TRT - Thai Replacement Training

box squat diy ssb
2 x 5 @ 20kg
1 x 3 @ 60kg
1 x 2 @ 90kg
1 x 1 @ 120kg
1 x 5 @ 150kg - add loose wraps
1 x 6 @ 160kg - extra rep by mistake

seated cable rows
1 x 12 @ 40kg
3 x 10 @ 66kg

quads
1 x 5
3 x 10 @ 85kg

hamstrings
1 x 15 @ 32.5kg
2 x 12 @ 40kg

abs machine
1 x 15 @ 65kg
3 x 12 @ 85kg

back sore from post digging yesterday so just a couple of easy sets on squats.
plan is to work up to a 5 with over 200kg on sat.

bench bottom up off pins
2 x 10 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg - paused normal to here
1 x 1 @ 135kg - pins here
1 x 5 @ 150kg - added belt too
1 x 8 @ 115kg - removed belt
1 x 8 @ 120kg

doubled thick red band
1 x 8 @ 60kg
1 x 8 @ 70kg

seated ohp machine
1 x 5 @ 35kg
3 x 8 @ 77.5kg

v grip pushdowns
1 x 12 @ 40kg
3 x 12 @ 52kg

face pulls
3 x 12

straight arm lats
1 x 12 - light
2 x 12

managed 120kg normal paused without shoulder pain. will go 10-15kg more next week. bottom ups are from bar slightly sinking into chest when scapula retracted
(arched for me is minimal). 150kg was pretty good, definitely 155kg x 5 there for the taking, which will be a pretty decent improvement over 160kg x 3 previously and fair old step towards a 200kg single.

diy ssb off parallel box
3 x 5 @ 20kg
1 x 5 @ 60kg
1 x 3 @ 90kg
1 x 2 @ 120kg
1 x 1 @ 150kg - wraps on
1 x 1 @ 180kg
1 x 5 @ 205kg - belt on
1 x 5 @ 170kg - belt off

rack pull using stiff bar
1 x 3 @ 20kg
1 x 2 @ 60kg
1 x 2 @ 110kg
1 x 2 @ 140kg
1 x 2 @ 170kg
1 x 2 @ 185kg
1 x 2 @ 200kg
1 x 2 @ 220kg

SLDL
1 x 2 @ 110kg
1 x 5 @ 140kg
1 x 5 @ 175kg

seated rows
1 x 8 @ 50kg
3 x 8 @ 65kg

abs machine
1 x 15 @ 60kg
2 x 15 @ 70kg

squats ass slipped up box a little first rep of 205kg made it harder than needed.
still a bit more to go, will use the low bench and mat next week.
rack pulls felt a lot stronger.

bench larsens
2 x 10 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 70kg
1 x 3 @ 90kg
1 x 5 @ 105kg
1 x 5 @ 112.5kg
1 x 5 @ 120kg

seated db press
1 x 5 @ 15kg
1 x 12 @ 22.5kg
1 x 12 @ 25kg

seated ohp
1 x 15 @ 50kg
1 x 12 @ 65kg
1 x 8 @ 65kg - stopped felt a bit of shoulder ache

triceps dips
1 x 12 @ 60kg
1 x 10 @ 80kg
1 x 10 @ 90kg

pulldowns
1 x 10 @ 44kg
2 x 10 @ 66kg

rope triceps
1 x 15 @ 15kg
1 x 12 @ 20kg
2 x 12 @ 25kg

all easy enough and done in 30 mins.

diy ssb low box
2 x 5 @ 20kg
1 x 3 @ 60kg
1 x 2 @ 90kg
1 x 1 @ 120kg
1 x 5 @ 150kg - add light wraps
1 x 5 @ 170kg

leg extensions
1 x 5 @ 60kg
3 x 10 @ 90kg

leg curls
1 x 15 @ 25kg
1 x 12 @ 42.5kg
1 x 12 @ 45kg

seated rows
1 x 8 @ 60kg
3 x 8 @ 80kg

abs machine
1 x 3 @ 65kg
3 x 10 @ 85kg (whole stack)

nice easy squats, holding back for a big top set of 5 north of 210kg on saturday.
have finally worked out set up the seated leg curl
to work best for my proportions,
so should see more hamstring gains on this now.

bench bottom up paused
2 x 10 @ 20kg
1 x 5 @ 50kg
1 x 5 @ 70kg
1 x 3 @ 90kg
1 x 1 @ 110kg
1 x 1 @ 130kg - pins
1 x 1 @ 142.5kg
1 x 2 @ 155kg - dumped third forward miserably, head gone so binned off session

awful session, 1. too hot and humid, 2. feeling pissed off with new project work.
basically got pinged as I warmed to attend a f**king meeting on teams (I'm on my lunch hour!) f**k THAT - head gone. I am basically ticking down the days until my missus and son can renew their visas, which needs 'proof of stable income' then I am back contracting.

decided to try again late at night

bottom up bench paused
2 x 10 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 140kg - off pins now
1 x 5 @ 155kg
1 x 5 @ 100kg
1 x 5 @ 115kg
1 x 5 @ 125kg

doubled red band
1 x 5 @ 60kg
1 x 5 @ 80kg

seated ohp
1 x 5 @ 50kg
2 x 10 @ 70kg

v-grip pushdowns
1 x 12 @ 20kg
2 x 10 @ 30kg

face pulls
2 x 10

palms facing pulldowns
1 x 8 @ 44kg
1 x 8 @ 55kg
1 x 8 @ 66kg

155 x 5 not too hard in the end.
far cooler
far more hydrated
far less stressed
amazing how much lighter weights feel when everything is in place.
once this block is done, I'll move the heavy days to the weekend.

diy ssb squat off parallel box
3 x 5 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 80kg
1 x 2 @ 110kg
1 x 1 @ 140kg - changed bar to thick 22kg ones
1 x 1 @ 140kg
1 x 1 @ 160kg
1 x 1 @ 180kg - add loose wraps
1 x 1 @ 200kg - add belt
1 x 5 @ 220kg - tighter wraps (1 more revolution)

deadlift
1 x 1 @ 60kg
1 x 2 @ 100kg
1 x 2 @ 130kg
1 x 2 @ 140kg
1 x 2 @ 150kg
1 x 2 @ 160kg

sldl
1 x 3 @ 130kg
1 x 3 @ 160kg
1 x 5 @ 182.5kg

seated rows
1 x 8 @ 65kg
1 x 8 @ 80kg
1 x 8 @ 65kg

abs machine
1 x 15 @ 60kg
2 x 15 @ 75kg

unpleasantly hot+humid but I at least had plenty of carbs and fluids in me.
220 x 5 was pretty tough. rest of session suffered a bit as a result of
both this and the heat, but glad to be repping 5 plates on squats.
once I get in a monolift, proper squat bar and a lower bar position
shouldn't be far off a wrapped 300kg.
the straps ssb setup is a very precarious, very high bar position, but it saves my
shoulders trying to squeeze under a bar in a power rack.


comeback total 220-180-240 640kg

also waiting for a blood test result for testosterone levels.
whilst I am making rapid progress in the gym, it's all very 'muscle memory'
and outside I definitely feeling tired, low sex drive, low motivation.
if low, TRT will no doubt improve both this and my gym lifts.

bench larsens
2 x 10 @ 20kg
1 x 5 @ 50kg
1 x 5 @ 70kg
1 x 3 @ 90kg
1 x 3 @ 100kg
1 x 3 @ 110kg

seated db press
1 x 8 @ 20kg
1 x 8 @ 25kg

seated ohp machine
1 x 8 @ 40kg
1 x 8 @ 70kg

triceps pushdowns
3 x 12

pulldowns
1 x 5 @ 44kg
1 x 5 @ 66kg
1 x 5 @ 86kg

triceps dips machine
1 x 8 @ 50kg
1 x 8 @ 75kg
1 x 8 @ 100kg

easier session today, could still feel the two pretty heavy efforts prior to this.

results in from blood test:

testosterona free 0.149 nmol/L range 0.220 - 0.65
testosterona total 6.71 nmol/L range 12 - 30
shbg 25.0 nmol/L range 18 - 40

very low, under 8 is classed as hypogonadal.
I'm amazed I can lift anything.
I now need another more comprehensive test and consultation
(or sod that and consult Dr. Big Rory)

busy and stressed at work first session this week

bench bottom up
2 x 10 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 70kg
1 x 1 @ 70kg
1 x 2 @ 90kg
1 x 1 @ 110kg
1 x 1 @ 130kg
1 x 1 @ 145kg - bottom up from here
1 x 5 @ 160kg
1 x 5 @ 100kg
1 x 5 @ 115kg
1 x 5 @ 130kg

add thick red band doubled
1 x 5 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 85kg - pretty hard

ohp machine
1 x 10 @ 50kg - shoulder aching again
2 x 8 @ 70kg

rope pushdowns
3 x 12

pulldowns palms facing
1 x 8 @ 40kg
1 x 6 @ 66kg
1 x 6 @ 76kg
1 x 6 @ 86kg

straight arm pullovers
2 x 12 @ light

160kg x 5 with a week of too much work,
s**tty eating, poor sleep and clinically low test.
I'll bet my house that my achy shoulder improves
dramatically when I get on HRT and estrogen levels rise.
another more thorough blood test in 2 weeks for FSH, LSH, PSA, RBC
and so on.

did late night sat/16
diy ssb squats parallel box
2 x 5 @ 20kg
1 x 3 @ 60kg
1 x 2 @ 60kg
1 x 2 @ 100kg
1 x 2 @ 120kg
1 x 2 @ 140kg
1 x 2 @ 160kg
1 x 2 @ 175kg - loose wraps
1 x 2 @ 185kg - belt

deadlifts
2 x 3 @ 60kg
1 x 2 @ 100kg
1 x 2 @ 130kg
1 x 1 @ 130kg - stopped lower back/SI not playing today

seated row machine
3 x 5

abs
2 x 10

too much bending over and heavy lifting doing more garden work.
lower back, erectors, traps aching from the off.
also going to switch deads and squats to different days
getting increasingly difficult to do both effectively
as the weights rise.

tue heavy squats
thu bench heavy
sat heavy deads + lighter squats
sun bench light

easy session

larsen press
2 x 10 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 110kg
1 x 3 @ 120kg
1 x 4 @ 110kg
1 x 5 @ 100kg

seated ohp machine
1 x 8 @ 50kg
2 x 8 @ 60kg

triceps dips
1 x 8 @ 50kg
2 x 8 @ 75kg

seated rows
1 x 5 @ 50kg
2 x 5 @ 65kg

triceps pushdowns
2 x 10

all done in about 20 minutes

bench
2 x 10 @ 20kg
1 x 6 @ 50kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 120kg - bottom up from here
1 x 3 @ 132.5kg
1 x 3 @ 145kg
1 x 5 @ 110kg
1 x 5 @ 115kg

doubled red band
1 x 8 @ 40kg
1 x 8 @ 50kg
1 x 8 @ 55kg

seated ohp machine
1 x 5 @ 50kg
2 x 5 @ 65kg

rear delts machine
3 x 12 @ 50kg

triceps pushdowns
3 x 12

lot of shoulder ache today benching, even the bottom ups
apart from that comfy weights to ease back into a triples build up.
plan is workup triple, back off 2 sets x 5 around 80%
145 x 3, 2 x 5 ~115
152.5 x 3, 2 x 5 ~122.5
160 x 3, 2 x 5 ~130
167.5 x 3, 1 x 5 ~135
172.5 x 3

sat
deads 4" rack pulls
2 x 5 @ 20kg
1 x 5 @ 60kg
1 x 3 @ 100kg
1 x 2 @ 140kg
1 x 2 @ 170kg
1 x 2 @ 190kg
1 x 1 @ 210kg - SI joint pain stopped

SLDL
1 x 3 @ 140kg - still painful stopped

seated rows
3 x 8

seated abs
2 x 10

crap aborted session, still sore from yet more post hole laying in garden
and fatigued up the entire back from lower to traps, was hoping to rack pull
227.5kg x 2 but sharp pain in SI meant otherwise
think I'll squat light first as warmup too, don't think jumping straight
into DLs is a good idea either.

sun
bench feet up on bench
2 x 10 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 107.5kg
1 x 5 @ 115kg

diy slingshot using red band wrapped around arms
1 x 5 @ 60kg
1 x 5 @ 100kg
1 x 5 @ 120kg

seated db press
1 x 12 @ 20kg
1 x 12 @ 25kg

seated ohp machine
1 x 8 @ 50kg
2 x 8 @ 65kg

triceps dips machine
1 x 10 @ 50kg
2 x 10 @ 80kg

did feet up as larsens still stress my aching lower back with feet dangling off.
the red band DIY slingshot is quite nice, not too much assistance like my old black
maddog supertraining one (60kg touches quite easy with the band), so hope
this will have more carryover back to raw. aim is to do quite easy but explosive
reps with it rather than trying to do 250kg+ CNS draining max efforts.