TRT - Thai Replacement Training
Users viewing topic: matthewvc & 1 Guest
| matthewvc |  | ... | 13-03-2023 @ 17:18 |
 ‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bit of stretching, super light rotators and shoulders first dynamic bench 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 6 x 3 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 120kg 1 x 2 @ 130kg triple choked purples 1 x 8 @ 70kg 1 x 5 @ 90kg 1 x 5 @ 100kg 1 x 5 @ 110kg triceps pushdowns 3 x 8 @ stack biceps 2 x 12 @ 12.5kg 1 x 8 @ 12.5kg felt far better with a bit more rest. no aches or twinges and 130kg flying up. thurs will do a heavy-ish opener single, taper right off then take a training max before leaving for thailand | ||
| matthewvc | | ... | 16-03-2023 @ 13:44 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | stretching, shoulders, rotators bench 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 2 @ 120kg 1 x 1 @ 140kg bottom up (dead press) 1 x 1 @ 160kg 1 x 1 @ 170kg 1 x 1 @ 180kg bench + purples triple choked 1 x 3 @ 70kg 1 x 3 @ 110kg 1 x 3 @ 130kg purple band pushdowns 3 x 12 finally back up to 4 plates with some form of full range motion press. I managed to hit 200kg on the dead press in past and this translated into a 210kg effort in the gym. so fingers crossed I can see a similar carryover. certainly is a horrible lift. taper off now - do 1-2 light sessions and see what i can do prior to heading off to thailand | ||
| matthewvc | | ... | 21-03-2023 @ 13:58 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 21.03.2023 @ 14:00 PM by matthewvc deload before testing max in a few daysbench 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 3 @ 60kg 1 x 2 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 110kg 1 x 1 @ 120kg some light pulling fluff 110kg was the best lift i've done since return. perfect bar path, which having unracked myself in a crappy commercial rack with huge hooks also meant smashing it into the hooks. 120kg adjusted a bit but felt the path was 'off' all felt super light mind, but 180kg+ self handoff may be interesting | ||
| matthewvc | | ... | 24-03-2023 @ 13:38 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | test bench 2 x 12 @ 20kg 1 x 9 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg 1 x 1 @ 160kg closer grip due to pec 1 x 1 @ 172.5kg stopped as I felt something twinge in same old pec area at 140kg did 160 and 172.5 with closer grip but conscious of this, flying out to Thailand on Tuesday so last thing I need is a torn pectoral. Disappointing I didn't try 182.5kg (would've been a big risk) but need to rest properly and let this strain recover properly. considering where I was 2 months ago after 1 month of sickness still decent. Need to just bench more volume too - gained loads pre christmas simply hammering smolov, russian squat thingy for bench etc.. not really feeling much from bench + assistance, it's just a case of managing load. | ||
| matthewvc | | ... | 20-04-2023 @ 10:17 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Not done much benched upto 100 kg for easy reps bit of generic legs did these in air-conned gym Pattaya but it has been brutal hot here in Central Thailand. Even my missus is sweating | ||
| matthewvc | | ... | 27-04-2023 @ 15:50 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 27.04.2023 @ 15:51 PM by matthewvc gentle return to training. bench focused but adding deadlifts + ssb squats in again bench 1 x 10 @ 20kg 1 x 5 @ 40kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg pulldown machine 1 x 10 @ 40kg 2 x 8 @ 60kg triceps pushdowns 3 x 10 @ 40kg bench felt surprisingly easy considering not done anything other than a basic movements in a hotel gym for last 6 weeks. | ||
| matthewvc | | ... | 29-04-2023 @ 12:35 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 12 inch box squats DIY SSB using straps 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 65kg 1 x 2 @ 80kg 1 x 2 @ 90kg 1 x 2 @ 100kg bench 1 x 10 @ 20kg 1 x 3 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 90kg 1 x 2 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 120kg 1 x 2 @ 130kg squats quite easy, surprised as the most I've ever squatted for several years is my BW getting off the khazi (in defence some have been Thai style squatty hole one's so I definitely reached IPF depth) | ||
| matthewvc | | ... | 29-04-2023 @ 19:58 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Got a nice earner on a glaring value bet at ladbrokes. England -28 against France in RL at 19/20. England won 64-0 and to see 28 handicap at near evens considering the gulf in class was far too tempting not to put a tidy sum down. the smaller markets always find good value. footy and the nags are difficult. | ||
| matthewvc | | ... | 01-05-2023 @ 15:25 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | cg bench long pauses 1 x 10 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 2 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 135kg 1 x 1 @ 150kg low box diy ssb squat 1 x 5 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 70kg 1 x 2 @ 90kg 1 x 2 @ 110kg leg extensions 3 x 10 leg curls 1 x 10 2 x 8 squats still just easing back in would like to get these to 200kg next few weeks. 3 bench sessions served as a introductory phase to doing another Smolov jr - always find high volume very productive for bench if I can manage fatigue and overuse injuries. 150kg CG today was pretty easy opener territory. 165kg normal grip will be a decent max to base the cycle off so start at 115kg x 6 x 6 on Friday. going to this over 8 day week, so I can 1. avoid the back-2-back days and 2. get a bit of squatting/pulling in. | ||
| matthewvc | | ... | 03-05-2023 @ 18:52 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | short session due to work commitments DIY SSB squats off low box 1 x 5 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 120kg abs machine 3 x 8 back extensions on abs machine 2 x 15 done in 15 minutes. | ||
| matthewvc | | ... | 04-05-2023 @ 12:27 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 04.05.2023 @ 12:27 PM by matthewvc smolov jr week 1 day 1bench 2 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 90kg 1 x 1 @ 105kg 6 x 6 @ 115kg far too tough at end despite feeling really light at start, my ability to do multiple sets and reps is non-existent. similar to last time i did this - brutal at first then got easier maybe should go 60%, 70%, 75%, 80% first week if I've had a long layoff from anything over 3 reps. | ||
| matthewvc | | ... | 07-05-2023 @ 13:56 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 07.05.2023 @ 13:56 PM by matthewvc *double post* | ||
| matthewvc | | ... | 07-05-2023 @ 13:56 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | decided to abandon smolov. elbow feeling rough squat DIY SSB low box 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 90kg 1 x 2 @ 110kg 1 x 2 @ 130kg 1 x 3 @ 120kg cg larsen press long pause 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 112.5kg 1 x 3 @ 115kg quad extensions 1 x 8 @ 40kg 2 x 12 @ 30kg back extensions 1 x 20 1 x 15 elbow is aching a bit, think it's from doing a load of DIY as opposed to benching but need to train sensibly. squats getting better all the time. back to 200kg in no time that's easy bit, working out how to fix my shoulder flexibility to get into a comp legal grip is another. I don't think feds allow you to use lifting straps. | ||
| matthewvc | | ... | 09-05-2023 @ 14:33 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Low Box Squat DIY SSB 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 140kg 1 x 5 @ 110kg barbell rows 1 x 10 @ 20kg 1 x 5 @ 70kg 1 x 5 @ 80kg 1 x 5 @ 90kg not much time today but squats nice and easy improving every session | ||
| matthewvc | | ... | 12-05-2023 @ 09:55 |
‘downsizing’ Member 5704, 3235 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 1 x 15 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 3 @ 125kg pulldowns 1 x 10 @ 50kg 1 x 8 @ 70kg 2 x 8 @ 80kg shoulder press machine 1 x 10 @ 40kg 1 x 6 @ 50kg 1 x 6 @ 60kg 1 x 6 @ 70kg rear delts 2 x 10 pain in left elbow, pain in left shoulder benching. 125kg was enough today, not sure what the problem is but it's f***g annoying shoulder press machine is neutral grip and infinitely less pain all round. wish there was a neutral grip bar i could use here for bench | ||