TRT - Thai Replacement Training

bench
2 x 15 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 50kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 140kg
1 x 1 @ 160kg
1 x 1 @ 180kg - bottom up
1 x 1 @ 192.5kg

F8 figure 8 - narrower grip to unrack.
1 x 1 @ 160kg
1 x 1 @ 180kg
1 x 1 @ 195kg
1 x 1 @ 210kg
1 x 1 @ 220kg

2 sets light triceps
2 sets light seated rows

still a bit of fatigue and shoulder aching so didn't go 200kg
would've been a real fight. need to find a decent gym I can
get handoffs as trying to self unrack with the deep hooks at
this gym is problematic once weights get big.
slingshot 220kg was comfy off chest, but again unrack with
that weight was the hardest part,
500lb+ is certainly there with this.

227.5 + 192.5 + 240 = comeback 660kg

new block - days shifted a bit
wed light bench day
fri sq/dl light
sat heavy bench
tue sq/dl heavy

bench larsens
2 x 15 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 110kg
1 x 5 @ 120kg

jm press
1 x 12 @ 60kg
2 x 10 @ 70kg

db ohp
1 x 12 @ 20kg
1 x 12 @ 25kg

triceps dips machine
1 x 12 @ 65kg
2 x 10 @ 100kg

seated cable rows
3 x 10 @ 66kg

triceps v grip pushdowns
1 x 12 @ 25kg
2 x 10 @ 35kg

still feel a bit of saturdays maxing out, but all easy
next few weeks build up a lot of volume+fatigue and then taper towards new year

squats lower box
2 x 5 @ 20kg
1 x 3 @ 60kg
1 x 2 @ 90kg
1 x 2 @ 110kg - sleeves on
1 x 2 @ 130kg - belt on
1 x 2 @ 145kg
1 x 2 @ 160kg
2 x 5 @ 130kg

leg press
1 x 12 @ 80kg
1 x 12 @ 105kg
1 x 12 @ 140kg

leg extensions
2 x 10 @ 70kg

leg curls
1 x 15 @ 27.5kg
1 x 15 @ 35kg

abs machine
2 x 12 @ 65kg

easing back into squats after a few session off
SI joint felt ok. lower box hits hamstring hard

bench
2 x 15 @ 20kg
1 x 8 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 90kg
1 x 5 @ 110kg
1 x 5 @ 125kg
1 x 5 @ 140kg

f8 slingshot on
2 x 5 @ 160kg

closer grip bottom up
2 x 8 @ 110kg

seated ohp machine
3 x 10 @ 50kg

pulldowns
1 x 8 @ 66kg
1 x 8 @ 76kg
1 x 8 @ 86kg

triceps rope pushdowns
3 x 15 @ 20kg

awful doms from last nights first squats in a while
made this a far more difficult session than it should've been.
need to space squat day and heavy bench day out by 2 days.

box squats low
3 x 5 @ 20kg
1 x 3 @ 60kg
1 x 2 @ 90kg
1 x 2 @ 110kg
1 x 2 @ 120kg
1 x 2 @ 130kg
1 x 2 @ 140kg

DL
1 x 3 @ 60kg
1 x 2 @ 90kg
1 x 2 @ 110kg
1 x 2 @ 130kg
1 x 2 @ 150kg
1 x 2 @ 160kg

RDL
1 x 5 @ 90kg
1 x 5 @ 100kg

seated rows
1 x 5 @ 80kg
2 x 5 @ 95kg

abs
2 x 10 @ 85kg

still some problems with SI joint once above 150kg
switched to RDLs as they're less irritating

bench larsens
2 x 15 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 115kg
1 x 5 @ 125kg
1 x 5 @ 115kg

jm
1 x 10 @ 60kg
1 x 8 @ 75kg
1 x 8 @ 82.5kg

seated press
3 x 8 @ 70kg

seated triceps dips
1 x 12 @ 65kg
2 x 12 @ 102.5kg

rear delts
3 x 12 @ 50kg

full of a cold/covid/something so not in mood for this and everything felt heavy
as a result. quite pleased to see a safety squat bar
has been purchased which is great news for my impinged/wrecked shoulders
and finally means I can ditch the precarious straps setup

ssb squats
2 x 5 @ 21kg
1 x 5 @ 61kg
1 x 2 @ 91kg
1 x 2 @ 121kg
1 x 2 @ 136kg
1 x 2 @ 151kg
1 x 2 @ 166kg
1 x 5 @ 116kg
1 x 5 @ 126kg

ssb front squats
1 x 5 @ 61kg
1 x 5 @ 76kg

leg press
1 x 5 @ 90kg
2 x 10 @ 150kg

leg extensions
1 x 6 @ 50kg
2 x 8 @ 95kg

leg curls
2 x 10 @ 42.5kg

ssb is very whippy and much harder than normal straight bar
really feel the stress in erectors after that

bench
2 x 15 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 1 @ 120kg
1 x 2 @ 135kg
1 x 5 @ 150kg
1 x 10 @ 110kg
1 x 8 @ 115kg
1 x 8 @ 120kg

red band slingshot (forget f8 proper one)
1 x 6 @ 120kg
1 x 6 @ 140kg

ohp machine seated
3 x 10 @ 55kg

triceps pushdowns
3 x 10 @ 30kg

pulldowns
1 x 5 @ 46kg
2 x 5 @ 96kg
1 x 8 @ 66kg (drop set)

still struggling with a cold so everything felt heavy

ssb low box
2 x 5 @ 21kg
1 x 3 @ 71kg
1 x 2 @ 91kg
1 x 2 @ 111kg
1 x 2 @ 131kg
1 x 2 @ 151kg - add belt
1 x 2 @ 171kg - cheap pb on this bar
1 x 2 @ 121kg - remove belt
1 x 2 @ 131kg
1 x 2 @ 141kg

SLDL
1 x 5 @ 75kg
1 x 5 @ 110kg
1 x 5 @ 120kg

seated cable rows
1 x 10 @ 46kg
4 x 10 @ 66kg

standing abs
1 x 12 @ 20kg
3 x 12 @ 30kg

ssb lot easier - will add a bit of weight each session as get used
to the bar whip and movement.
less SI pain so able to do a bit more on a deadlift variation

bench larsen all paused
2 x 15 @ 20kg
1 x 10 @ 50kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 120kg
1 x 5 @ 130kg
1 x 5 @ 120kg

JMs
1 x 12 @ 75kg
2 x 8 @ 90kg

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

triceps dips machine
1 x 12 @ 65kg
3 x 10 @ 110kg

pulldowns
3 x 8 @ 66kg

shoulder held up well today.
all sets pretty easy.

ssb squat low box
2 x 5 @ 21kg
1 x 5 @ 61kg
1 x 3 @ 91kg
1 x 2 @ 121kg
1 x 2 @ 136kg
1 x 2 @ 151kg
1 x 2 @ 166kg
1 x 2 @ 176kg
1 x 5 @ 136kg
1 x 5 @ 141kg

ssb front squat
1 x 5 @ 66kg
1 x 5 @ 81kg

leg press
2 x 10 @ 150kg

leg extension
1 x 12 @ 50kg
1 x 10 @ 95kg
1 x 10 @ 100kg

leg curl
1 x 15 @ 27.5kg
2 x 8 @ 50kg

abs machine
1 x 15 @ 55kg
1 x 15 @ 80kg
1 x 15 @ 85kg

bit tired today but up another 5kg on top set of SSB

bench
2 x 15 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 80kg
1 x 1 @ 80kg
1 x 1 @ 100kg
1 x 1 @ 120kg
1 x 1 @ 140kg
1 x 4 @ 160kg failed 5th

f8 figure 8 sling shot on
1 x 3 @ 80kg
1 x 3 @ 120kg
1 x 3 @ 160kg
1 x 3 @ 180kg

slingshot off
1 x 1 @ 100kg
1 x 8 @ 125kg - at least this is 5kg up on last week

ohp
2 x 6 @ light

triceps
2 x 10 @ light

picked up yet another winter illness.
sore throat, raised temp and general weak feeling.
loaded up on lemsip and pre-workout to at least get something done.
should be good for 160 x 5 but nothing there today and dumped the 5th miserably
just did a few easy sets after.
seems every year from about clocks going back to new year I am
guaranteed to spend much of it dealing with something
nasty in the chest/throat.
not just the lousy brit weather either
was bed ridden for 2 weeks in Chiang Mai around
Loy Krathong (mid-november) with tonsillitis.

return after a few days of sickness
larsens
2 x 15 @ 20kg
1 x 8 @ 50kg
1 x 3 @ 80kg
1 x 3 @ 90kg
1 x 3 @ 100kg
1 x 3 @ 110kg
1 x 3 @ 120kg

ohp seated
1 x 6 @ 50kg
1 x 6 @ 65kg

triceps pushdowns
2 x 8 @ 25kg

over the worst of my cold/covid/whatever, but pretty fatigued still
so a very easy return session just to get stuff moving
needed a few days of deloading anyway.

ssb box low
2 x 5 @ 21kg
1 x 5 @ 71kg
1 x 3 @ 71kg
1 x 2 @ 101kg
1 x 1 @ 101kg
1 x 2 @ 121kg
1 x 2 @ 141kg
1 x 2 @ 156kg
1 x 2 @ 171kg
1 x 2 @ 183.5kg
2 x 5 @ 146kg

leg press
2 x 10 @ 155kg

hamstring curls
1 x 15 @ 35kg
1 x 8 @ 50kg
1 x 8 @ 55kg

leg extensions
1 x 15 @ 65kg
1 x 15 @ 80kg

little bit less volume as still feel a bit rough but improving.
another cheap pb with whippy ssb bar.

bench
2 x 15 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x 2 @ 80kg
1 x 1 @ 100kg
1 x 1 @ 100kg
1 x 1 @ 120kg - bottom up from here as shoulder aching
1 x 1 @ 137.5kg
1 x 1 @ 152.5kg
1 x 5 @ 165kg (5kg 5RM pb)

f8 figure 8 on - close grip
1 x 2 @ 100kg
1 x 2 @ 140kg
1 x 5 @ 180kg

normal bench
1 x 1 @ 100kg
1 x 8 @ 130kg
1 x 10 @ 110kg

ohp machine
1 x 8 @ 50kg
2 x 8 @ 75kg

pulldowns
1 x 8 @ 67kg
1 x 8 @ 77kg
1 x 8 @ 87kg

rope pushdowns
1 x 15 @ 20kg
1 x 12 @ 25kg
1 x 10 @ 30kg

rear delt flies
1 x 12 @ 57.6kg
2 x 12 @ 60kg

pretty pleased with 5x165kg,
another rep there if really went for it but
elbow/shoulder joints feel like they need a break
so a light week now on bench.

180 was a nightmare again unracking and reracking
for whatever reason the slingshot makes it harder