Matt Brewsters log

[matthew brewster]

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]

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]

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]

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]

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]

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.