TRT - Thai Replacement Training
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| matthewvc |  | ... | 04-05-2025 @ 19:21 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.2kg 5 mins rotator warmup cg larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 2 @ 75kg 4 x 4 @ 100kg 1 x 1 @ 122.5kg - long pauses 1 x 1 @ 142.5kg 1 x 1 @ 162.5kg Cg incline 1 x 5 @ 60kg 3 x 6 @ 100kg seated ohp 4 x 5 @ 65kg cable delts 3 x 8 rear delt machine 1 x 5 @ 50kg 1 x 12 @ 65kg 2 x 12 @ 72.5kg facepulls 2 x 20 light start to the next 4-week build up and glad as could feel Friday and sat sessions. will move main bench to sat and this to Tuesday. 162.5kg was a pig to unrack but went up easy enough. | ||
| matthewvc |  | ... | 06-05-2025 @ 20:46 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.5kg box squat straight bar - beltless 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 100kg 1 x 3 @ 130kg 1 x 3 @ 155kg 1 x 3 @ 165kg 1 x 3 @ 175kg 1 x 3 @ 185kg seated row machine 1 x 5 @ 50kg 1 x 5 @ 110kg 1 x 5 @ 115kg 1 x 5 @ 120kg 1 x 5 @ 125kg lat pulldowns 1 x 6 @ 67kg 1 x 6 @ 87kg 1 x 6 @ 97kg 1 x 6 @ 107kg 1 x 6 @ 117kg biceps machine 1 x 12 @ 50kg 1 x 10 @ 65kg 1 x 10 @ 70kg straight arm pulldowns 2 x 12 all felt easy and fast. squats are so much easier with extra bw. | ||
| matthewvc | | ... | 07-05-2025 @ 20:58 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.6kg larsens cg 2 x 12 @ 20kg 1 x 8 @ 50kg 1 x 2 @ 70kg 1 x 1 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 1 @ 150kg - long pauses now 1 x 1 @ 167.5kg 1 x 1 @ 172.5kg 2 x 3 @ 100kg rope triceps 2 x 20kg Quick midweek session as I am moving heavy bench to Saturday. worked up to a comfy single on Larsens and moved pretty well today. using the one half decent bar, makes a huge difference. Main thing is shoulder is still holding up as I push the weights up closer to a 1RM. | ||
| matthewvc | | ... | 10-05-2025 @ 13:18 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.6kg rotators warmup 5 mins cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 1 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 110kg 1 x 3 @ 127.5kg 1 x 3 @ 142.5kg 1 x 3 @ 157.5kg 2 x 5 @ 142.5kg slingshot on 1 x 5 @ 162.5kg 1 x 5 @ 172.5kg dead press 1” off chest 2 x 5 @ 120kg triceps dips machine 1 x 5 @ 65kg 3 x 12 @ 100kg triceps pushdowns 3 x 12 all quite easy but struggling with leg drive today - floor slippy as f**k, so flat footed ‘spread the floor’ style I now use, just ended up sliding feet. commercial gyms are really not suitable for serious training. | ||
| matthewvc | | ... | 11-05-2025 @ 13:41 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.7kg box squat straight bar 2 x 6 @ 20kg 1 x 2 @ 60kg 1 x 1 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 130kg 1 x 1 @ 160kg 1 x 1 @ 185kg 1 x 1 @ 210kg 1 x 3 @ 227.5kg 1 x 8 @ 192.5kg leg extensions 1 x 5 @ 65kg 1 x 12 @ 90kg 1 x 12 @ 100kg 1 x 12 @ 105kg leg curls 1 x 8 @ 50kg 1 x 8 @ 65kg 1 x 8 @ 72.5kg glute machine 1 x 10 @ 60kg 1 x 10 @ 70kg abs machine 2 x 15 @ 85kg very hot today. 227 triple quite comfy, 192 for 8 a challenge cardio wise more than muscular. | ||
| matthewvc | | ... | 13-05-2025 @ 13:40 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.0kg rotators 5 min warmup CG Larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 1 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 3 @ 130kg 1 x 3 @ 140kg CG incline 1 x 5 @ 20kg 1 x 1 @ 60kg 3 x 6 @ 110kg Seated OHP 2 x 6 @ 70kg 2 x 6 @ 72.5kg DB side delts 1 x 12 @ 20kg 1 x 10 @ 22.5kg 1 x 15 @ 17.5kg rear delts machine 1 x 12 @ 72.5kg 2 x 10 @ 80kg facepulls 2 x 20 very hot again and must have lost 1kg in sweat, but weights not too problematic. 140kg triple moving pretty fast can't be far off a 200kg bench. | ||
| matthewvc | | ... | 14-05-2025 @ 13:26 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 98.9kg box squat straight bar 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 90kg 1 x 2 @ 110kg 1 x 2 @ 130kg 1 x 2 @ 150kg 1 x 2 @ 170kg 1 x 2 @ 190kg 1 x 2 @ 200kg seated row machine 1 x 5 @ 65kg 1 x 6 @ 100kg 1 x 6 @ 110kg 1 x 5 @ 120kg 1 x 5 @ 130kg pulldowns 1 x 6 @ 57kg 1 x 6 @ 77kg 1 x 6 @ 97kg cable curls 3 x 12 stiff arm pulldowns 2 x 12 far too hot again in gym squats all pretty easy. | ||
| matthewvc | | ... | 17-05-2025 @ 16:34 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.0kg 5 minutes rotator warmup cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 75kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg 1 x 1 @ 155kg 1 x 3 @ 170kg 2 x 5 @ 150kg slingshot on 1 x 5 @ 165kg 1 x 5 @ 180kg dead bench 1” off chest 2 x 5 @ 130kg triceps dips machine 1 x 5 @ 65kg 3 x 12 @ 110kg v-grip pushdowns 2 x 12 1 x 10 still too hot, drank a litre of apple juice during that session. used a resistance band to make bench a bit grippier, although leg drive still problematic. nothing felt on limit, but lot of fatigue due to heat towards end. | ||
| matthewvc | | ... | 18-05-2025 @ 16:15 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.1kg box squat straight bar 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg 1 x 1 @ 160kg 1 x 1 @ 180kg 1 x 1 @ 200kg 1 x 1 @ 220kg 1 x 3 @ 242.5kg leg press 2 x 12 @ light leg extensions 1 x 12 @ 80kg 1 x 12 @ 95kg leg curls 1 x 12 @ 55kg 1 x 12 @ 60kg standing abs 2 x 12 glute machine 1 x 10 @ 60kg 1 x 10 @ 80kg top set was hard but not grinding hard, and is definitely the most I’ve squatted in any form since my return. just did light assistance afterwards. will now do another 4 week build up to a single max. based off how the triple went, 272.5kg (600lb) feels achievable. | ||
| matthewvc | | ... | 20-05-2025 @ 13:19 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 20.05.2025 @ 13:19 PM by matthewvc bw 98.9kg5 mins rotators warmup cg larsens 2 x 12 @ 20kg 1 x 6 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 75kg 1 x 3 @ 100kg 1 x 3 @ 110kg 3 x 3 @ 120kg 1 x 1 @ 140kg - long pauses from now 1 x 1 @ 160kg 1 x 1 @ 177.5kg cg incline 1 x 1 @ 60kg 1 x 1 @ 90kg 1 x 1 @ 105kg 2 x 6 @ 120kg seated ohp 1 x 5 @ 50kg 2 x 8 @ 80kg rear delts machine 2 x 15 @ 72.5kg db side raises 2 x 12 @ 15kg face pulls 2 x 20kg rushed today - almost overbalanced with the heaviest larsen due to using a really crap wobbly bench. need to make sure i've got the one decent flat bench for anything heavy. rest of session done quickly and easy | ||
| matthewvc | | ... | 21-05-2025 @ 13:25 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.0kg box squat straight bar 2 x 6 @ 20kg 1 x 3 @ 70kg 1 x 2 @ 100kg 1 x 2 @ 120kg 1 x 2 @ 140kg 1 x 2 @ 160kg 1 x 2 @ 140kg seated row machine 1 x 5 @ 65kg 2 x 5 @ 105kg pulldowns 1 x 6 @ 67kg 1 x 6 @ 77kg db biceps 1 x 10 @ 12.5kg 1 x 5 @ 15kg very easy 25 minute session today. beginning of a new 3 week build up to a box squat max. | ||
| matthewvc | | ... | 24-05-2025 @ 18:20 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.5kg 5 mins warmup rotators 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 @ 150kg 1 x 1 @ 165kg 1 x 2 @ 180kg (failed 3rd hit hooks, dumped) 1 x 4 @ 160kg slingshot on 1 x 3 @ 175kg 1 x 4 @ 190kg dead bench 1” off chest 1 x 5 @ 140kg triceps dips machine 1 x 5 @ 65kg 1 x 15 @ 117.5kg 1 x 15 @ 120kg pushdowns 1 x 15 @ 35kg 1 x 8 @ 45kg got a bit greedy as warmups were flying up and tried 180kg x 3. first two reps good but third lost line, hit hooks and dumped on safeties. 175kg would’ve been a much better choice, but confident a 200kg is there now. think the all time M2 (50+) record at u100kg is 205kg, so plans are being hatched to make an assault on that. My ‘real’ weight if I was in pants only and as think my scales are 0.4kg over based on last weigh in is ~98.7kg which should give me another 4kg to play with and make weight without any draining saunas etc | ||
| matthewvc | | ... | 25-05-2025 @ 19:33 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.4kg box squat straight bar 2 x 6 @ 20kg 1 x 3 @ 70kg 1 x 2 @ 100kg 1 x 1 @ 130kg 1 x 1 @ 160kg 1 x 1 @ 180kg 1 x 1 @ 200kg 1 x 1 @ 220kg add bands ~30kg at top total 1 x 3 @ 160kg 1 x 3 @ 170kg leg extensions 2 x 15 @ 65kg leg curls 2 x 15 @ 50kg standing abs 2 x 15 easy deload day after last week | ||
| matthewvc | | ... | 26-05-2025 @ 15:46 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.5kg rotator warmup 5 minutes cg larsens 2 x 12 @ 20kg 1 x 8 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 2 x 2 @ 90kg 3 x 2 @ 110kg 2 x 2 @ 120kg 1 x 1 @ 140kg - long pauses now 1 x 1 @ 150kg 1 x 1 @ 160kg 1 x 1 @ 170kg 1 x 1 @ 180kg seated ohp 1 x 5 @ 50kg 3 x 8 @ 85kg cable side delts 1 x 15 @ 6.25kg 1 x 12 @ 8kg rear delts 1 x 15 @ 55kg 2 x 12 @ 77.5kg face pulls 2 x 20 finally back to a respectable Larsen feeling a lot of fatigue from Saturday but felt good on the paused singles so pushed a little higher (I like to work up to about a RPE 9 - a hard, but no psyching up, no grinding, never in doubt sort of attempt) will take it easy for the next couple of bench sessions before ramping up again. | ||
| matthewvc | | ... | 28-05-2025 @ 22:43 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.5kg box squat + doubled bands bands add ~30kg at top, pretty much unloaded and loose at bottom 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 80kg 1 x 2 @ 100kg 1 x 2 @ 120kg 1 x 2 @ 140kg 1 x 2 @ 160kg 1 x 2 @ 170kg 1 x 2 @ 180kg seated row machine 1 x 5 @ 65kg 1 x 8 @ 80kg 2 x 8 @ 95kg lat pulldowns 1 x 10 @ 67kg 2 x 8 @ 77kg db curls 1 x 12 @ 12.5kg 1 x 10 @ 15kg 1 x 8 @ 17.5kg all easy. bands make a heavy weight feel lighter than it really is at the bottom. | ||
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