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

Stephen R. Lampl 10-14-2008 04:20 PM

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!

Stephen R. Lampl 10-14-2008 04:50 PM

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]

Stephen R. Lampl 10-14-2008 09:26 PM

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]

Nancy Cohen 10-14-2008 09:31 PM

Re: The Bassman's Log (Steve Lampl)
 
oh so close!!! :)

Stephen R. Lampl 10-14-2008 09:41 PM

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!!

Stephen Smith 10-14-2008 10:30 PM

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).

Stephen R. Lampl 10-14-2008 10:35 PM

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:.

Stephen R. Lampl 10-15-2008 12:37 PM

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]

Chris Scott 10-15-2008 11:48 PM

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.

Stephen R. Lampl 10-16-2008 09:29 AM

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.........


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