TRT - Thai Replacement Training
12345678910 ... 121314 ... 2627282930313233343536
| matthewvc |  | ... | 26-11-2023 @ 20:35 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | SSB squat off box 2 x 5 @ 21kg 1 x 3 @ 61kg 1 x 2 @ 91kg 1 x 1 @ 111kg 1 x 1 @ 131kg 1 x 1 @ 151kg - belt on 1 x 1 @ 171kg - loose wraps (forgot sleeves) 1 x 2 @ 186kg 1 x 2 @ 201kg 2 x 2 @ 110kg - belt + wraps off 2 x 2 @ 120kg 1 x 2 @ 130kg SSB Good mornings 1 x 5 @ 61kg 2 x 5 @ 71kg seated cable rows 1 x 10 @ 47kg 1 x 10 @ 67kg 2 x 8 @ 77kg seated abs machine 1 x 15 @ 60kg 2 x 15 @ 85kg another increase on the SSB, getting more used to the whip. wraps even though loose definitely help a bit as well. | ||
| matthewvc | | ... | 28-11-2023 @ 13:11 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench larsens 2 x 15 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 2 x 3 @ 90kg 2 x 3 @ 100kg 2 x 3 @ 110kg 1 x 3 @ 120kg plate raises 2 x 10 @ 20kg triceps dips machine 1 x 8 @ 70kg 2 x 8 @ 80kg easy session today | ||
| matthewvc | | ... | 29-11-2023 @ 13:45 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | SSB box squat 2 x 5 @ 21kg 1 x 3 @ 71kg 1 x 2 @ 71kg 1 x 2 @ 101kg 1 x 1 @ 101kg 1 x 1 @ 121kg 1 x 1 @ 151kg - belt 1 x 1 @ 171kg 1 x 1 @ 191kg - add loose wraps (can't find sleeves) 1 x 2 @ 206kg 1 x 4 @ 121kg - wraps off 1 x 4 @ 151kg 1 x 4 @ 156kg leg press 2 x 10 @ 170kg (full stack on this machine) hamstring curls 1 x 15 @ 35kg 1 x 12 @ 50kg 1 x 8 @ 65kg leg extensions 1 x 20 @ 50kg 2 x 12 @ 80kg a couple of seconds sitting on the box makes a world of difference with the whip of this whippy SSB bar. | ||
| matthewvc | | ... | 01-12-2023 @ 14:17 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 2 x 15 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 70kg 1 x 2 @ 90kg 1 x 2 @ 110kg 1 x 2 @ 130kg f8 figure 8 slingshot 1 x 3 @ 100kg 1 x 3 @ 130kg 1 x 3 @ 150kg seated ohp 1 x 5 @ 50kg 1 x 5 @ 65kg 1 x 5 @ 80kg cable rows 2 x 5 @ 66kg v grip triceps 1 x 8 @ 20kg 2 x 8 @ 30kg light session today, joints definitely needed the rest. next saturday start a 4 week build up to a heavy double starting at about 80% of target. 9/12 - 152.5 x 2, 120 x 5,5, 165 x 3 (ss) 16/12 - 165 x 2, 132.5 x 5,5, 182.5 x 3 (ss) 23/12 - 177.5 x 2, 142.5 x 5,5, 195 x 3 (ss) 30/12 - 190 x 2, 150 x 5,5, 210 x 3 (ss) | ||
| matthewvc | | ... | 02-12-2023 @ 19:02 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | ssb box squat - found sleeves again 3 x 5 @ 21kg - sleeves from start 1 x 3 @ 71kg 1 x 2 @ 71kg 1 x 2 @ 111kg 1 x 1 @ 141kg 1 x 1 @ 156kg - add belt 1 x 1 @ 171kg 1 x 1 @ 186kg 1 x 2 @ 111kg - belt off 1 x 2 @ 121kg 1 x 2 @ 131kg 1 x 2 @ 141kg 1 x 2 @ 151kg - add belt again 1 x 2 @ 161kg 1 x 2 @ 171kg 1 x 2 @ 181kg SSB GM 1 x 5 @ 71kg 1 x 4 @ 81kg - stopped at 4 cramp in upper back 1 x 5 @ 81kg pulldowns 1 x 8 @ 57kg 1 x 8 @ 67kg 1 x 8 @ 77kg abs machine 2 x 15 @ 85kg everything easy on squats tempted to go for another cheap pb but decided to keep it lighter as still bit fatigued from last session will introduce some DL instead of GM which simply suck with a SSB. | ||
| matthewvc | | ... | 05-12-2023 @ 13:12 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench larsens 2 x 10 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 80kg 4 x 3 @ 100kg 2 x 3 @ 110kg 1 x 1 @ 125kg 1 x 1 @ 132.5kg 1 x 1 @ 140kg seated ohp 3 x 8 @ 60kg triceps dips machine 1 x 8 @ 80kg 2 x 8 @ 90kg rope pushdowns 3 x 12 @ 25kg rear delt machine 3 x 12 @ 42.5kg nice easy session to begin the december build up | ||
| matthewvc | | ... | 07-12-2023 @ 13:44 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | ssb box squat 2 x 5 @ 21kg 1 x 3 @ 61kg 1 x 2 @ 81kg 1 x 1 @ 101kg 1 x 1 @ 121kg 1 x 1 @ 141kg 1 x 1 @ 161kg - belt 1 x 1 @ 181kg - light wraps 1 x 1 @ 201kg 1 x 1 @ 221kg 1 x 5 @ 161kg - wraps off hamstring curls 1 x 12 @ 42.5kg 1 x 12 @ 55kg leg extensions 2 x 15 @ 75kg leg press 2 x 12 @ 170kg (whole stack) not much time today so did a few singles and minimal assistance 221kg was reasonably comfy. | ||
| matthewvc | | ... | 08-12-2023 @ 13:00 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 2 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 2 @ 80kg 1 x 2 @ 100kg 1 x 2 @ 120kg 1 x 2 @ 132.5kg 1 x 2 @ 142.5kg 1 x 2 @ 152.5kg f8 on 1 x 3 @ 165kg 1 x 3 @ 170kg f8 off 2 x 5 @ 120kg seated ohp 1 x 6 @ 65kg 2 x 6 @ 82.5kg seated cable rows wide grip 1 x 15 @ 27kg - far too light 2 x 12 @ 57kg 1 x 12 @ 67kg dips machine 1 x 12 @ 65kg 1 x 12 @ 95kg 1 x 12 @ 100kg v grip pushdowns 1 x 15 @ 21kg 1 x 12 @ 31kg s**tty slippy bench today so everything felt crap trying to get leg drive gave up on the back off sets and did them larsen style. | ||
| matthewvc | | ... | 11-12-2023 @ 09:33 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | ssb squats low box 2 x 5 @ 21kg 1 x 3 @ 71kg 1 x 2 @ 101kg 4 x 2 @ 121kg - belt 1 x 2 @ 136kg 1 x 2 @ 151kg 1 x 2 @ 161kg rack deads - mid shin, thick squat bar 1 x 5 @ 70kg 1 x 2 @ 110kg 1 x 2 @ 130kg 1 x 2 @ 145kg 1 x 2 @ 160kg 1 x 2 @ 170kg 1 x 2 @ 180kg seated row machine 1 x 8 @ 65kg 3 x 8 @ 80kg wide pulldowns 2 x 12 @ 46kg standing abs 3 x 12 first deadlift of some form in a few weeks still feel SI a little with 170/180 sets, but all easy SSB squat definitely carries over well to pulling. 180kg is under 60% of my best (think I did 330kg off a similar height blocks) but its better than 0kg hopefully be over 200kg without aches and pains by new year. | ||
| matthewvc | | ... | 12-12-2023 @ 09:12 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench larsens 2 x 12 @ 20kg 1 x 10 @ 40kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 80kg 3 x 3 @ 100kg 2 x 3 @ 110kg 1 x 2 @ 120kg 1 x 1 @ 132.5kg 1 x 1 @ 145kg cg inclines paused 1 x 8 @ 60kg 3 x 6 @ 90kg rear delt machine 3 x 12 @ 50kg plate side raises 1 x 15 @ 5kg 2 x 12 @ 10kg triceps pushdowns 1 x 20 @ 20kg 2 x 10 @ 35kg all nice and easy | ||
| matthewvc | | ... | 13-12-2023 @ 22:17 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | ssb box squats 3 x 5 @ 21kg 1 x 3 @ 61kg 1 x 2 @ 61kg 1 x 2 @ 91kg 1 x 1 @ 91kg 1 x 1 @ 121kg 1 x 1 @ 151kg - belt on 1 x 1 @ 171kg 1 x 1 @ 191kg - loose wraps 1 x 1 @ 211kg 1 x 1 @ 231kg 1 x 4 @ 151kg 1 x 4 @ 171kg leg extensions 1 x 15 @ 30kg 3 x 12 @ 85kg leg curls 2 x 8 @ 55kg 1 x 8 @ 60kg leg press 1 x 15 @ 165kg 1 x 15 @ 165kg - closer stance fair bit of fatigue and hip a bit sore. heaviest set a bit of upper back rounding as tends to happen when SSB squats get over 90% territory. still a bit more there, though and a huge amount of progress since the first struggle with 166kg on this bar when it first appeared in the gym. will go light next week and see how close I can get to 250kg week after. | ||
| matthewvc | | ... | 15-12-2023 @ 22:27 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench press 2 x 12 @ 20kg 1 x 8 @ 50kg 1 x 5 @ 80kg 1 x 2 @ 80kg - paused from here 1 x 2 @ 100kg 1 x 2 @ 120kg 1 x 2 @ 140kg 1 x 2 @ 152.5kg 1 x 2 @ 165kg f8 figure 8 slingshot 1 x 3 @ 172.5kg 1 x 3 @ 182.5kg f8 off close grip long pauses 1 x 5 @ 110kg - misload, thought it really easy 1 x 5 @ 130kg 1 x 5 @ 135kg seated ohp machine 1 x 5 @ 30kg 3 x 7 @ 85kg (whole stack) triceps dips machine 1 x 12 @ 85kg 2 x 10 @ 115kg rope pushdowns 3 x 12 @ 30kg seated cable rows 1 x 10 @ 46kg 1 x 10 @ 66kg 1 x 10 @ 76kg late start, quite tired but a scoop of pre workout helped wake me up a bit. all top bench sets pretty comfy as expected, no more than 7/8 on rpe scale. | ||
| matthewvc | | ... | 17-12-2023 @ 22:06 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | ssb box squats 2 x 5 @ 21kg 1 x 3 @ 51kg - add sleeves 1 x 3 @ 71kg 1 x 2 @ 91kg 2 x 2 @ 101kg 2 x 2 @ 111kg 2 x 2 @ 121kg 1 x 1 @ 131kg 1 x 1 @ 141kg 1 x 1 @ 151kg CGBP Larsen 2 x 12 @ 20kg 1 x 8 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 75kg 2 x 3 @ 90kg 2 x 3 @ 105kg 1 x 3 @ 112.5kg 1 x 3 @ 120kg 1 x 1 @ 130kg - long pauses 1 x 1 @ 140kg 1 x 1 @ 150kg 1 x 1 @ 155kg seated row machine 1 x 8 @ 65kg 1 x 5 @ 90kg 1 x 5 @ 100kg 1 x 5 @ 110kg hip/SI aching again so dropped deadlifts/SLDL and did a bit of bench/rows instead - all very easy will do shoulder assistance on Tuesday. main target is bench M3 records in new year, so squats/deadlift really just to keep everything in balance. | ||
| matthewvc | | ... | 19-12-2023 @ 17:08 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | incline press 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 6 @ 90kg 2 x 6 @ 95kg side delts 1 x 12 @ 10kg 2 x 12 @ 12.5kg rear delts 2 x 12 @ 57.5kg 2 x 10 @ 65kg shoulder aching a bit today | ||
| matthewvc | | ... | 20-12-2023 @ 21:31 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 20.12.2023 @ 21:31 PM by matthewvc ssb box squat2 x 5 @ 21kg 1 x 3 @ 51kg - sleeves on 1 x 2 @ 81kg 1 x 1 @ 81kg 1 x 2 @ 111kg 1 x 2 @ 131kg 1 x 2 @ 151kg - belt on 1 x 1 @ 171kg 1 x 2 @ 171kg 1 x 2 @ 183.5kg 1 x 1 @ 191kg leg extensions 2 x 10 @ 80kg leg curls 2 x 8 @ 50kg leg press 2 x 10 @ 165kg quick + light session today, will max out next week | ||
12345678910 ... 121314 ... 2627282930313233343536
© Sugden Barbell 2026 Privacy - Terms & Conditions