TRT - Thai Replacement Training
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matthewvc13/03/23 @ 17:18
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
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
matthewvc16/03/23 @ 13:44
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
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
matthewvc21/03/23 @ 13:58
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
matthewvc24/03/23 @ 13:38
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.
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.
matthewvc20/04/23 @ 10:17
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
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
matthewvc27/04/23 @ 15:50
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.
matthewvc29/04/23 @ 12:35
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)
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)
matthewvc29/04/23 @ 19:58
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.
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.
matthewvc01/05/23 @ 15:25
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.
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.
matthewvc03/05/23 @ 18:52
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.
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.
matthewvc04/05/23 @ 12:27
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.
matthewvc07/05/23 @ 13:56
matthewvc07/05/23 @ 13:56
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.
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.
matthewvc09/05/23 @ 14:33
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
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
matthewvc12/05/23 @ 09:55
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
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