TRT - Thai Replacement Training

bottom up bench
1 x 15 @ 20kg
1 x 10 @ 20kg
1 x 8 @ 40kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 2 @ 120kg
1 x 2 @ 130kg
1 x 2 @ 140kg
1 x 2 @ 150kg

CGBP
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 1 @ 100kg
1 x 1 @ 110kg
1 x 8 @ 115kg
1 x 8 @ 100kg

neutral grip pulldowns
3 x 8

ohp
1 x 12
3 x 6

facepulls
2 x 15

still a bit of golfer's elbow but the threshold is rising.
the bottom up bench is done so the bar is sinking a little
into the chest but resting on pins. it takes the strain
of holding it an acute elbow bend which causes the most discomfort.

pleased to be back to 150kg at least, comfy double.

180-150-200 - 530kg now.

diy ssb box squat
1 x 5 @ 20kg
1 x 1 @ 20kg
1 x 3 @ 40kg
1 x 2 @ 60kg
1 x 2 @ 80kg
1 x 2 @ 100kg
1 x 2 @ 120kg

abs
2 x 10

hammies
2 x 10

feeling a bit creaky after heavy duty DIY + heavy deads + squats on tuesday.
just did a 15 minute quick blast and left.

another quick easy one

cg larsen bottom up
1 x 12 @ 20kg
1 x 5 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 70kg
1 x 2 @ 90kg
1 x 2 @ 105kg
1 x 2 @ 120kg
1 x 2 @ 135kg
1 x 2 @ 140kg

ohp machine
1 x 8
3 x 6

triceps v-grips pushdown
1 x 20
2 x 12

all pretty comfy and done in 15 minutes

tuesday

squats diy ssb
1 x 10 @ 20kg
1 x 5 @ 20kg
1 x 3 @ 50kg
1 x 2 @ 80kg
1 x 2 @ 110kg
1 x 2 @ 130kg
1 x 2 @ 145kg

deadlifts
1 x 5 @ 70kg
1 x 3 @ 100kg
1 x 2 @ 130kg
1 x 2 @ 150kg
1 x 2 @ 160kg
1 x 2 @ 170kg

seated rows
3 sets

abs
3 sets

another light day, 170kg feels quite easy now

bench bottom up
1 x 12 @ 20kg
1 x 10 @ 20kg
1 x 5 @ 60kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 2 @ 120kg
1 x 2 @ 140kg
1 x 2 @ 155kg failed first rep completely crap line, second was a struggle

cgbp
1 x 8 @ 60kg
1 x 5 @ 80kg

ohp
2 sets light

time to reset on bench, today felt flat and very demotivated
shouldn't be failing 155 double on bottom up benches

180-155-200 - 535kg now.

few days off

diy ssb box squat
1 x 8 @ 20kg
1 x 5 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 80kg
1 x 3 @ 110kg
1 x 3 @ 130kg
1 x 3 @ 150kg

deadlift
1 x 5 @ 70kg
1 x 3 @ 70kg
1 x 2 @ 100kg
1 x 2 @ 130kg
1 x 2 @ 160kg
1 x 2 @ 185kg
1 x 2 @ 205kg

SLDL
2 x 5 @ 130kg

seated row machine
1 x 8 @ too light
3 x 8 @ bit heavier

abs machine
1 x 12 @ 40kg
2 x 12 @ 50kg
1 x 12 @ 60kg

on sunday, got my wife and her friend from their thai spa to annihilate my messed up shoulder and elbow with a combination of traditional thai and modern massage gun torture. was sore for two days after this BSDM session but definitely feel improvement in both areas.

180-155-205 540kg

bench

1 x 15 @ 20kg
1 x 10 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 80kg
1 x 2 @ 100kg
1 x 3 @ 120kg
1 x 3 @ 130kg
1 x 3 @ 130kg

cgbp

3 x 5 @ 100kg

ohp machine
1 x 8 @ light
3 x 6 @ 50kg

triceps rope
1 x 15 @ 20kg
3 x 12 @ 30kg

band pulls
3 sets

shoulder felt ok, elbow a bit better too
kept things quite light to start another build up

not much training due to landscaping my garden

DIY SSB squats
1 x 10 @ 20kg
1 x 5 @ 50kg
1 x 5 @ 80kg
1 x 3 @ 110kg
1 x 3 @ 140kg
1 x 3 @ 160kg

DL (thick bar)
1 x 3 @ 70kg
1 x 2 @ 100kg
1 x 2 @ 110kg
1 x 2 @ 120kg
1 x 2 @ 130kg
1 x 2 @ 140kg

SLDL
1 x 5 @ 140kg
1 x 5 @ 145kg

seated row machine
1 x 10 @ 50kg
3 x 8 @ 65kg

abs machines
1 x 12 @ 50kg
3 x 10 @ 65kg

all nice and easy. plan is below.

5/7 - 220kg x 2 DL, 150 x 3r x 3s SQ, SLDL 150 x 5r x 2
8/7 - 140kg x 5r x 3 SQ
12/7 - 145kg x 3r x 4s DL, 180 x 3r SQ, SLDL 160 x 5r x 2
15/7 - 150kg x 4r x 3 SQ
19/7 - 235kg x 2 DL, 160 x 2r x 3s SQ, SLDL 170 x 4r x 2
22/7 - 160kg x 3r x 3r SQ
26/7 - 120,130,140,150,160 x 2r DL, 200 x 2r SQ, SLDL 180 x 3r
29/7 - 150kg x 2r x 2 SQ
2/8 - 250kg x 1 DL, 220 x 1 SQ
updated for my squat gainz

bench bottom up

1 x 10 @ 20kg
1 x 5 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 112.5kg
1 x 3 @ 125kg
1 x 3 @ 135kg
1 x 3 @ 140kg

cgbp with thick red band
1 x 8 @ 20kg
1 x 8 @ 40kg
1 x 8 @ 60kg

ohp machine
1 x 10 @ 35kg
3 x 5 @ 65kg

triceps pushdowns
1 x 15
3 x 12

all easy, shoulder pain bearable and some progress has been made
red band wrapped under bench and onto bar
no idea how much the thick red band added but it was lifting
the bench up even when bar was set at chest level on safety pins
guessing 50-60kg from feel, good thing is it gives my shoulder a break

Squat DIY SSB

1 x 10 @ 20kg
1 x 5 @ 20kg
1 x 3 @ 60kg
1 x 2 @ 90kg
1 x 2 @ 120kg
1 x 1 @ 140kg
1 x 1 @ 160kg
1 x 1 @ 180kg
1 x 1 @ 200kg
1 x 5 @ 120kg

hamstring curl machine
1 x 10 @ 35kg
2 x 8 @ 50kg

abs machine
1 x 15 @ 35kg
3 x 10 @ 65kg

quads machine
3 x 10 @ 50kg

feel like i've been holding back too much on squats so did a test single.
nothing too heavy, just what would be an opener.
200kg was pretty comfy and will up my target for few weeks to 5 plates.
yet to add a belt or wraps either, so plenty to come.

comeback total: 200-155-205 - 560kg

bench larsen style
1 x 10 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 70kg
1 x 3 @ 85kg
1 x 3 @ 100kg
1 x 3 @ 105kg
1 x 3 @ 110kg

triceps extension
2 x 5 @ 60kg

pulldowns
1 x 8 @ 50kg
1 x 6 @ 76kg
1 x 5 @ 86kg

ohp machine
1 x 6 @ 50kg
1 x 5 @ 65kg
1 x 5 @ 82.5kg (full stack)

rear delts machine
1 x 20 @ 27.5kg
2 x 15 @ 42.5kg

light and with little rest between everything.
done in 25mins.

squat DIY SSB
1 x 5 @ 20kg
1 x 3 @ 50kg
1 x 2 @ 80kg
1 x 1 @ 110kg
1 x 1 @ 130kg
2 x 2 @ 150kg

deadlift
1 x 3 @ 70kg
1 x 2 @ 110kg
1 x 1 @ 150kg
1 x 1 @ 180kg
1 x 1 @ 200kg
1 x 3 @ 210kg

SLDL
2 x 5 @ 150kg

abs machine
1 x 10 @ 35kg
3 x 10 @ stack

seated row machine
1 x 10 @ 35kg
3 x 6 @ 72.5kg

back feeling effects of several days landscaping, so I just kept weights a little lighter. everything felt sluggish until the 210kg which went up nicely for 3 reps.

comeback total 200-155-210 - 565kg

bench bottom up off chest
2 x 10 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 100kg
1 x 3 @ 120kg
1 x 3 @ 135kg
1 x 3 @ 145kg
1 x 5 @ 125kg

thick red band added wrapped round bench
1 x 8 @ 40kg
1 x 8 @ 60kg
1 x 8 @ 65kg

seated ohp machine
1 x 10 @ 35kg
3 x 8 @ 62.5kg

triceps pushdowns
1 x 15
3 x 12

face pulls
3 x 10

might move to friday so I can have a rest day after squats/deads
everything achy and sluggish to start but picked up once over 120kg
3 x 145kg and 5 x 125kg pretty easy + not too much shoulder pain.
if shoulder behaves and continues to improve, can't see any problem
hitting 160 for a triple in a few weeks time.

plan is to carry on the existing S/D progression and do:
14/7 (fri) - 150 x 3, 130 x 5, 4 sets heavy band
21/7 (fri) - 155 x 3, 135 x 5 x 2, 4 sets heavy band
28/7 (fri) - 160 x 3, 140 x 5, 2 sets heavy band
6/8 (sat) - SBD test day.

DIY SSB Squat
1 x 5 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 70kg
1 x 2 @ 100kg
1 x 1 @ 120kg
3 x 5 @ 140kg

quad extensions
1 x 5
3 x 10 @ 80kg

hamstring curls
1 x 12
3 x 8 @ 57.5kg

abs machine
1 x 5
3 x 8 @ stack + 5kg

pulldowns palms facing
1 x 8
1 x 5 @ 67kg
1 x 5 @ 87kg
1 x 5 @ 96kg
1 x 5 @ 107kg
1 x 15 @ 57kg

all easy and done within 45 mins

bench larsen bottom up
1 x 10 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x 3 @ 80kg
1 x 3 @ 90kg
1 x 3 @ 105kg
1 x 3 @ 115kg

triceps dips machine
1 x 12 @ 50kg
3 x 10 @ 87.5kg

ohp machine
1 x 12 @ 35kg
2 x 10 @ 50kg - shoulder a bit achy stopped here

triceps pushdowns
4 x 12

rear delts machine
4 x 12 (superset with triceps)

had to do an early morning session, took ages to warmup
and felt achy as a result. got through the lot in 25 mins though.
superset of rear delts after triceps is a good combo.