TRT - Thai Replacement Training
12345678910 ... ... 2627282930313233343536
| matthewvc |  | ... | 11-04-2025 @ 09:56 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | done thurs 10/4 bw 96.0kg SSB bar box squats 2 x 6 @ 21kg 1 x 5 @ 61kg 1 x 2 @ 91kg 1 x 2 @ 121kg 1 x 2 @ 131kg 1 x 2 @ 141kg 1 x 2 @ 151kg 1 x 2 @ 161kg 1 x 2 @ 171kg 1 x 2 @ 181kg seated row machine 1 x 6 @ 50kg 1 x 6 @ 65kg 1 x 6 @ 80kg 1 x 6 @ 95kg 1 x 6 @ 100kg pulldowns machine 1 x 6 @ 67kg 1 x 6 @ 77kg 1 x 6 @ 87kg 1 x 6 @ 97kg biceps machine 1 x 10 @ 50kg 1 x 10 @ 65kg curl bar 1 x 8 @ 25kg - stopped irritating wrist managed to get a tired session in after a lot of overtime this week even though it's only software dev, it's still fatiguing doing 60+ hrs 180 is now is very fast so strength is rising even if BW isn't | ||
| matthewvc |  | ... | 11-04-2025 @ 21:24 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 11.04.2025 @ 21:24 PM by matthewvc bw 96.0kgbench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 2 @ 70kg 1 x 2 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 125kg 1 x 3 @ 125kg slingshot on 1 x 3 @ 125kg 1 x 3 @ 135kg 1 x 3 @ 150kg triceps machine 1 x 5 @ 50kg 2 x 10 @ 80kg rope pushdowns 2 x 10 deload session tonight and glad as tired and shoulder aching a lot, probably rsi from doing 12 hour days, 6 days a week work wise. be looking forward to this phase of the project ending in 2 weeks (aka ‘a sprint’) and going back to normal hours. | ||
| matthewvc | | ... | 12-04-2025 @ 16:55 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.6kg box squat straight bar 2 x 6 @ 20kg 1 x 5 @ 60kg 1 x 1 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 100kg 1 x 1 @ 130kg 1 x 1 @ 160kg 1 x 1 @ 180kg 1 x 5 @ 200kg leg extensions 1 x 12 @ 65kg 1 x 12 @ 80kg 1 x 12 @ 95kg leg curls 1 x 8 @ 50kg 1 x 8 @ 65kg abs machine 2 x 12 @ 85kg easy session, not quite as tired today will ramp the 5s and volume up next week weight up too which is nice to see at last | ||
| matthewvc | | ... | 13-04-2025 @ 19:27 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 96.5kg rotators warmup 5 mins larsens cg 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 85kg 1 x 3 @ 100kg 1 x 3 @ 105kg 1 x 3 @ 110kg 1 x 3 @ 115kg 1 x 1 @ 120kg - long pauses now 1 x 1 @ 135kg 1 x 1 @ 145kg cg incline 1 x 5 @ 20kg 1 x 5 @ 60kg 1 x 6 @ 90kg 1 x 6 @ 95kg 1 x 6 @ 100kg seated ohp 3 x 8 @ 55kg db side delts 1 x 10 @ 12.5kg 2 x 10 @ 15kg rear delt machine 3 x 12 @ 65kg less tired tonight so everything felt nice and easy. target for next 3 weeks is to get these inclines up to a top set of 120kg x 5, which is still poor compared to my bench but better than where they started at earlier this year. | ||
| matthewvc | | ... | 15-04-2025 @ 22:45 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 97.0kg SSB squat 2 x 6 @ 21kg 1 x 3 @ 61kg 1 x 2 @ 101kg 1 x 2 @ 131kg 1 x 2 @ 151kg 1 x 2 @ 171kg 1 x 2 @ 181kg 1 x 2 @ 191kg 1 x 2 @ 181kg 1 x 2 @ 171kg row machine 1 x 6 @ 65kg 1 x 6 @ 82.5kg 3 x 6 @ 102.5kg cable rows 1 x 8 @ 57kg 1 x 8 @ 77kg 1 x 8 @ 87kg 1 x 8 @ 97kg 1 x 8 @ 107kg biceps machine 1 x 10 @ 57.5kg 1 x 10 @ 65kg cable biceps 1 x 8 tired from 12 hour work day but all easy bw rising too which is good | ||
| matthewvc | | ... | 18-04-2025 @ 13:16 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 97.1kg rotator warmup 5 mins cg bench press 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 105kg 1 x 3 @ 120kg 1 x 3 @ 135kg 1 x 3 @ 145kg 1 x 3 @ 150kg 2 x 5 @ 130kg slingshot 1 x 5 @ 145kg 1 x 5 @ 160kg dead press 1" off chest 2 x 5 @ 110kg seated triceps machine 1 x 5 @ 65kg 3 x 12 @ 100kg triceps pushdowns v grip 1 x 15 @ 28kg 1 x 12 @ 31kg 1 x 10 @ 35kg bit more volume today and all pretty easy | ||
| matthewvc | | ... | 19-04-2025 @ 19:59 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.0kg box squat straight bar 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 1 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 130kg 1 x 1 @ 160kg 1 x 1 @ 180kg 1 x 1 @ 200kg 1 x 5 @ 212.5kg 1 x 6 @ 185kg leg extensions 1 x 15 @ 65kg 1 x 12 @ 90kg 2 x 12 @ 100kg leg curls 1 x 10 @ 40kg 1 x 10 @ 60kg 1 x 10 @ 62.5kg standing abs 3 x 12 single leg glute machine 2 x 10 @ 50kg bw jump mainly from a lot of food yesterday closing in on 5 reps with 5 plates. should be good for that next week. | ||
| matthewvc | | ... | 20-04-2025 @ 18:31 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 97.6kg rotators 5 minute warmup cg larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 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 1 x 1 @ 140kg - long pauses from now 1 x 1 @ 155kg 1 x 1 @ 165kg Cg inclines 1 x 5 @ 20kg 1 x 8 @ 60kg 1 x 5 @ 90kg 1 x 5 @ 110kg 1 x 5 @ 120kg 1 x 6 @ 110kg seated ohp 4 x 8 @ 60kg db side delts 3 x 8 @ 15kg rear delts 1 x 20 @ 50kg 2 x 12 @ 65kg face pulls 2 x 12 upped the volume as more you can do and recover from, the better . once this project overtime is done I’ll put another day between the bench sessions as I could still feel Friday’s efforts. 165kg little heavier than I’d like but mainly due to fatigue and balance issues rather than strength. | ||
| matthewvc | | ... | 21-04-2025 @ 20:43 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 97.5kg SSB low box 2 x 6 @ 21kg 1 x 3 @ 61kg 1 x 2 @ 101kg 1 x 2 @ 131kg 3 x 2 @ 141kg 1 x 2 @ 151kg 1 x 2 @ 161kg 1 x 2 @ 171kg 1 x 2 @ 181kg seated row machine 1 x 5 @ 65kg 1 x 6 @ 102.5kg 1 x 7 @ 107.5kg 1 x 6 @ 110kg Pulldowns 1 x 8 @ 57kg 1 x 6 @ 77kg 1 x 6 @ 87kg 1 x 6 @ 97kg curls machine 1 x 12 @ 55kg 1 x 8 @ 70kg cable curls 1 x 12 tiring but all done reasonably easy | ||
| matthewvc | | ... | 25-04-2025 @ 13:30 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 25.04.2025 @ 13:40 PM by matthewvc bw 98.0kgrotators warmup 5 mins cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 1 @ 145kg 1 x 3 @ 157.5kg 2 x 5 @ 140kg slingshot on 1 x 1 @ 157.5kg 1 x 5 @ 175kg dead press 1" off chest 2 x 5 @ 120kg seated triceps dips 1 x 5 @ 65kg 1 x 12 @ 102.5kg 2 x 12 @ 105kg v-grip pushdowns 1 x 15 @ 28kg 2 x 10 @ 38kg pretty comfortable as should be seeing as I am a good 25kg weaker than pre-injury main thing is the shoulder is holding up and bw rising slowly. next week will go for around 165kg x 3, which will almost certainly put my 1RM back over 4 plates a side again. | ||
| matthewvc | | ... | 26-04-2025 @ 18:50 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.0kg box squat straight bar 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 100kg 2 x 1 @ 130kg 1 x 1 @ 150kg 1 x 1 @ 170kg 1 x 1 @ 190kg 1 x 1 @ 207.5kg 1 x 5 @ 222.5kg leg extensions 1 x 15 @ 80kg 1 x 12 @ 90kg 1 x 12 @ 100kg leg curls 1 x 8 @ 35kg 1 x 6 @ 50kg 1 x 6 @ 65kg 1 x 6 @ 72.5kg standing abs 2 x 12 glute machine 1 x 10 @ 55kg 1 x 10 @ 60kg quite tired today, just the top set of 5 and some assistance but it’s progress to be doing 5 reps with 5+ plates a side again. | ||
| matthewvc | | ... | 27-04-2025 @ 17:05 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.1kg rotators 5 min warmup cg larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 80kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 1 @ 140kg Cg inclines 1 x 5 @ 20kg 1 x 2 @ 60kg 1 x 1 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 130kg 1 x 1 @ 140kg 1 x 2 @ 112.5kg seated ohp 4 x 8 @ 65kg DB side delts 1 x 8 @ 20kg 1 x 10 @ 17.5kg 1 x 12 @ 15kg rear delt machine 1 x 15 @ 65kg 1 x 12 @ 77.5kg 1 x 12 @ 80kg face pulls 2 x 15 Lot of fatigue esp pec region, so aborted any heavier singles on larsens after 140. did a few low effort singles on incline up to a comfy 140. was going to do a couple of 5s with about 80% but thought better of it after a couple of achy reps. | ||
| matthewvc | | ... | 29-04-2025 @ 13:40 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.2kg ssb squat 2 x 6 @ 21kg 1 x 3 @ 71kg 1 x 2 @ 111kg 1 x 2 @ 131kg 1 x 4 @ 141kg 1 x 4 @ 151kg 1 x 4 @ 161kg seated row machine 1 x 5 @ 50kg 1 x 5 @ 102.5kg 2 x 5 @ 115kg pulldowns 1 x 5 @ 57kg 1 x 5 @ 87kg 1 x 5 @ 97kg biceps machine 1 x 10 @ 50kg 1 x 8 @ 75kg 1 x 8 @ 80kg easy lower volume session today. | ||
| matthewvc | | ... | 02-05-2025 @ 13:47 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 97.7kg 5 mins rotator warmup cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 2 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg 1 x 1 @ 152.5kg 1 x 3 @ 165kg 2 x 5 @ 145kg slingshot 1 x 1 @ 165kg 1 x 3 @ 185kg - bad whip on 3rd so stopped dead press 1" off chest 1 x 5 @ 125kg 1 x 5 @ 130kg seated tricep dips machine 1 x 5 @ 65kg 3 x 12 @ 110kg v-grip triceps pushdowns 1 x 12 @ 35kg 1 x 12 @ 38.5kg 1 x 12 @ 42kg was a bit dehydrated from the hot weather hence the 0.5kg drop in BW this morning. need to keep on top of that. everything felt heavy today but the 165kg triple went up quite well. struggling with bar whip and must remember to use the stiffer ones now weights are getting heavier. such is the joy of training in commercial gyms - cheap bent and whippy bars + crap benches, miss the Forza bench and IPF competition bar we had at Ralls. | ||
| matthewvc | | ... | 03-05-2025 @ 16:44 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.1kg box squat straight bar 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 130kg 1 x 1 @ 160kg 1 x 3 @ 180kg 1 x 3 @ 192.5kg 1 x 3 @ 205kg leg curls 1 x 6 @ 50kg 1 x 6 @ 60kg abs machine 2 x 12 @ 85kg leg extensions 2 x 8 @ 90kg easy session today. will build up triples now to somewhere around 240kg mark over next 3 weeks. | ||
12345678910 ... ... 2627282930313233343536
© Sugden Barbell 2026 Privacy - Terms & Conditions