TRT - Thai Replacement Training
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matthewvc28/11/22 @ 14:15
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.
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.
matthewvc30/11/22 @ 13:21
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.
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.
matthewvc02/12/22 @ 10:31
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.
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.
matthewvc04/12/22 @ 13:01
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
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
matthewvc06/12/22 @ 13:46
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.
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.
matthewvc08/12/22 @ 12:54
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.
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_Cowdrey08/12/22 @ 13:23
matthewvc09/12/22 @ 12:00
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.
matthewvc11/12/22 @ 13:13
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.
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.
matthewvc13/12/22 @ 13:35
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.
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.
matthewvc16/12/22 @ 15:04
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.
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.
matthewvc18/12/22 @ 17:07
matthewvc04/01/23 @ 14:05
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.
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.
matthewvc11/01/23 @ 13:47
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
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
matthewvc13/01/23 @ 13:59
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
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