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Old 05-09-2010, 06:41 AM   #21
matthew brewster
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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

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 !!!!
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Old 05-10-2010, 04:15 AM   #22
matthew brewster
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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.
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Old 05-12-2010, 03:22 AM   #23
matthew brewster
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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
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Old 05-13-2010, 04:27 AM   #24
matthew brewster
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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
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Old 05-14-2010, 04:10 AM   #25
matthew brewster
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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.
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Old 05-29-2010, 01:31 AM   #26
matthew brewster
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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
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Old 05-30-2010, 12:59 AM   #27
matthew brewster
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Sat 29th may
10 -1
deadlift
push press
hang power clean

30kg
didnt time, was really hard on my grip on forearms
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Old 10-06-2010, 02:31 AM   #28
matthew brewster
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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
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Old 10-06-2010, 02:36 AM   #29
matthew brewster
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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
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Old 10-06-2010, 10:52 AM   #30
matthew brewster
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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
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