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matthew brewster
04-05-2010, 04:34 AM
Coming back into training after a break due to various reasons.
Have become pretty deconditioned and weak so starting again as a beginner in my own mind.

Ill be mostly giving Gants Hybrid a go to get me back into the groove with a few changes here and there to fit in line with my fitness and work goals.

Goals for this year are
lose 8 - 9 kg of fat.
Improve VO2 max bleep test score to level 13, currently at 9
stop being as weak as a small kitten.
Get my technique sorted on all slow and oly lifts.

Monday 5th April
Hang power Clean 5 x 3 40 40 40
working on technique and watching as many videos as i can to get my technique squared away -


Front squat 5 x 3 70 70 70

Metcon
10 mins of 3 pull ups, 6 press ups 9 squats.
- 12 rounds 3 chins
scaled down to keep moving for the whole 10 mins and felt good, breathing hard but didnt kill my self, its only day one.

matthew brewster
04-06-2010, 04:04 AM
Tuesday 6th april

Push press 3 x 5 60 60 60

Nice and easy

OH squat 3 x 5 40 40 40
last set my shoulders started to go but felt good in the hips

metcon tabata
push ups - 20 12 7 6 4 6 6 5 def lack of strength endurance here
situps - 10 11 11 11 9 8 8 9
squats - 18 19 18 13 10 14 10 13
rower (cals) 9 9 8 7 6 6 6 7

rowed rather than pull ups as i can only do dead hang at the gym, and as i suck at these i would end ups with ones and two.

matthew brewster
04-07-2010, 03:15 AM
Wednesday 7th april

Power clean 50 50 50
worked on dan johns tips of creating an bow an arrow and keeping on the heels my knees still want to move forward though for some reason

Back squat 60 60 60
felt nice and light

dead lift 5 reps at 90

pull ups 3 3 2
man im poo at these

feeling pretty beaten up today so depending on if i get any working fires at work i may well be due a nice rest day.

matthew brewster
04-10-2010, 12:21 AM
Thursday 8th april
rest day but was on the yard for a few hours with pump and ladder drills

Friday 9th
Had to get a quick workout in only had 30 mins so -

4 rounds of the complex
hang power clean x2
power clean x2
clean x 2
30 kg

metcon work
15 d bell thrusters 17 kg
10 burpee
row 200m
12 thrusters
10 burpee
row 200m
9 thruster
10 burpee
row 200m
8.18
i enjoyed this but slower than i thought i wopuld be

matthew brewster
04-10-2010, 05:56 AM
after week one of returning to training im going to make a slight modification to my original plan,
doing 2 lifts on a work dayleft me feeling poo and beaten up and limited my conditioning work which is the priority for me but also i felt it on the fire ground, so as a slight modification im going to drop to one lift per day followed by a short intense and heavy for me metcon and on days away from work maybe try 2 lifts, ill review in about 3 months

Sat 10 april

Clean doubles -
50 (warm up) 60 62.5 62.5 65 65 67.5 67.5

All felt good still need to load my hammies more.

Metcon
3 rounds
10 thruster - 2 x 17.5 d bell
20 swings - 20 kg hard style
30 lunge walk 2 x 17.5 dbell
40 sit ups
rest 3 mins

4.07 (7.07)12.24(15.24) 21.40

matthew brewster
04-12-2010, 05:16 AM
Sunday 11th april
Front Squat - 72.5 72,5 72,5
may well have started too high in the beginning of this experiment,

push press 62.5 62.5 62.5

all power cleaned from floor no rack at work

poor session all round had planned to do a metcon as well but this was a workout in between night shifts, had been awake for 27 hours and had a house fire persons reported, two car fires and an enjoyable 4 hours moorland fire fighting! so wrote it off as a bad day probably should have rested.

Monday 12th april ( After another 15 hour night shift)
OHS 42.5 42.5 42.5
all felt good

Metcon
run 200m
21 bag of sand squat (about 25kg)
20 press ups
run 430
15 bag of sand squat
20 press ups
run 630
9 bag of sand squats
20 pree ups

forgot my watch

really nice sunny day so fancied playing around in the garden with stuff to hand so this metcon did the job nicely.

matthew brewster
04-14-2010, 04:34 AM
Tuesday 13th April
rest day

Wednesday 14th
500m row x3 with full recovery
1.34.0 1.37.2 141.7

this was hard my conditioning is really low at the moment

metcon finisher
7 rounds
7 swings 20kg
7 sit ups
7 burpee

7 mins ish, timed on gym wall clock

i like this metcon a lot ill defo do it again

matthew brewster
04-15-2010, 08:08 AM
Thursday 15th april

back squat find 1 rep max
120

metcon finnisher
6 x 250 m row
rest 45 seconds
trained with the power lifters at the gym, i say trained but i maxed out on their warmup weights ;-)

matthew brewster
04-18-2010, 04:24 AM
Friday 16th april
rest day

Sat 17th april
Snatch 5 sets x 4 reps at 75 %
37.5 37.5 37.5 37.5 37.5

Finisher
5 rounds
5 deadlift at 80 kg
10 dips

5.53

not bad little couplet

Sunday 18th

Front squat 5 sets 3 reps at 80 %
75 75 75 75 75

working on form all felt good and nice bar speed bar the last set,

Metcon
4 rounds
run 400m
6 dead hang pull ups
25 swings @ 24 kg

16.50

maintain good form rather than go for speed and ended up with a nice workout.
i was digging through the old archives from crossfit looking for some inspiration for metcons i found this from 2003, and altered it a bit by halving the pull ups and adding a round. some good stuff in the old workouts section, lots of quick couplets and triplets. ill use a few more i think.

matthew brewster
04-21-2010, 03:59 AM
monday 19th april

Back Squat find 3 rep max 115 - equal no gain

finisher
run 430m
3 rounds
7 dips
14 swings 24kg

run 430
2rounds
7 dips
14 swings

run 430
7 dips
14 swings

12.17

Dropped into crossfit Manchester for a session. good place good people.
unfortunately it was max testing week so a 3rd day of squats on the trot,
but got some good coaching on form.

matthew brewster
04-21-2010, 06:34 AM
WEDNESDAY 21st APRIL

Clean an jerk 3x3 at 85% 60kg

Cleans were good jerks not so much - still need to work on fireing my hips and weight on the heels.

Finnisher

3 rounds
10 burpee
20 pressups
30 squats
run 400m

rest 3 min between rounds

3.18 (6.18) 9.52 (12.52) 17.17

matthew brewster
04-22-2010, 04:36 AM
THURSDAY 22nd APRIL

Dead lift 5 x 1 at 90% 135kg

Finisher
rounds in 15 mins
5 dbell dead lift
5 dbell hpc
5 dbell thruster
17.5 x2
10 rounds

This was hard i had planned to do one round on the min every min, but it soon became obvious that it wasn't going to happen.
so switched to this.
After the first 3 sets it became 5 x 5 x 5 then about round 7 everything was broken.

It defo got my heart rate up and taxed my strength, not sure if i set it too heavy though as i seemed to often spend 5 to 10 seconds resting rather than lifting

matthew brewster
04-24-2010, 04:12 AM
FRIDAY 23 April
Rest day


Sat 24 april

Shoulder press 1 rep max
75 f
72.5/1 equal no gain

Finnisher 10 - 1
swings 24kg bell
burpees

Felt weak and tired today no strength or energy i might need two days a week off rather than one, but felt guilty and went to train. lesson learnt.

matthew brewster
04-25-2010, 03:33 AM
Sunday 25th april

Back squat 5 x 4 90 kg

finisher
5 rounds
5 deadlift 80kg
10 burpee
flew through this untill the start of round 4 then it sucked like a fat man
like it though! next time the target is unbroken

matthew brewster
04-28-2010, 05:08 AM
Monday 26th April
Snatch 5x3 80 % - 40kg

finisher complex with barbell
5 rounds
5 reps of
deadlift
hang clean
f squat
push press
rest 1 min between rounds
bit too light
whilst getting alot of help with my programme just thought id have a play in the gym.

Tuesday 27th
Deadlifts at CF Manc- dropped in between night shifts for deadlift day
build up to to 5 rep max -

130 PB +10kg

went for a heavy single

155 PB +5kg

very happy with those lifts

finnisher
7 thruster
10 chinups - kipping
rounds of
7min - rest 3
3min - rest 1
1min

matthew brewster
04-29-2010, 07:46 AM
WEDNESDAY 28th april
rest day

THURSDAY 29TH APRIL
Start of the new programme

Back squat
3 x 5 x60

bench
3x5x70

chins
3x3

played with a k bell for 10 mins nothing major 16kg

really light easy day after resetting all my weights - felt odd to go so light. will increase each one by 2.5kg next week, but means at the moment i can get some good conditioning in on top of my weights

matthew brewster
04-30-2010, 02:36 AM
FRIDAY 30th APRIL

Deadlift 1x5 - 90kg

Finisher

4 rounds
5 power cleans - 2x20kg plates and short bar, maybe 50kg ish
run 400m - treadmill 16.5 kph, 16.5kph 15.5 15.5 incline 1.5%

didn't time it but i estimate it was around 11 - 12 mins
Cleans slowed me down, the last round were all singles with 3 - 4 breaths break per lift.

If i ever doubted that a short hard metcon would do the trick, this has proved me very very wrong!!!

i haven't had a hit on a workout like this in a long time.
Because it looked so easy i went full bore right from the get go and got my ass royally handed to me.

matthew brewster
05-01-2010, 02:26 AM
SAT 1st may
Active rest day

went for a little jog with a plan of running 3 miles -
my conditioning is so bad at the moment i had to break it down into run a mile walk 1 min run a mile just to avoid killing my self.
my heart rate reached 182 at one point !

To be honest i feel pretty disgusted that ive got into such bad shape, i know lsd training is regarded as bad but i dont think this is anywhere close to that, my mum can jog 3 miles!! its given me a good kick up the arse :)

matthew brewster
05-04-2010, 05:26 AM
Sunday 2nd may
rest day cos of life stuff

Monday 3rd may
Front squat 3 x 5 40 kg

shoulder press 3x5 at 47kg

both powered clean from the floor as i have no rack at work

Tabata finisher
straight through 20:10 no rest between exercises

press ups - 19 11 6 6 5 4
squats - 18 21 18 15 14 10
sit ups 12 12 11 7 10 8

i wasn't sure if im ment to do front squats on this programme but i figured what the hell, im crazy like that ;-) and i have no rack at work so the back squat would have been very hard, its this or a smith machine.

Tuesday 4th may
Warm up - 3 rounds 10 swings, (10 l/10r) 10 clean and press, 10 snatch -

16 kg bell

Chin ups
10 rounds - 2 every 30 seconds
failed to get my chin any higher than level with the bar on the very last rep - keep the same for next week.

Power clean - 5x5 oops should have been 5x3 -
50 kg

Finisher

3 x 800m on treadmill rest 2 mins then reset the treadmill so maybe 2.15.

i tried to increase the speed after the first 400m so it looked like this
1) 14 - 14.5
2) 14.5 -15
3) 14.5 straight through i was at my max already.

max heart rate 182 and dropped to around 120 in the 2 minute rest.

Its good to be back working on my running again, and interesting to see the comment on the gpp forum that metabolic intervals are not the be all and end all of cardio fitness.

My crossfit ( if you will) fitness has improved no end but i certainly think after my disaster running the other day that i was fittest in the vo2 max sense when i ran 3 times a week with distances of 3 miles, 4 miles and a fartlek session. with 2 sessions of gpp drills sprinkled in here and there.
I intended to keep this session as pure running or rowing intervals with a rest and go again, not throw some other exercise in between each run.

matthew brewster
05-07-2010, 03:33 AM
Wednesday 5th may

rest day

Thursday 6th may

Back squat 3x5 62.5 nice and quick -
still feels very light im tempted to add 5kg next workout

Bench 3x5 72.5

Chins 3 3 4 - next week will go for a max across all sets

all weights still feel very light so i will add 5 kg rather than 2.5 next workout

Friday 7th May

2x5 deadlift 95kg add 5 kg

Finisher
5 rounds
10 hang snatch dbell 17.5kg
10 swings 24kg
5 chinups - all singles with a little kick, yesterday took more out of me than i thought it would.

6.48

matthew brewster
05-09-2010, 05:41 AM
Sat 8th may
rest day - ive had two days of celebrations for my birthday so ate curry and burgers and drank lots of larger sod the diet :D

Sunday 9th may

Warm up row 10 mins at a max of 30 spm - 2367
2 rounds
10 ohs
4 pull ups dead hang
10 dips
10 sit ups
samson stretch

weight 98kg - almost 97 but not there yet!

Front squat 3x5 @ 50kg
felt really good will add 2.5 next week

Shoulder press 3x5 50kg still feels light will add 2.5 though and see what happens

Finisher
10-1
Swings 16kg
burpee (proper standard with a press up) jump was a little weak towards the last few sets

Having spend a few days reading around the web, and some original CF Journal articles i am going to concentrate on form and get my intensity that way rather than spaz about for a quick time.
i have come to this decision having watched some old videos from 2007 when form was the main aspect of the metcon ie full extension and chest to bar etc and reading some of cosgroves work.

i tried it with this couplet today and it felt good, i got the kick ass feeling i want . i have to remember my sport is the fire ground and not the gym, improved time gained through shorting reps achieves nothing but ability at my job does !!!!

matthew brewster
05-10-2010, 03:15 AM
Monday 10th may

pull ups 10 x 2 every 30 seconds
bad session, failed on set 6 with 1 rep and the last 4 sets all ugly.

Power clean 5x3 52.5 - add 2.5 kg

5 x 500m row
1.40.7
1.37.8 + 5 off pb
1.42.3
1.44.6
1.45.6

tried to pace my rows for a quick finish.

matthew brewster
05-12-2010, 02:22 AM
Tuesday 11 may 2010
Active rest day

Had my first ever game off squash last night, damn was it hard but good fun

Wednesday 12th

5 k run on a treadmill at 1.5% - 28 Min's

unbroken run which compared to last time is a big improvement ill keep at least 1 one longer run in a week just because i quite like it

matthew brewster
05-13-2010, 03:27 AM
Thursday 13th may 2010
Back squat 70kg
5 5 5 all good bar speed

Bench 80kg
5 5 5 all good bar speed

Chins 3 x max
6 4 3

ABZZZZZZZZZZ - 3 rounds
5 roll out from knees
10 crunch
10 knee raise
10 combo crunch and knee raise

Today is the first session where i felt like i was actually lifting any weight, as opposed to just going through the motions.

Add 2.5 to both next week

matthew brewster
05-14-2010, 03:10 AM
Friday 14th may
Deadlift - 2x5 at 100kg
felt good today add 5kg next workout

finisher
on the minute for 15 minutes
5 deadlift
5 hang power clean
5 thruster

2x 12.5kg dumbell

Great finisher!! Much better weight selection than last time when i went far to heavy.
This resulted in about 30 secs work and 30 secs rest for the first 10 rounds then rest got smaller and smaller ending with no rest between rounds 14 and 15.

matthew brewster
05-29-2010, 12:31 AM
Havent really trained for 2 weeks due to a bad break up with the mrs and going on a hardcore whisky and fags diet, only posative to come from it is that i lost 6 pounds over the 2 weeks,. back to training again.

Tuesday 25th may
20 min circuit with 2 x 20kg dumbells
6 bench
6 lungle
6 sit ups
very sore hamstrings

WED 26th may
D bell snatch 3x5 17.5kg
bench 3x5 80 kg
b squat 3x5 75 kg, hammies to calfs every rep
chins 3 sets max 7 4 3

Abbbbbzzzzzzzzz
3 rounds
10 sit ups,
10 leg raise
10 combo
20 russian twist blue ball

Thursday 27th may

PT at work, run 3 miles - steady pace 26 mins

Friday 28th
rest after busy night shift

matthew brewster
05-29-2010, 11:59 PM
Sat 29th may
10 -1
deadlift
push press
hang power clean

30kg
didnt time, was really hard on my grip on forearms

matthew brewster
10-06-2010, 01:31 AM
Returning back to training after some nasty life stuff got in the way, I have done very little in the last 5 months so starting back as a new trainee,
Hopefully keeping this log might keep me accountable.

The plan is 2 days basic lifting, 1 day of intervall training, one metcon and a day of this and that,

This weeks training so far,

Sat 3rd october - CF Leeds

Split snatch - 55 kg PB
clean and jerk 77 kg PB

10 mins amrap
6 cleans 55kg
12 pull ups
48 rope turns

4 rounds 3 cleans


Sunday 4th October

Lifting day work out a
3x5
squat 60kg
bench 70
deadlift 70 kg -

starting so light to keep my back flat and learn to use my legs not just use all upper body strength.

dips 3 sets max rest 1 min 11 10 11

matthew brewster
10-06-2010, 01:36 AM
Monday 4th

3 x run 1 k on treadmill at 1% rest 3 mins

14.5kph, 14.5, - 3rd started on 14.5 had to drop to 13.5

im so out of shape ;-)

Abs
5 roll outs
10 ball twist per side
10 v ups
3 rounds

Tuesday 5th
20 mins of
5 l/r dumbell snatch 15kg
10 swings 24kg
5 burpee

just worked steady all the way through this, took a 10 second break after each round, felt tired and had no snap.

Farmers carrys - 2x 20kg kbell
4 x 8 rest 1 min

matthew brewster
10-06-2010, 09:52 AM
Wednesday 6th october

Lifting workout b

Squat 3x5 62.5
press 3x5 55 pc from floor
power clean 5x3 60kg
chins 5 5 6 - last set palms towards me

matthew brewster
10-08-2010, 02:15 AM
Thursday 7th october

Steady run about 4 miles at 9 min pace nice and easy


end of my first week back, im going to try to avoid the temptation to train for at least 2 days now