TRT - Thai Replacement Training

diy ssb squats parallel box
2 x 5 @ 20kg
1 x 3 @ 60kg
1 x 3 @ 100kg
1 x 3 @ 130kg
1 x 3 @ 160kg - loose wraps
1 x 3 @ 180kg

leg press
3 x 10 quite light

hamstring curls
1 x 8 @ 35kg
2 x 8 @ 45kg

quads extension
3 x 10 @ 80kg

abs machine
3 x 10 @ 65kg

light easy session to gauge sore SI which curtailed my deads on saturday.
was reasonably pain free.
would like to work these precarious high bar diy safety squats
to around the 235kg mark for a triple and a 6 plate (260kg) single.

bench
2 x 10 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 3 @ 137.5kg
1 x 3 @ 152.5kg
1 x 5 @ 112.5kg - narrow grip
2 x 5 @ 122.5kg

ohp machine
1 x 5 @ 50kg
3 x 5 @ 75kg

triceps pushdowns
3 x 12 @ 57kg

rear delts
3 x 12 @ 65kg

shoulder aching and generally tired today. weight moved easy enough but
only 6 days between last heavy bench due to circumstance
will up the gap to 7 days from now.

diy ssb squats
1 x 5 @ 20kg
1 x 5 @ 60kg
1 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 120kg
1 x 3 @ 140kg

SLDL
1 x 3 @ 60kg
1 x 1 @ 100kg
1 x 5 @ 130kg
1 x 5 @ 150kg

cable rows
4 x 8

single arm row
3 x 8

abs machine

still watching SI joint so no normal deads and everything light

bench feet up all reps paused
2 x 10 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 90kg
1 x 5 @ 105kg
1 x 5 @ 112.5kg
1 x 5 @ 120kg

diy slingshot with red band
1 x 5 @ 100kg
1 x 5 @ 130kg
1 x 5 @ 135kg

single arm ohp machine
pulley system works in such a way that single use
moves stack half as far as both hands together, so load is equal
1 x 8 @ 50kg
2 x 8 @ 65kg

both arms
2 x 6 @ 75kg

triceps dip machine
1 x 8 @ 65kg
3 x 10 @ 100kg

triceps pushdowns
1 x 12 @ 20kg
2 x 8 @ 42.5kg

all pretty easy, shoulder holding up better too.

squats diy ssb parallel box
2 x 5 @ 20kg
1 x 5 @ 60kg
1 x 3 @ 90kg
1 x 3 @ 120kg
1 x 3 @ 150kg - loose wraps
1 x 3 @ 180kg
1 x 3 @ 200kg - add belt
1 x 5 @ 140kg - wraps off
1 x 5 @ 150kg

leg press machine
1 x 10 @ 80kg
2 x 10 @ 130kg

hamstring curl
1 x 8 @ 30kg
2 x 8 @ 50kg

leg extension
3 x 10 @ 90kg

abs machine
1 x 5 @ 50kg
2 x 15 @ 85kg

weights all pretty comfy, volume had me out of breath though

bench
2 x 10 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 3 @ 90kg
1 x 3 @ 110kg
1 x 3 @ 130kg
1 x 3 @ 145kg - bottom up from here
1 x 3 @ 160kg
2 x 5 @ 127.5kg - closer grip

add red band doubled
1 x 8 @ 50kg
1 x 8 @ 60kg

ohp machine
1 x 5 @ 50kg
3 x 5 @ 80kg

triceps pushdowns
1 x 15 @ 25kg
2 x 10 @ 42.5kg

face pulls
3 x 12 @ 20kg

tired late session. 160kg harder than would like but still comfy enough,
but I've done 3 bench sessions in 6 days due to work/life stuff.
will definitely rest up 8 days now until repeating this session
and will also move the heavier slingshot stuff to this day.

diy ssb squats
3 x 5 @ 20kg
1 x 3 @ 60kg
1 x 3 @ 100kg
1 x 3 @ 120kg
1 x 3 @ 130kg
1 x 3 @ 140kg - added belt
1 x 3 @ 150kg
1 x 3 @ 160kg

SLDL
1 x 3 @ 60kg
1 x 1 @ 100kg
1 x 5 @ 130kg
1 x 5 @ 160kg - SI joint aching again

seated row machine
1 x 5 @ 50kg
4 x 5 @ 90kg

pulldowns palms facing
1 x 8 @ 43kg
3 x 8 @ 66kg

seated abs machine
1 x 15 @ 65kg
3 x 15 @ 75kg

squats very easy DE speed,
still got an SI issue so just a couple of light SLDLs.
need to work on hips and hamstring flexibilty
all feeling a bit tight round there now
a 1 hour torture session (thai massage) off the wife may be required soon.

bench feet up
1 x 15 @ 20kg
1 x 10 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 110kg
1 x 5 @ 117.5kg
1 x 5 @ 125kg

jm press
1 x 10 @ 60kg
1 x 8 @ 70kg
1 x 8 @ 75kg

seated db press
1 x 15 @ 15kg
1 x 12 @ 25kg
1 x 12 @ 30kg

triceps dips machine
1 x 10 @ 65kg
2 x 10 @ 105kg

triceps pushdowns
3 x 10

benches all easy shoulder pain minimal.
creeping up the amount of weight I can
handle without aggravating it. estimating from the
speed 125kg was moving that I'm not far off 200kg now,
certainly T&G if not paused. bottom up benching really
does boost the lift once the stretch reflex is back to help.

late start
diy ssb box squats
1 x 8 @ 20kg
1 x 5 @ 20kg
1 x 5 @ 60kg
1 x 3 @ 100kg
1 x 2 @ 140kg
1 x 2 @ 160kg
1 x 2 @ 180kg - add light wraps
1 x 2 @ 200kg - add belt
1 x 2 @ 220kg - 1 more revolution
1 x 1 @ 227.5kg
1 x 5 @ 145kg - sleeves
1 x 5 @ 160kg

leg extensions
1 x 10 @ 50kg
3 x 10 @ 90kg

leg press
3 x 10 @ 140kg

hamstrings
1 x 8 @ 25kg
3 x 8 @ 50kg

abs machine
1 x 5 @ 50kg
3 x 10 @ 85kg

still a bit cautious with the SI joint so opted for doubles
and a cheap return PB with 500lbs.
comeback total 227.5kg + 180kg + 240kg - 647.5kg

another late start
bench
1 x 15 @ 20kg
1 x 12 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 120kg
1 x 1 @ 135kg
1 x 1 @ 150kg - bottom up from here
1 x 3 @ 165kg
1 x 5 @ 110kg
1 x 5 @ 130kg

new slingshot - forell f8 figure-8 slingshot single ply
1 x 3 @ 130kg - couldn't even touch
1 x 3 @ 155kg - just about
1 x 3 @ 170kg
1 x 3 @ 180kg

ohp machine
1 x 12 @ 50kg
2 x 10 @ 65kg

pulldowns
1 x 8 @ 46kg
3 x 8 @ 66kg

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

joints aching a bit today, just the one heavy triple
with 165kg which was pretty good.
trying a new slingshot, this one is their 'beginner' model
more like a knee wrap in a figure 8, single ply and I bought
a size too large.. yet it's still stiff enough to need 3 plates
to touch. they do them up to 4-ply, which must require insane
amounts of weight.
aim is to not go crazy with this, reps with 10-15% over my raw.

no deads or light squats to see if my SI pain improves
bench feet up paused
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 3 @ 130kg
1 x 3 @ 140kg

JM press
1 x 10 @ 65kg
1 x 8 @ 75kg
1 x 8 @ 80kg

seated ohp dumbells
1 x 12 @ 15kg
1 x 10 @ 25kg
1 x 10 @ 32.5kg - hard work to get to start position, press itself was comfy

triceps dips machine
1 x 10 @ 65kg
1 x 10 @ 107.5kg
2 x 10 @ 115kg

triceps v grip pushdowns
1 x 15 @ 20kg
3 x 10 @ 30kg

seated cable rows
5 x 8

could still feel the heavy wednesday bench, but all pretty easy
JM press improving, should be up to 100kg for reps with good technique soon.

light session, nursing the SI still
squats diy ssb
3 x 5 @ 20kg
1 x 5 @ 60kg
1 x 3 @ 60kg
1 x 2 @ 80kg
1 x 1 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 140kg
1 x 1 @ 160kg - add belt
1 x 1 @ 180kg - loose wraps
1 x 1 @ 200kg - easy enough but pain noticeable now

leg press
1 x 6 @ 110kg

SI still sore, even light leg press was irritating it, so left it there
take rest of october off any lifts that annoy it.

bench paused
2 x 10 @ 20kg
1 x 10 @ 50kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 115kg
1 x 1 @ 130kg
1 x 3 @ 145kg
1 x 3 @ 160kg - bottom up now
1 x 3 @ 172.5kg

f8 figure 8 slingshot
1 x 4 @ 140kg
1 x 4 @ 160kg
1 x 4 @ 180kg

sling shot off back onto the paused bottom ups
1 x 5 @ 125kg
1 x 5 @ 140kg

seated ohp machine
1 x 6 @ 50kg
3 x 8 @ 85kg

neutral grip pulldowns
1 x 8 @ 46kg
1 x 8 @ 76kg
1 x 6 @ 96kg
2 x 8 @ 76kg

triceps pushdowns
1 x 20 @ 15kg
1 x 12 @ 25kg
2 x 12 @ 30kg

db biceps
1 x 15 @ 10kg
2 x 8 @ 12.5kg

feel a bit of soreness and fatigue now
glad this is the final build up session
all pretty good in end - will taper off
and go somewhere around 200kg for a single
in 2 weeks time + 220kg with slingshot.
180 x 4 felt like there was plenty more there.

bench paused, feet up on bench
1 x 15 @ 20kg
1 x 12 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 2 @ 90kg
1 x 2 @ 100kg
1 x 2 @ 110kg
1 x 2 @ 120kg
1 x 2 @ 130kg
1 x 2 @ 140kg
1 x 2 @ 150kg

jm press
1 x 5 @ 70kg
1 x 5 @ 85kg

db ohp
1 x 5 @ 20kg
1 x 5 @ 25kg

triceps dips machine
1 x 5 @ 70kg
1 x 5 @ 87.5kg
1 x 5 @ 105kg

seated rows
1 x 5 @ 50kg
1 x 5 @ 85kg

a much needed light, low volume session
lot of fatigue and soreness has built up.
one more easy taper session on wednesday
and a max out next weekend.
squats/deads can return on tuesday
as SI joint feeling far better.

bench paused
2 x 15 @ 20kg
1 x 8 @ 40kg
1 x 3 @ 60kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 130kg
1 x 1 @ 140kg
1 x 3 @ 100kg

triceps rope pushdowns
2 x 25 @ light

seated cable rows
2 x 15 @ light

ohp machine
2 x 15 @ light

easy session before maxing out on saturday