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matthew brewster
01-02-2011, 05:15 AM
After the worst year of training ever due to injuries, feeling burned out for 6 months after following a bad training system and some major life issues I'm back on the ball.
I recently failed my fitness test at work and have a month to sort my self out and retake.

I'm going old school and training will be a mix of running basic lifting and maybe the odd met con type thing,

I know its not the most scientific or coolest thing to do but it has worked for me in the past and i quite enjoy it.

I saw the seal basic programme that chad posted and i thought it looked interesting so going to follow the running programme to establish a base and add in some lifting etc

Goals
after the last year my initial goal is establish a regular workout routine of 5 - 6 days a week,

reach the basic standards of strength in deadlift, bench, squat and press.
and play with the olympic lifts

all help is welcome and encouraged

weight 101 kg

matthew brewster
01-02-2011, 06:20 AM
Sunday 2nd january

3 mile run at just above conversational pace

27.17 average speed 9 min mile (according to the phone app)


Fairly flat run on tarmac includes the odd stop to cross the road etc
middle mile felt very hard and hacked up a lung,

matthew brewster
01-04-2011, 05:15 AM
Monday 3rd jan
rest day after a night shift


Tuesday 4th jan-

hps 5x3 40kg
dead lift 3x5 110 - keep back flat
bench 3x5 85

2 mins rest between each set


10 mins run as far as possible 1% on treadmill
min 1 - 7 13.5
7 - 8 13kph
2180m
this was hard plan was to go to 12 mins but thought i was going to die, will work on hitting 10 mins at 13.5

matthew brewster
01-06-2011, 08:03 AM
wednesday 5th jan
rest day

thursday 6th jan
4 x row 500m - 80 - 90%
rest 3.30
all under 1.50

4 x 15 pressups rest 1 min
4 x 15 situps
6 x 2 pull ups

good session

matthew brewster
01-07-2011, 05:02 AM
Friday 7th jan

Power clean
5x3 60kg - need to work on using my legs and not purely upper body strength on these - delay the final pull

Press 3x5 60kg

F squat 3x5 60kg

good form on each rep

matthew brewster
01-10-2011, 08:02 AM
Monday 10 jan
Day 1 of remedial pt at work

all sets should be 3x12 but i had no idea of weights to use so some trial and error.
Ill be getting these sessions twice a week i think,

1 min rest between each set
Dbell bench 2 x 20 / 14 27/12 27 / 8
barbell row 50 / 12 50/12 50/12
barbell press 50/ 11 40/9 40/6 - really hard for some reason
goblet squat 20 /12 20/12 20/12
ez crul bar & 2x10 12 9 6

dip 10 8

plank hold 2 x 1min


I havent trained like this in about 8 years, i know its not the best for development of athletic ability, however i have to say i really enjoyed it, :D

matthew brewster
01-11-2011, 06:16 AM
Tuesday 11th jan
bulit up to a max clean and spit snatch of 70kg then 8 singles rest 1 min

8 rounds on the min
1 power clean
1 clean
1 push snatch ( or is this a snatch ?)


rest 3 mins
5 rounds
20 squats
10 press ups
10 sit ups
2 chins
100 rope turns

worked at a brisk pace and kept form perfect as opposed to my old cf way of doing this workout.

matthew brewster
01-12-2011, 10:36 AM
Wednesday 12th jan
Warm up 5 mins

20 mins of
1min 15kph
1min 5 kph
1 min 10kph

rinse and repeat,

felt tired today