TRT - Thai Replacement Training
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| matthewvc |  | ... | 28-11-2022 @ 14:15 |
 ‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Smolov Jr Week 2, Day 2 for some reason my right bicep felt very tight last night missus tortured it (aka performed the ancient art of thai massage), on it for a bit and loosened it up, but still aware of it warming up so each warmup had a bit of bicep stretching bench press 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 1 @ 100kg 7 x 5 @ 115kg (+5kg on last week) leg press 2 x 12 quads machine 2 x 12 hammies machine 1 x 12 1 x 8 easier than last week, think i'll bump the weights up 7.5kg next week. having a Wat Pho qualified masseuse for a wife is a huge help here. Massage is highly regulated in Thailand so she's done something 1000 hours of training at Wat Pho Bangkok just to get a practitioner licence there. So when it comes to gym aches and pains, she definitely can work some magic to alleviate them. | ||
| matthewvc | | ... | 30-11-2022 @ 13:21 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Smolov Jr Week 2 Day 3 bit of light stretching bench 1 x 15 @ 20kg 1 x 8 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 90kg 1 x 1 @ 110kg 8 x 4 @ 122.5kg Chest supported row machine 3 x 8 rear delts 1 x 15 2 x 10 weight still comfy, no pain in bicep today. 32 reps with more than my 1RM less than 2 months ago. 'fake' gainz of course being so detrained, but still enjoyable. | ||
| matthewvc | | ... | 02-12-2022 @ 10:31 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Smolov Jr Week 2 Day 4 stretching + 1.25kg plate rotator cuff bench 1 x 15 @ 20kg 1 x 8 @ 50kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 10 x 3 @ 127.5kg still quite easy, but rushed this morning and did the whole lot including warmups in 30 minutes, which is not resting enough between the triples. I'm going to extend the last week to 8 days so I can do the final 10 x 3 on a Saturday with longer rests. It is the most psychologically demanding day by far - relentless sets at 90%+ of original 1RM is brutal. | ||
| matthewvc | | ... | 04-12-2022 @ 13:01 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Smolov Jr Week 3 Day 1 stretches + external rotators 1.25kg 1 x 15 @ 20kg 1 x 8 @ 50kg 1 x 5 @ 70kg 1 x 3 @ 90kg 1 x 1 @ 102.5kg 6 x 6 @ 115kg (+7.5kg last week, +12.5kg total) lat pulldowns 1 x 10 3 x 6 rear delts 3 x 10 biceps cable curl 3 x 10 bw 101.7kg noticed a little tightness in bicep, seems to niggle a bit when benching with a wider grip (for me is still inside the rings) so i took a close grip fingers against smooth bit today. still quite comfy and no drama. confident of 160kg at end of this run | ||
| matthewvc | | ... | 06-12-2022 @ 13:46 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Smolov Jr Week 3 Day 2 rotators 1.25kg plate stretching bench press 1 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 95kg 1 x 1 @ 110kg 7 x 5 @ 122.5kg chest supported rows 3 x 5 bw 102.3kg Working sets done in 25 minutes. All weights still comfy albeit fatigued at end. Increasing confidence of going over 160kg come max time. 200kg au naturale without having to pile loads of weight on would be lovely. | ||
| matthewvc | | ... | 08-12-2022 @ 12:54 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Smolov Week 3 Day 3 stretching rotators 1.25kg plate bench 1 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 6 x 4 @ 130kg (+7.5kg, +12.5kg total) weight was ok but aborted after 6 sets due to bicep tendon pain. supposed to do 10 x 3 on sat but better safe than sorry and will end this a session early, take a max middle of next week. still confident of a big PB. ice and ibuprofen now and get my missus to cross friction it in 2 days. | ||
| Wayne_Cowdrey |  | ... | 08-12-2022 @ 13:23 |
 Still got a little bit of strength Member 400, 22063 posts | Very bench focused  | ||
| matthewvc | | ... | 09-12-2022 @ 12:00 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Wayne_Cowdrey said:Very bench focused Yeah I am only doing lifts that don't leave me an injured mess. Back squats play havoc with my shoulder and deadlifts seem to be niggling my SI joint, so 'Leg day' is nothing more than maintenance. I'll move something a little more sensible and varied after this. Definitely adds a ton of strength if you can survive the insane volume. | ||
| matthewvc | | ... | 11-12-2022 @ 13:13 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | taper day bench 1 x 20 @ 20kg 1 x 8 @ 30kg 1 x 5 @ 40kg 1 x 3 @ 50kg 1 x 2 @ 60kg 1 x 1 @ 70kg 1 x 1 @ 80kg 1 x 1 @ 90kg 1 x 1 @ 100kg 1 x 1 @ 110kg 1 x 1 @ 120kg 1 x 1 @ 130kg triceps rope pushdowns 2 x 12 shoulder press 1 x 10 4 x 6 lat machine 4 x 6 leg press 3 x 6 leg extension 1 x 12 2 x 10 all assistance done quite light and 15-30s rests bench was case testing biceps tendon out, improving but still a bit sore. weights felt easy. will take a max in 3-4 days, guessing 160-165 from speed the 130 moved. | ||
| matthewvc | | ... | 13-12-2022 @ 13:35 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | training max stretches + rotators bench 1 x 20 @ 20kg 1 x 8 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 60kg 1 x 2 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 135kg 1 x 1 @ 150kg 1 x 1 @ 160kg Chest supported rows 3 x 6 biceps 1 x 10 1 x 8 1 x 6 bw 102.1kg Still feel a bit fatigued but would rather keep maxes low rather than taking more days off just to add a few more kg and make the next block percentages more difficult. Heavier benches done with close grip, still felt a touch of bicep tendon twinge. 160kg was about right weight for a training max with this grip. 15kg in 2.5 weeks of enduring Smolov. | ||
| matthewvc | | ... | 16-12-2022 @ 15:04 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | caught whatever my son has and half his school are off with. there's scarlet fever, covid, flu, chicken pox, and RSV going round, so take your pick. took 40mg dextromethorphan, 60mg sudafed, 1 x lemsip and tried a pointless gym session bench singles up to 145kg, weight was ok, but wheezing and felt like death warmed up so left. | ||
| matthewvc | | ... | 18-12-2022 @ 17:07 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | no training, bedridden for last two days with something | ||
| matthewvc | | ... | 04-01-2023 @ 14:05 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | finally back to the world of living after one hell of a nasty chest infection. it started thursday 17th december, ruined my gym that friday and left me bedridden for over a week. at worst i was hacking up phlegm with some blood in it. covid tested negative and i've had a flu injection. (I had covid last year and it was nothing compared to this) nearly 3 weeks on I still have a bit of a cough and fair bit of post viral fatigue will see what damage has been done gym wise on friday having lost about 5kg weight. nothing derails training like sickness. a torn pec or hammy can always be trained around but not when stuck in bed with the plague. | ||
| matthewvc | | ... | 11-01-2023 @ 13:47 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | ease back in BP 1 x 12 @ 20kg 1 x 5 @ 30kg 1 x 5 @ 40kg 1 x 5 @ 50kg 1 x 5 @ 60kg 1 x 5 @ 70kg 1 x 5 @ 80kg 1 x 5 @ 90kg 1 x 5 @ 100kg CGBP 1 x 6 @ 80kg 1 x 6 @ 90kg pulldowns 3 x 10 all quite easy, strength not taken as bad a hit as i thought | ||
| matthewvc | | ... | 13-01-2023 @ 13:59 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | another gentle session bench press 1 x 12 @ 20kg 1 x 5 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 80kg 1 x 5 @ 100kg 1 x 5 @ 110kg shoulder press 1 x 5 @ 20kg 1 x 5 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 70kg 1 x 5 @ 80kg triceps 3 sets 20,10,10 coughing still but more strength returned today | ||