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matthewvcIconTRT - Thai Replacement Training15-10-2022 @ 12:58 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Back after several years off competing and out the gym for a good 3 years
from a mixture of life changes and chronic shoulder problems.
now spend time in both saraburi, thailand and uk with missus and young boy.

Aims are to be competitive at push pull level at M3 BPU/GPC (i'll be officially ancient enough sept 2023)
potentially first will be the Tattoo + Strong thing next April.
Squatting is purely assistance and done with shoulder friendly bars.

Start
10/9/22 - 80kg x 3 bench press, 100kg x 3 deadlift.. painful nearly sick.
rest of month, various sessions just doing random bench, deadlift + assistance

tested progress
3/10 - BP 1 x 1 @ 120kg long pause quite hard, 150kg x 3 DL easy

thought then time to get some technical proficiency benching loads
and what better way than the 6 week 3 times a week soviet one.
As I am so detrained working weights have risen 5kg as it's getting too easy

9/10 - Russian bench 6 x 2 @ 100kg
11/10 - Russian bench 5 x 3 @ 100kg, 1 x 2 @ 102.5kg
13/10 - Russian bench 5 x 2 @ 102.5kg, 1 x 2 @ 105kg
15/10 - Russian bench 6 x 4 @ 105kg bit harder
deads are lurking in the background at 160kg x 3, but not a focus

BW hovering around 96kg.
Supplements/Diet - no 'supps', just a protein shake if I can be bothered
mainly Thai food missus cooks and the odd farang meal (italian or maccies)
lot of good protein sources in Thai so no need to go crazy here.
matthewvcIcon...13-11-2022 @ 09:18 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
RSR for bench results so far

5 x 5 @ 112.5kg (hardest session)
4 x 4 @ 120kg (easier 1 rep in tank at end)
3 x 3 @ 127.5kg (hard last rep pretty grinding)
2 x 2 @ 135kg (1 rep in tank)

most of it done 1 day on 1 day off (3.5 sessions a week)
on the 6 x 2 days a bit of maintenance pulls and legs
on the heavy days a bit of upper back/lats and rotators

bw up 4kg to 100kg no specific changes to diet
training increased appetite + muscle memory i suppose.

will take a training max (no psyching or grinding) on Tuesday
deload for rest of week and start Smolov Jr based on that max.
guessing there's a comfy 145kg there.

will start a more focused regime next year for a tilt at
some M3 records (september I become a M3) - think BPU or GPC brits are around then
matthewvcIcon...15-11-2022 @ 10:47 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
last day of RSR for bench - training max
BW 100.3 (clothed)

bar x 15
40 x 10
60 x 5
80 x 3
100 x 2
120 x 1
130 x 1
137.5 x 1
142.5 x 1
145 x 1
all comfy, the only issue the hampering of bar path at top caused by commercial
gym's propensity to have racks with deep j-hooks. strength returning rapidly
rest of week just deloading and doing something different to bench ('switching' as the Soviets would call it)
start Smolov JR with 145kg as a max next week.
matthewvcIcon...19-11-2022 @ 10:11 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
easy session

db oh press - 3 x 10 @ 22.5kg
chest supp row machine 3 x 6 @ 45
chest press machine 3 x 8 @ 45
leg press machine 3 x 6 @ 170

15 minutes circuit
matthewvcIcon...20-11-2022 @ 14:33 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
smolov jr day 1 week 1

bench 6 x 6 @ 102.5kg

upper back 3 sets
biceps 2 sets

pretty easy as expected, feel the fatigue at the end of set 6 though.
matthewvcIcon...20-11-2022 @ 14:33 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
smolov jr day 1 week 1

bench 6 x 6 @ 102.5kg

upper back 3 sets
biceps 2 sets

pretty easy as expected, feel the fatigue at the end of set 6 though.
matthewvcIcon...21-11-2022 @ 10:03 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
mild doms today - from going back to high volume after a couple of weeks peaking.
diet is now a little more focused now, protein upped to 150g per day
with 80g from whey powder and rest from food (80% thai (meat heavy), 20% farang)

today's menu is moo nam tok + khao - grilled pork slice in a chilli and lime sauce with lots of rice. missus makes enough so we can eat it all day.
matthewvcIcon...21-11-2022 @ 13:42 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
smolov jr day 2

30 mins pre training for DOMS: Ponstan (Thai brand Mefenamic acid) 500mg x 2
stretching, rotators + delts 1.25kg plate

bench press
1 x 15 @ 20kg
1 x 10 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 1 @ 100kg
7 x 5 @ 110kg - done in 25 minutes

rear delt flyes
1 x 12 @ some weight
1 x 10 @ some weight + bit more weight

face pulls
2 x 10 @ some weight

assistance done with short rests to get a good pump in the shoulder/upper back.

wasn't sure about doing the back to back day today,
but family commitments mean training is out tomorrow.
took a couple of NSAIDs to help DOMS and found the
session easier than yesterday despite the increase in weight.
now "luxury" of 48 hours off, an upper body thai massage from the missus
and more moo (pork) nam tok.
matthewvcIcon...23-11-2022 @ 14:01 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
smolov jr day 3

bench
1 x 12 @ bar
1 x 5 @ 50kg
1 x 3 @ 70kg
1 x 2 @ 90kg
1 x 1 @ 105kg
8 x 4 @ 117.5kg

took about 25 minutes to do 8 sets
matthewvcIcon...25-11-2022 @ 10:04 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
smolov jr day 4

1 x bar @ 12
1 x 50 @ 5
1 x 70 @ 3
1 x 90 @ 2
1 x 110 @ 1
10 x 3 @ 123 (added half kg clips)

chest supported rows
1 x 10 @ light
1 x 8 @ bit heavier

band pull aparts
2 x 10

rushed today as had to do morning
got through 10 sets in 28 mins
could feel fatigue at end
BimIcon...25-11-2022 @ 13:21 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Good to see you back training. I dropped a fair bit of weight and am only benching once a week, it's surprising how heavy 100kg can feel after being used to just throwing it about in the past Grin
Wayne_CowdreyIcon...25-11-2022 @ 21:12 
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Still got a little bit of strength
Member 400, 21979 posts
Hello Matthew Happy
matthewvcIcon...27-11-2022 @ 14:35 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Bim said:Good to see you back training. I dropped a fair bit of weight and am only benching once a week, it's surprising how heavy 100kg can feel after being used to just throwing it about in the past Grin


yep, losing bodyweight always hurt my bench more than other two lifts
matthewvcIcon...27-11-2022 @ 14:36 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Wayne_Cowdrey said:Hello Matthew Happy

Good afternoon Happy nice to be back on the gainz train again.
matthewvcIcon...27-11-2022 @ 14:43 
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‘downsizing’
Member 5704, 3183 posts
SQ 280, BP 210, DL 320
810.0 kgs @ 96.3kgs UnEq
Smolov Jr Week 2 day 1

rotators
2 x 15 @ 1.25kg

bench
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 2 @ 100kg
6 x 6 @ 107.5kg (+5kg on last week)

pulldowns
1 x 10
3 x 8

biceps
2 x 10 (normal)
1 x 10 (hammer)

easier than last week despite the 5kg increase.
still at a stage where i am improving just from being so detrained.
will do some lower body maintenance tomorrow

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