Motor's madcow log

[Motorschweitz]

So, didn't do much over Easter except sleep like shit. Friday, I did do some hill sprints and pullup sets of 23 and 10 and 3 sets of 40 for pushups. Walked around for 3 hours in Montreux on Saturday and didn't do shit Sunday and Monday. Ate decently, at least, but my hip mobility is so f*cked. I bought a PVC pipe and have been rolling around on it, but I'll just get a foam roller and a massage ball soon - will definitely need it.

This week I am not sure what to do. I will probably be out hiking on Saturday, so my normal schedule is a bit screwy. It's probably best to skip recovery squats this week, doing dead and press tomorrow night and then hitting the heavy day again on Friday to get back on track. I'll play by ear.

Squat [75 92.5 110 130 147.5]x5
Bench [57.5 70 85 97.5 112.5]x5
Row [52.5 65 77.5 90 102.5]x5

Every single rep sucked so much ass. I felt like shit and lifted like shit. Got em all done anyway - normally, when I feel like this going into a workout I feel pretty good coming out, but I felt like shit the whole way through. Worst was the heavy set of squats. Squat-morning'd the last one out of the hole, lost tightness. Gah. Skipped assistance, if I feel better later today I'll do it. I need to sleep more.

[Motorschweitz]

Squat [75 92.5 110 110]x5
Press [45 55 62.5 72.5]x5
Dead [115 140 162.5 187.5 (PR)]x5

Chin BW x15 x11 x7
LTE 45 x10 x3

Felt like shit all day, thought I might be getting sick and debated skipping today's workout. Sacked up and this time started feeling good once I got going. Must've been the 4 pieces of cake I had today. Nothing of note other than last press set was too tough for comfort, and pulled only 2.5 kg over last week since last week I pulled too much on accident. I might stop deadlifting with a belt. It just feels weird and doesn't feel comfortable on my back.

[CFB]

Hey, great to see another guy from Switzerland here on the SS-Forum! Keep going, maybe we can meet up at some time for a workout in Zurich or Bern. Cheers, Markus

[Motorschweitz]

Hey, great to see another guy from Switzerland here on the SS-Forum! Keep going, maybe we can meet up at some time for a workout in Zurich or Bern. Cheers, Markus

Cool! I checked out your log too, it would be nice to work out with someone stronger than me...sadly, my weaksauce lifts are probably the strongest that are seen in my gym (ASVZ at ETH). I assume you work out at Crossfit Bern - too bad, I used to go to Bern regularly, but not much anymore. Well, if I plan on being there I'll send you a PM and maybe drop in.

[Motorschweitz]

Squat [72.5 95 110 130]x5 150x3 (PR) 110x8
Bench [57.5 70 85 97.5]x5 115x3 85x8
Row [55 65 77.5 90]x5 105x3 77.5x8
Hang Clean 20x10 40x5 55x3
Power Clean 55x3 65x3 80x2 75x3x5
Squat 95x20
Chins BWx5 +25 x7, x6, x5
Dips BWx10 +25 x10x3

I am super tight around the hips, and my squats suffer from it. Heavy squat triple felt awful. I did the set of 20 just because, I felt like I needed more volume and I'd never done a set of 20 before - it was with weenie weight so not bad, but I still had to take a knee after it. Stick with 75 for form work in PC, 80 didn't feel right.

[Motorschweitz]

found myself at the gym today so did a little work. Hopefully doesn't screw things up, since I have to start on regular sked again tomorrow.

Hang clean 20x5x2 40x5x2 60x5x2
Power clean 60x3x3 75x3x5
Chins BW x20, x15, x10
Dips BW x25 x4

form work, mostly.

[CFB]

I had also the problem with tight hips. Mobility work and foam rolling helps a lot. Not an issue anymore. Before every squat workout I invest 10 Minutes in foam rolling and stretches like the couch stretch or the paleo chair. Helps opening the hips. Squat form gets much better like this. By the way: 20 Chins, that's great! Not many in my gym can do that at your bodyweight.

[Motorschweitz]

I had also the problem with tight hips. Mobility work and foam rolling helps a lot. Not an issue anymore. Before every squat workout I invest 10 Minutes in foam rolling and stretches like the couch stretch or the paleo chair. Helps opening the hips. Squat form gets much better like this. By the way: 20 Chins, that's great! Not many in my gym can do that at your bodyweight.

Thanks! Where do you get a foam roll in CH? The website www.feelbest.ch isn't responding to my order request for a Blackroll (from last week) so I don't know if they are really online. When I try to order from D, they direct me to the CH website. I'm using a PVC pipe that I got last week, and it's already working wonders, but I need a real foam roll. I also use a softball I stole from my team.

[Motorschweitz]

Squat (75 95 115 132.5 150 (PR))x5
Bench 65x10 (72.5 87.5 100 115)x5
Row (55 65 80 92.5 105)x5
Chin BWx5 +25 x7, x6, x5
Dips BWx10 +25 x10 x3

Rolling around on a PVC pipe in the morning made the heavy workset feel soooo much better. I realize now my weak point in squats is my mid to lower back, so I'm gonna start doing RDLs as assistance more often, and do some hypers. The rows are actually helping with this too. I also did a set of 10 with my light bench set just to focus on my ground connection.

[CFB]

For CrossFit Bern we ordered the foam rollers about one year ago at http://www.perform-better.de/Produkt...am-Roller.html. They are in heavy use since then and are perfect. Rather hard, but we like it better than the soft rollers. We also use lacrosse balls (no softballs), they are in my opinion best for soft tissue work. Usually we get our ideas for mobility workouts from mobilitywod.com (Kelly Starrett). This stuff works wonders (if you take the time to actually do it..).