TRT - Thai Replacement Training
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| matthewvc |  | ... | 28-10-2023 @ 12:28 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 28.10.2023 @ 12:30 PM by matthewvc bench2 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 | ||
| matthewvc | | ... | 01-11-2023 @ 14:12 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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 | ||
| matthewvc | | ... | 03-11-2023 @ 23:54 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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 | ||
| matthewvc | | ... | 04-11-2023 @ 14:58 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| matthewvc | | ... | 06-11-2023 @ 22:18 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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 | ||
| matthewvc | | ... | 09-11-2023 @ 12:25 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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 | ||
| matthewvc | | ... | 10-11-2023 @ 19:57 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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 | ||
| matthewvc | | ... | 11-11-2023 @ 16:58 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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 | ||
| matthewvc | | ... | 14-11-2023 @ 13:01 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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 | ||
| matthewvc | | ... | 16-11-2023 @ 09:29 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| matthewvc | | ... | 17-11-2023 @ 13:39 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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 | ||
| matthewvc | | ... | 18-11-2023 @ 19:07 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| matthewvc | | ... | 22-11-2023 @ 13:09 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
| matthewvc | | ... | 23-11-2023 @ 23:41 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 24.11.2023 @ 01:03 AM by matthewvc ssb box low2 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. | ||
| matthewvc | | ... | 25-11-2023 @ 14:28 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 25.11.2023 @ 14:28 PM by matthewvc 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 | ||
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