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

Charles Bennington 10-01-2008 06:40 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;414264][B][U]10/01/08[/U]:[/B]

[I][B]On another note:[/B] Got some not-so-good news about my previously injured R/knee today. This is the one in which I tore three of the four quad tendons from the knee a year ago in April. The x-rays revealed some narrowing (post surgical) of the "groove (patellar?) and possible tendon impingement from the narrowing. There were signs of degeneration and mild arthritis in the joint. Going to be starting physical therapy next week. Stay tuned. Joint feels great right now with the strengthening I'm getting from the squats and cardio work.[/I][/QUOTE]

Keep us updated on this, squats should be very beneficial. As far as the pull-ups go, I would give them a rest for a little bit to recovery and then reassess. Don't forget about working the negatives from the top even if you can't pull yourself all the way there.

Stephen R. Lampl 10-01-2008 06:43 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;414292]Keep us updated on this, squats should be very beneficial. As far as the pull-ups go, I would give them a rest for a little bit to recovery and then reassess. Don't forget about working the negatives from the top even if you can't pull yourself all the way there.[/quote]

Thanks, Chuck! I found out that I've been doing the squats wrong for basically 40 years. Knees already feel better, especially the right (injured) one. Thanks for the suggestion on the pull-ups. Things are kinda tight $$ wise right now, but as soon as my part-time job comes through, I'm ordering my set of bands!

Charles Bennington 10-01-2008 06:45 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;414295]Thanks, Chuck! I found out that I've been doing the squats wrong for basically 40 years. Knees already feel better, especially the right (injured) one. Thanks for the suggestion on the pull-ups. Things are kinda tight $$ wise right now, but as soon as my part-time job comes through, I'm ordering my set of bands![/QUOTE]

Bike tubes are the poor mans bands for assistance. I have a pair out by my pullup bar/rings.

Stephen R. Lampl 10-01-2008 07:02 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;414297]Bike tubes are the poor mans bands for assistance. I have a pair out by my pullup bar/rings.[/quote]

If you fill them with helium, does it add more assist? :rofl:

In all seriousness, do you cut them and then wrap the ends around the bar like the regular bands?

Charles Bennington 10-01-2008 07:32 PM

Re: The Bassman's Log (Steve Lampl)
 
[QUOTE=Stephen R. Lampl;414321]If you fill them with helium, does it add more assist? :rofl:

In all seriousness, do you cut them and then wrap the ends around the bar like the regular bands?[/QUOTE]

I just leave them as is and loop them through themselves making sure to stay away from the valve stem.

Stephen R. Lampl 10-01-2008 08:25 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;414350]I just leave them as is and loop them through themselves making sure to stay away from the valve stem.[/quote]

Thanks, Chuck. I'll give that a shot!

Stephen R. Lampl 10-02-2008 03:34 PM

Re: The Bassman's Log (Steve Lampl)
 
[U][B]10/02/08:[/B][/U]

[I]I've decided to work on my lung capacity, as I've gotten so winded on basically every WOD I've attempted, so I'm ramping up my cardio and interval work.

[B]Warmup:
[/B]Versa Climber: 12:30. Approx. 78 steps/min.
Elliptical Trainer: 30:00. Interval training - first 20:00. Breakdown:
1). L3/L4=3:45, L8= 1:15
2). L3/L4=3:45, L8=1:15
3). L3/L4=3:45, L9=1:15
4). L3/L4=3:45, L10=1:15
5). Last 4 min: L3.
Avg. base HR = 132 - 135. Interval HR = 144 - 156.
Last 10:00 continuous L3 - - HR avg. 126 - 132.

[B]Practice: Clean and Jerk form.
[/B]45# bar X 5 reps.
65# X 10 reps. Seemed easier with a little more weight.

[B]WOD: Clean and Jerk Ladders
1st min = 1, 2 min = 2, 3rd min = 3, 4th min = 4, etc. AMRAP.
[/B]95# used. Got thru 3rd minute. Failed last rep, 4th min (couldn't catch breath/clean weight).

[B]Push Press 65# barbell / 25# dumbbell one-arm push presses - -
alternating. Barbell / Db rt / Db lt = one round.
[/B]4 round of 10. 1 min rest between rounds.

GTG pull-ups. Got one in when I could. 1 DH chin-up ;) 8 reps total, one at a time.[B]

Dips. [/B](Dip station on pull-up/dip rack - - Roman chair?)
5 X 2. Shocker - - didn't know I could do them!
[/I]
Had fun today!

Charles Bennington 10-02-2008 04:05 PM

Re: The Bassman's Log (Steve Lampl)
 
Dips and DH Pull-Up, f'ing awesome man! Trust me when I say that you have a window of rapid progress and progression coming that will blow all of your expectations away. Six months from today you will be doing some incredible things.

Delita Wright 10-02-2008 05:54 PM

Re: The Bassman's Log (Steve Lampl)
 
Stephen, don't know if you saw this. I posted it in response to your comments last night on your wife:

Stephen, that's great. It is hard to think of myself as a model! LOL I suggest you check out [URL]http://health.groups.yahoo.com/group/awalkaday/[/URL] which is a walking group I started about 7 years ago when my goal was *A Walk A Day* starting with 5 minutes out and back. There was a time when I couldn't walk more than 1/4 mile and I was the slowest one on the sidewalk. Someday I'll write all that up. We have had a lot of people with real challenges like Fibro in the group and we are about that speed. It is small right now, but that might be even better and tell her we could sure use the *new blood.* LOL Also, I've been healed from almost everything so stick it out - there is hope! I'd be happy to hear from her, too, if she's interested. Delita

Stephen R. Lampl 10-02-2008 06:22 PM

Re: The Bassman's Log (Steve Lampl)
 
[quote=Charles Bennington;415071]Dips and DH Pull-Up, f'ing awesome man! Trust me when I say that you have a window of rapid progress and progression coming that will blow all of your expectations away. Six months from today you will be doing some incredible things.[/quote]

Chuck,

You are too kind, my man! It kinda sneaks up on ya, doesn't it? I had to do a chin up to get the DH, but I thought I'd fried my lats completely.........Thanks for the encouragement! Looks like I can realistically make my goals!


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