TRT - Thai Replacement Training

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

ohp machine
1 x 8 @ 40kg
3 x 8 @ 55kg

v grip pushdowns
1 x 12 @ 20kg
3 x 10 @ 28kg

lat pulldowns
3 x 8 @ 40kg

rear delt flies
3 x 12 @ 50kg

nice easy session back. all done in 25 minutes

squats diy SSB
2 x 5 @ 20kg
1 x 3 @ 60kg
1 x 1 @ 60kg - added wraps
1 x 1 @ 90kg
2 x 5 @ 135kg

hamstring curls
1 x 10 @ 27.5kg
2 x 10 @ 35kg

abs machine
1 x 12 @ 50kg
2 x 12 @ 70kg

leg extensions
1 x 5 @ 40kg
3 x 10 @ 70kg

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

forgotten how uncomfortable modern knee wraps are even when loosely self wrapped.
don't half blast you out of the bottom.

very late start
bench
2 x 10 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 50kg
1 x 2 @ 75kg
1 x 1 @ 100kg
1 x 1 @ 120kg
1 x 5 @ 130kg
1 x 8 @ 110kg

thick red band doubled
1 x 8 @ 40kg
2 x 8 @ 50kg

seated ohp machine
3 x 10 @ 50kg

triceps
3 x 12

rear delts
3 x 12 @ 50kg

face pulls
2 x 15

shoulder aching tonight. weights were easy but reps is draining to return to after a few weeks doing little more than singles

another late start
diy ssb squat
2 x 5 @ 20kg
1 x 5 @ 60kg
1 x 3 @ 60kg
1 x 3 @ 90kg
1 x 1 @ 120kg - wraps
1 x 5 @ 150kg
1 x 5 @ 160kg

DL rack pulls mid shin
1 x 5 @ 20kg
1 x 5 @ 70kg
1 x 2 @ 110kg
1 x 2 @ 140kg
1 x 2 @ 160kg
1 x 2 @ 175kg
1 x 2 @ 180kg

SLDL
1 x 1 @ 70kg
1 x 1 @ 110kg
2 x 5 @ 140kg

seated cable row
1 x 12 @ 40kg
1 x 12 @ 55kg
2 x 12 @ 75kg

abs machine
3 x 15 @ 50kg

still getting used to wraps, weights feel very light using them
and still quite loose self wrap by competition standards.

rack pulls are a horrid exercise but really do highlight my mid knee weakness
so hopefully improving these will improve my max deadlift

bench larsens
2 x 10 @ 20kg
1 x 5 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 90kg
1 x 5 @ 97.5kg
1 x 5 @ 105kg

OHP machine
1 x 8 @ 35kg
1 x 8 @ 60kg
1 x 8 @ 65kg
1 x 8 @ 70kg

triceps dips machine
1 x 12 @ 50kg
2 x 12 @ 60kg

rear delts
1 x 12 @ 50kg
2 x 12 @ 57.5kg

rope triceps
1 x 8 @ 15kg
2 x 8 @ 20kg

all easy enough, done inside 30 minutes

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

quads
1 x 12 @ 50kg
3 x 12 @ 70kg

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

abs
1 x 8 @ 35kg
3 x 8 @ 65kg

hamstring curls
1 x 12 - couldn't get in decent position aborted

squats pretty easy
rest struggling with nausea as prob ate too much too soon before starting.
will replace hamstring curls machine with something more useful

did this session a day early out of convenience

bench
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 5 @ 137.5kg
1 x 8 @ 102.5kg
1 x 8 @ 105kg

thick red band doubled
1 x 5 @ 20kg
1 x 8 @ 50kg
1 x 8 @ 65kg

ohp machine
1 x 5 @ 35kg
3 x 8 @ 70kg

triceps v grip
4 x 12

rear delts machine
3 x 12

all easy enough.
going to reintroduce creatine at 5g per day.
one of the few OTC supps that works especially in 5+ rep range.

diy ssb squat
2 x 5 @ 20kg
1 x 5 @ 60kg
1 x 3 @ 90kg
1 x 1 @ 120kg
1 x 1 @ 140kg - wraps
1 x 1 @ 160kg
1 x 1 @ 175kg
1 x 5 @ 185kg - belt on
2 x 5 @ 160kg - belt off 2nd set

deadlifts
1 x 3 @ 75kg
1 x 2 @ 100kg
1 x 2 @ 120kg
1 x 2 @ 140kg
1 x 2 @ 150kg
1 x 2 @ 155kg

SLDL
1 x 5 @ 155kg
1 x 5 @ 160kg

seated row machine
1 x 10 @ 65kg
3 x 8 @ 77.5.kg

abs machine
1 x 10 @ 65kg
1 x 10 @ 77.5kg
2 x 10 @ 85kg

quite a fatiguing session, but 185 was pretty comfy.
need to get used to using a belt again

larsens
2 x 10 @ 20kg
1 x 5 @ 50kg
1 x 5 @ 75kg
1 x 5 @ 100kg
1 x 5 @ 105kg
1 x 5 @ 110kg

ohp machine
1 x 5 @ 35kg
3 x 8 @ 70kg

triceps dips
1 x 10 @ 50kg
2 x 8 @ 67.5kg
1 x 8 @ 75kg

rope triceps pushdowns
1 x 12 @ 15kg
2 x 12 @ 20kg - started superset with delts
1 x 8 @ 20kg - fatigued

rear delts
3 x 10 @ 67.5kg

all done in 25 minutes.
felt a slight twinge in the pec tie in doing triceps dips.
went away, but something to keep an eye on.
felt fatigued and likely not hydrated enough after spending
5 hours in warm weather outside yesterday doing more heavy duty DIY.

bit achy, low volume today
diy ssb squats off box
2 x 5 @ 20kg
1 x 3 @ 60kg
1 x 2 @ 90kg
1 x 1 @ 120kg
1 x 2 @ 150kg - add loose wraps
1 x 2 @ 175kg
1 x 2 @ 200kg

quad extensions
1 x 10 @ 35kg
2 x 10 @ 85kg

pull downs
1 x 5 @ 40kg
2 x 8 @ 66kg

hamstring curls
1 x 12
1 x 8

standing abs
1 x 12
2 x 10

all easy, session completed in about 30 minutes

bench bottom up off pins
2 x 10 @ 20kg - normal t&g
1 x 5 @ 50kg
1 x 3 @ 70kg
1 x 2 @ 90kg
1 x 1 @ 110kg - start bottom up
1 x 1 @ 130kg
1 x 5 @ 145kg
1 x 8 @ 110kg
1 x 8 @ 115kg

doubled thick red band
1 x 8 @ 50kg
1 x 8 @ 67.5kg

ohp machine
1 x 5 @ 35kg
3 x 8 @ 75kg

triceps pushdowns v-grip
1 x 12 @ 22kg
3 x 12 @ 46kg

face pulls
3 x 10

straight arm lat pullovers
2 x 10

bottom up start position is bar slightly sinking into chest.
weight still pretty comfy.

DIY SSB Squats
2 x 5 @ 20kg
1 x 3 @ 20kg
1 x 3 @ 60kg
1 x 2 @ 90kg
1 x 2 @ 120kg
1 x 2 @ 150kg - add wraps
1 x 2 @ 170kg
1 x 2 @ 190kg - add belt
1 x 2 @ 210kg

DL off floor
1 x 3 @ 70kg
1 x 2 @ 110kg
1 x 2 @ 140kg
1 x 2 @ 160kg
1 x 2 @ 180kg - add belt
1 x 2 @ 200kg

SLDL - belt off
1 x 1 @ 110kg
1 x 5 @ 160kg
1 x 5 @ 170kg

pull downs
1 x 8 @ 40kg
1 x 8 @ 56kg
1 x 8 @ 66kg
1 x 8 @ 76kg

abs machine
1 x 10 @ 50kg
3 x 10 @ 80kg

seated rows
2 x 10 @ 50kg

lower reps on squats. felt like i was getting more out of belt today
still pretty comfy and a cheap comeback PB.

comeback total 210-180-240-630kg

bench larsens
2 x 10 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 5 @ 100kg
1 x 5 @ 107.5kg
1 x 5 @ 115kg

db ohp
1 x 15 @ 15kg
2 x 12 @ 20kg

seated ohp
1 x 12 @ 50kg
1 x 12 @ 60kg

triceps dips
1 x 12 @ 50kg
1 x 10 @ 70kg
1 x 8 @ 85kg
1 x 8 @ 90kg

triceps rope pushdowns
3 x 12 @ light

rear delts machine
3 x 10 @ 65kg

all done in 30 minutes - rests are kept minimal on assistance work

Nice comeback numbers

thanks, they're getting better