockin' as of late.... keep it up! :super:[/quote]

Steve and Bob,

Many thanks guys! Hard to fail when you got people pullin' for you!!

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Saturday, 10/18/08[/U]:[/B]

[I][B]Warm-ups:

#1. Stationary Cycling = [/B]10:00 / L3 / 2.6 mi / 100 RPM / HR 100.
[B]#2. Elliptical Trainer. Short Metcon (kinda) =[/B] 20:00.
Broke into two parts; 8:00 @ L5, then 12:00 @ L8 to sustain HR above 140. 150 watts avg. / Max HR @ 150.
[B]Timed recovery:[/B] 3:30 HR from 148 to 118.

[B]WOD: 7 Rounds for Time,
21 Shoulder Presses
21 Back Extensions

[/B]Used 20# dumbbells instead of 45# bar plus ?? weights. No barbells in gym where GHD sit-up "chair" located.

21 Db shoulder presses (20# Dbs)
21 back extensions
[B]Time = 15:18 as Rx'd. [/B](Includes walking across gym from GHD chair to Db rack and back).
Shoulders were fried and worn out otherwise - - decided enough was enough! :Flush000:

Looks like it might rain - - really beautiful up here in the pines today. I'd love nothing more than to take a slow run (if my knee will handle it) or good walk in the rain.........
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Nice time, hope your knee feels better.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;426199]Nice time, hope your knee feels better.[/quote]

Thanks, Chuck! Yes, the knee is much better today. PT yesterday kinda helped to dial it in and when I hit the elliptical today, the knee tracked better than it has (doing that exercise) since beginning my post-surgical WOs.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;426226]Thanks, Chuck! Yes, the knee is much better today. PT yesterday kinda helped to dial it in and when I hit the elliptical today, the knee tracked better than it has (doing that exercise) since beginning my post-surgical WOs.[/QUOTE]

What do you have to do for your PT?

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;426232]What do you have to do for your PT?[/quote]

Chuck, here's the general breakdown:

[I][B]10:00 stationary cycling[/B] / L1 - 3.7 Mets / 90 - 95 RPM (Warm-up).
[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 Star 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]One-Leg Step-ups: [/B]R/foot on Reebok step or similar (6" - 8"), knee bent, L/leg behind on ground. Rise up on R/leg and straighten completely as L/leg is brought forward to front and held up w/ knee in flexion. Lower left leg back to behind step, bending R/leg and keeping weight on R/leg. Touch left toe to ground behind step, but do not place weight on L/toe. Repeat. AMRAP for 30 sec. 2 - 3 sets, as able.
[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. 3 sets.
[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.
[B]Ice: [/B]10:00.

They added the dreaded "foam roller" yesterday. Hurts real good!!
[/I]

Re: The Bassman's Log (Steve Lampl)
 

Welcome to the joy of foam rolling...hurts so good.

Re: The Bassman's Log (Steve Lampl)
 

Sorry to show up late to the party--[B]congrats on the pullup![/B] :king:

Re: The Bassman's Log (Steve Lampl)
 

I've missed out on a lot!!!

Congrats on the pull-up AND on the db bench PR AND on finishing that horrible shoulder press/back ext WOD in an awesome time!!

Great job!

:highfive:

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;426464]Sorry to show up late to the party--[B]congrats on the pullup![/B] :king:[/quote]

Thanks, Chris. It's never too late. I'll always take pats on the back (just kidding!).

Re: The Bassman's Log (Steve Lampl)
 

[quote=Carla Tremblay;426528]I've missed out on a lot!!!

Congrats on the pull-up AND on the db bench PR AND on finishing that horrible shoulder press/back ext WOD in an awesome time!!

Great job!

:highfive:[/quote]

Carla,

Thank you! I was really shocked by the Db bench presses - - I've [U][I]never[/I][/U] been able to shove up more than 60# before, even when I was a kid. Go figure....

As for the WOD, I really didn't think I'd make it through. You're right; that one was a killer!

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Sunday, 10/19/08[/B][/U][B]:

[I]Rest Day.

[/I][/B][I]Doing nothing but kicking back, smelling the pines, and listening to the woodpeckers......

And, of course, answering Christin Street's Rest Day Questions...........
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;426596][U][B]Sunday, 10/19/08[/B][/U][B]:

[I]Rest Day.

[/I][/B][I]Doing nothing but kicking back, smelling the pines, and listening to the woodpeckers......
[/I][/QUOTE]

I miss the smell of pines. Enjoy it for me.

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;425831]... This stuff [I][B]is[/B][/I] a life-changing experience.[/QUOTE]

Playing catch up on your log. ... Nice work! PRs galore.
Yes this is life changing stuff. I have learned so much from CF and the associated community.

It sounds like you had a nice rest day. Off to check out the rest day questions, that is if the kids will let me.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;426736]Playing catch up on your log. ... Nice work! PRs galore.
Yes this is life changing stuff. I have learned so much from CF and the associated community.

It sounds like you had a nice rest day. Off to check out the rest day questions, that is if the kids will let me.[/quote]

Thanks for the kind words, Elizabeth! I had a great day!

Good luck with the kids........Don't know how old yours are, but we just had my two 2 1/2 year old (plus a five year old) nephews out to visit us a couple of months back. One needs the benefits of CF just to stay with them!!! :super: (Wish I'd been doing it then........).

Re: The Bassman's Log (Steve Lampl)
 

[quote=Stephen R. Lampl;426596][U][B]Sunday, 10/19/08[/B][/U][B]:[/B]

[B][I]Rest Day. [/I][/B]

[I]Doing nothing but kicking back, smelling the pines, and listening to the woodpeckers......[/I]
[/quote]
Fabulous WOD!! Hope you enjoyed the Rest Day, Stephen!

Re: The Bassman's Log (Steve Lampl)
 

[quote=Christin Street;426855]Fabulous WOD!! Hope you enjoyed the Rest Day, Stephen![/quote]

Thank you, Christin! Rest day was wonderful!

Re: The Bassman's Log (Steve Lampl)
 

[B][U]Monday, 10/20/08[/U]:[/B]

[I][B]Physical Therapy.
[/B]
Knee is feeling sooooo much better and is tracking well. Yea for PT!
EXCEPT - - that foam roller will turn anyone (at least me) into a baby! Made me wanna CRY!!

[B]Warm-up:
[/B]Stationary Cycling: 10:00 L3 / 100 RPM / 2.6 mi / HR to 98.
[B]
NOTE: [/B]Didn't sleep well at all last night and was fried when I woke up. PT thoroughly warmed me up and I intended to do the gym thing, but was [B]really done-in[/B]. Barely made it thru WU. Decided to take a forced rest day. I really intended to push some (relatively) heavy metal today and was stoked last night about the prospect of doing so. But the thought of putting heavy things overhead when I am feeling really puny made me think twice. Hoping to be back at it tomorrow. :(
[/I]

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;427296][B][U]Monday, 10/20/08[/U]:[/B]

[I][B]Physical Therapy.
[/B]
Knee is feeling sooooo much better and is tracking well. Yea for PT!
EXCEPT - - that foam roller will turn anyone (at least me) into a baby! Made me wanna CRY!!

[B]Warm-up:
[/B]Stationary Cycling: 10:00 L3 / 100 RPM / 2.6 mi / HR to 98.
[B]
NOTE: [/B]Didn't sleep well at all last night and was fried when I woke up. PT thoroughly warmed me up and I intended to do the gym thing, but was [B]really done-in[/B]. Barely made it thru WU. Decided to take a forced rest day. I really intended to push some (relatively) heavy metal today and was stoked last night about the prospect of doing so. But the thought of putting heavy things overhead when I am feeling really puny made me think twice. Hoping to be back at it tomorrow. :(
[/I][/QUOTE]

Hey, no worries. I forced a rest day yesterday and set a huge PR today. Enjoy having some time off because you chose it, not because injury chose it for you.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;427299]Hey, no worries. I forced a rest day yesterday and set a huge PR today. Enjoy having some time off because you chose it, not because injury chose it for you.[/quote]

Thanks, Bro. You are definitely correct there! Wife seems to think we're fighting a bug. But I feel just fine, except for being like a whipped pup....

Re: The Bassman's Log (Steve Lampl)
 

[QUOTE=Stephen R. Lampl;427338]Thanks, Bro. You are definitely correct there! Wife seems to think we're fighting a bug. But I feel just fine, except for being like a whipped pup....[/QUOTE]

Everyone is sick right now. It's just that time of the year.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Charles Bennington;427341]Everyone is sick right now. It's just that time of the year.[/quote]

Yeah, you're probably right. Thing is, I don't feel sick - - Oh well. We'll give tomorrow a shot.

Re: The Bassman's Log (Steve Lampl)
 

Remember that the whole point of CF and fitness in general is to take better care of your body. Listening to it is an important part of that process. You're smart to do so.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Chris Scott;427561]Remember that the whole point of CF and fitness in general is to take better care of your body. Listening to it is an important part of that process. You're smart to do so.[/quote]

Thanks for the pep talk, Chris. I needed it. Feeling better than earlier.........I slept for must be close to four hours. My body really misses that WO I didn't do earlier today. Funny how you get to the point you [I][B]need[/B][/I] and thrive on that WO.

Re: The Bassman's Log (Steve Lampl)
 

Rest is necessary. And WODS are a close second.

Re: The Bassman's Log (Steve Lampl)
 

[quote=Elizabeth Terris;427619]Rest is necessary. And WODS are a close second.[/quote]

You are so right, Elizabeth! Doing better today, though still think my eating is messed up. Hopefully the Dr. will have some answers tomorrow.

Re: The Bassman's Log (Steve Lampl)
 

[U][B]Tuesday, 10/21/08[/B][/U][B]:

[I]Warm-up: [/I][/B][I]
[U]Stationary Cycling[/U]: 10:00 / L3 / 100 RPM / 2.6 mi / HR to 95
[U]CFWU[/U] X 3. Sub GHD sit-ups for regular sit-ups. Dips 5, 7, 8.

[B]WOD: AMRAP in 20 Minutes:
95# Thrusters X 5
95# Hang Power Cleans X 7
95# Sumo DL High Pulls X 10

[U]Legs were jelly today[/U][/B]. At 95#, got one round of thrusters, I HPC and failed on 2nd. Dropped to 65# (Pack scaling).

[B]65# Thrusters X 5
65# HPCs X 7
65# SDHP X 10
[/B][/I][I][B]Achieved 6 Rounds plus 3 thrusters[/B][/I]

I think my poor eating the last three/four weeks is catching up with me. Felt good today, but not strong. No power in last round of thrusters - - just "got it up there."

[I][B]Strength Work (a little.....after I recuperated).
GTG pullups[/B] (carried through from CFWU to end of WO period). Lost count but did 20 or 22 (did these in 1, 1, 1, 1, etc. increments today). One was accidentally an "L" hang chin up. Tried and got two more (one at a time, with a good rest in between). Got my chin over the bar!! Yahoo!
[B]Dips[/B]: 10 X 2. Haven't gotten 10 dips in a row in about 20 years!
[B]Kipping pull-up practice. [/B]Approx. 20 reps broken into twos and threes. I'm getting close. I think I'd have had one if my arms weren't so blasted shot. Couldn't pull my caboose high enough! At least, this time the attempts looked reasonable in the mirror - - not so much like a gymnastics comedy routine!!:rofl:
[/I]