TRT - Thai Replacement Training
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| matthewvc |  | ... | 21-02-2025 @ 18:12 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 94.5kg bench cg 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 80kg 2 x 3 @ 105kg 1 x 3 @ 120kg slingshot 1 x 3 @ 125kg 1 x 3 @ 140kg seated ohp 1 x 5 @ 50kg 1 x 5 @ 60kg triceps dips 2 x 8 @ 85kg rope pushdowns 2 x 15 light easy session today. Shoulders/triceps felt quite achy and fatigued. 3 reasonably heavy benches in 1 week probably the cause. will move heavy bench to two days before heavy squat like we used to do in Leeds. | ||
| matthewvc | | ... | 22-02-2025 @ 17:06 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 94.6kg diy ssb box squat with straight bar 2 x 6 @ 20kg 1 x 5 @ 60kg 1 x 2 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 100kg - lowered hooks 1 hole 1 x 2 @ 130kg 1 x 1 @ 160kg 1 x 1 @ 180kg 1 x 1 @ 200kg - add belt 1 x 1 @ 220kg 1 x 3 @ 140kg 1 x 3 @ 150kg 1 x 3 @ 160kg leg extensions 2 x 20 @ 60kg leg curls 2 x 15 @ 45kg Shoulders nearly flexible enough to get under now inside a power rack. could probably manage stands-in and hands out to collar. 220kg messed up line a bit and made it harder than it needed to be, but not bad to be back up to 5 plates a side at this bw. This is now going to be the heavy squat day. | ||
| matthewvc | | ... | 23-02-2025 @ 17:44 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 94.8kg cg bp 2 x 12 @ 20kg 1 x 5 @ 20kg 1 x 3 @ 50kg 1 x 3 @ 60kg 1 x 3 @ 75kg 1 x 3 @ 90kg 1 x 3 @ 95kg 1 x 3 @ 100kg 1 x 3 @ 105kg 1 x 3 @ 110kg 1 x 3 @ 115kg 1 x 3 @ 120kg cg incline 30-degree 1 x 10 @ 20kg 1 x 8 @ 50kg 1 x 8 @ 65kg 1 x 8 @ 80kg 1 x 8 @ 85kg 1 x 5 @ 100kg seated ohp 2 x 10 @ 50kg side delts 2 x 12 @ 15kg rear delts machine 2 x 15 @ 57.5kg everything moving fast today delts absolutely burning after all this. will spread these sessions out a bit better from now on not 3 days in a row one bench day will be triceps focus and today’s one shoulder focused. | ||
| matthewvc |  | ... | 25-02-2025 @ 14:39 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.0kg rotators/delts warmup 5 mins cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 1 @ 70kg dead bench 1" off chest 1 x 1 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 1 @ 145kg 1 x 1 @ 160kg 1 x 3 @ 120kg 1 x 5 @ 100kg rhomboids cable row 2 x 20 rope triceps 1 x 20 1 x 15 95kg bw progress and weights getting easier. still tinkering with 3x week benching. think as long as intensity is kept away from grinding or psyching and volume of at least one session very low, it's doable atm. problem is when weights get heavy recovery becomes harder. maybe over an 8 day week this is more feasible long term. | ||
| matthewvc | | ... | 26-02-2025 @ 13:47 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.0kg ssb box squats 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 100kg 1 x 2 @ 140kg 1 x 2 @ 160kg 1 x 2 @ 180kg 1 x 2 @ 190kg 1 x 2 @ 160kg rack pulls below knee 1 x 5 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 100kg 1 x 2 @ 140kg 1 x 2 @ 180kg 1 x 3 @ 190kg bentover rows 2 x 5 @ 100kg 1 x 10 @ 100kg pulldowns 1 x 8 @ 47kg 1 x 8 @ 57kg 1 x 8 @ 67kg biceps machine 1 x 12 @ 50kg 2 x 10 @ 60kg all easy enough, rack pulls ok without too much hip pain definitely helps to squat beforehand warming up everything | ||
| matthewvc | | ... | 28-02-2025 @ 13:43 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 28.02.2025 @ 13:44 PM by matthewvc bw 94.5kg 5 mins shoulder + rotators warmup cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 70kg 1 x 5 @ 90kg 1 x 5 @ 100kg 1 x 5 @ 110kg 1 x 5 @ 120kg slingshot on 1 x 5 @ 130kg 1 x 5 @ 140kg dead bench off pins 1" off chest 1 x 8 @ 100kg 1 x 8 @ 105kg triceps dips machine 3 x 15 @ 80kg triceps pushdowns 1 x 15 1 x 12 2 x 10 all easy apart from all over chest+tricep pump doing high rep dips bw bit lighter today after a good run of gaining. maybe hydration needs looking into as I do have a habit of just consuming coffee through the day. | ||
| matthewvc | | ... | 01-03-2025 @ 16:04 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.0kg DIY ssb straight bar 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 3 @ 100kg 1 x 2 @ 130kg 1 x 2 @ 150kg 1 x 2 @ 170kg 1 x 2 @ 190kg 1 x 2 @ 200kg 1 x 5 @ 160kg 1 x 5 @ 170kg leg extensions 1 x 15 @ 65kg 2 x 15 @ 80kg leg curls 1 x 12 @ 50kg 1 x 12 @ 55kg abs machine 2 x 15 @ 85kg tried to get under bar normally but still a bit too tight, so carried on with the straps setup. heavy doubles were pretty easy but the reps on anything leg related are never pleasant. next two weeks build this to 225 for a double and 190 for 5. | ||
| matthewvc | | ... | 02-03-2025 @ 21:19 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.1kg rotators warmup - 5 min 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 1 @ 70kg 1 x 1 @ 90kg dead press 1” off chest 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 1 @ 150kg 1 x 1 @ 167.5kg 1 x 5 @ 100kg 1 x 3 @ 122.5kg triceps v grip 2 x 20 rhomboids 2 x 20 band triceps 1 x 20 bit too grindy for my liking on 167.5kg, but progress made and the 3x weekly benching experiment seems to be working at the moment. weight creeping in the right direction again. | ||
| matthewvc | | ... | 04-03-2025 @ 15:51 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.6kg cg bench press 2 x 12 @ 20kg 1 x 3 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 90kg 2 x 3 @ 100kg 2 x 3 @ 110kg 1 x 3 @ 120kg 1 x 3 @ 125kg incline cg bench 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 8 @ 85kg 1 x 8 @ 90kg 1 x 6 @ 90kg db side delts 1 x 10 @ 17.5kg 1 x 8 @ 20kg rear delts machine 1 x 15 @ 57.5kg 1 x 15 @ 62.5kg seated ohp 1 x 10 @ 50kg 1 x 10 @ 52.5kg bw gaining still and can tell as had good explosive speed on the bench despite quite a fatigued ache in the front delts. kept everything else pretty light and short rests as result. | ||
| matthewvc | | ... | 05-03-2025 @ 13:54 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.6kg ssb box squat 2 x 6 @ 21kg 1 x 5 @ 61kg 1 x 3 @ 81kg 1 x 3 @ 101kg 1 x 3 @ 141kg 1 x 3 @ 161kg rack pull below knee 1 x 3 @ 100kg 1 x 3 @ 140kg 1 x 3 @ 170kg 1 x 1 @ 200kg bent rows 1 x 5 @ 100kg 1 x 5 @ 120kg seated rows 3 x 8 light db biceps 2 x 10 @ 12.5kg easier low volume session today. 200kg rack pull pretty easy and not too much bother on the hip, hopefully can do from floor soon without pain. | ||
| matthewvc | | ... | 05-03-2025 @ 14:03 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 05.03.2025 @ 14:04 PM by matthewvc double post | ||
| matthewvc | | ... | 07-03-2025 @ 14:18 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.2kg rotators warmup cg bench (had to use crap whippy bar) 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg - change bench to better one 1 x 3 @ 80kg 1 x 2 @ 92.5kg 1 x 1 @ 105kg 1 x 1 @ 120kg 1 x 5 @ 135kg slingshot on 1 x 5 @ 135kg 1 x 5 @ 150kg dead bench 1" off chest 1 x 8 @ 110kg 1 x 8 @ 120kg light rear delts (waiting for dips machine) 2 x 12 seated triceps dip machine 1 x 15 @ 85kg 2 x 15 @ 90kg triceps pushdowns 1 x 15 3 x 12 @ 31.5kg bw down a little but looking bigger, which means only one thing: poor hydration. shoulder aching loads for no obvious reason today. think there's some RSI factor to this as I've been doing some long coding hours recently. good news is the bench is progressing nicely and 135kg x 5 was very comfy. all the stiff bars in use so forced to use the whippy one, so with shoulder ache as well kept the full range to 1 top set. rest of session all good. | ||
| matthewvc | | ... | 08-03-2025 @ 13:22 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 95.6kg High bar squat with straps 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 1 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 140kg 1 x 1 @ 165kg 1 x 1 @ 182.5kg 1 x 1 @ 200kg - add belt 1 x 3 @ 215kg 1 x 5 @ 180kg leg extensions 3 x 15 @ 85kg leg curls 3 x 12 @ 60kg abs machine 2 x 16 @ 85kg still doing the straps thing to save shoulders but getting better at bar stability with it. was only going to do double top set but felt easy after 2 reps to do another. | ||
| matthewvc | | ... | 09-03-2025 @ 19:04 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.0kg rotators warmup 5 mins Bench press slightly wider grip 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg dead bench 1” off chest 1 x 1 @ 70kg 1 x 1 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 1 @ 140kg 1 x 5 @ 60kg 1 x 3 @ 100kg 1 x 3 @ 105kg triceps pushdowns 2 x 20 rhomboids 2 x 15 lighter today working on thoracic flexibility to get to a point where I am arching enough to touch the bar with this setup | ||
| matthewvc | | ... | 11-03-2025 @ 13:30 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.1kg 5 mins rotators warmup Cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 75kg 3 x 3 @ 100kg 2 x 3 @ 110kg 1 x 3 @ 120kg 1 x 1 @ 130kg - long pauses now 1 x 1 @ 140kg incline 1 x 8 @ 60kg 1 x 8 @ 90kg 1 x 8 @ 92.5kg seated ohp 2 x 10 @ 55kg side delts 2 x 10 @ 20kg rear delt machine 2 x 12 @ 65kg fatigue less and speed of benches good 140kg moved at a pace that makes me confident 180kg is there now if needed. strategy though is more moderate weight 5s for time being to keep the gentle easing back from the shoulder issue. | ||
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