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TRT - Thai Replacement Training

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matthewvc		...	13-05-2023 @ 16:42
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	still dealing with an aching shoulder and elbow. my need to go see a physio soon if it doesn't improve. feels like the old RC/Labrum issue is back squats SSB DIY to box 1 x 10 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 70kg 1 x 2 @ 110kg 1 x 2 @ 120kg 1 x 2 @ 130kg 1 x 2 @ 140kg 1 x 2 @ 150kg 1 x 5 @ 130kg quad extensions 1 x 12 2 x 10 hamstring curls 1 x 12 1 x 8 back extensions 1 x 15 2 x 12 all easy enough, still doing them no belt or sleeves.
matthewvc		...	15-05-2023 @ 12:31
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	shoulder and elbow improving cg larsen bench press 1 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 75kg 1 x 3 @ 90kg 1 x 3 @ 105kg 1 x 3 @ 120kg 1 x 5 @ 100kg 1 x 5 @ 105kg should press machine 1 x 8 @ 40kg 2 x 6 @ 80kg triceps rope pulldowns 1 x 15 2 x 10 bicep curls 1 x 12 @ 7.5kg 1 x 10 @ 10kg hammer curls 1 x 10 @ 12.5kg things felt better today, added a few light biceps to balance out the elbow flexion/extension bias
matthewvc		...	16-05-2023 @ 13:19
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	DIY SSB Squats 1 x 10 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 2 @ 80kg 1 x 2 @ 100kg 1 x 2 @ 115kg 1 x 2 @ 130kg 1 x 2 @ 145kg 1 x 1 @ 160kg seated row machine 1 x 12 2 x 8 abs machines 1 x 12 2 x 10 rushed today due to meetings 160kg wasn't hard but bar rolled a bit on back doing the DIY SSB setup changing to a better gym from today too.
matthewvc		...	18-05-2023 @ 11:45
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	new gym bench 1 x 20 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 90kg 1 x 2 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 120kg 1 x 2 @ 130kg 1 x 2 @ 135kg cg bench 1 x 8 @ 80kg 1 x 8 @ 85kg 1 x 8 @ 90kg triceps 3 x 10 rear delts 1 x 12 2 x 10 managed to get through bench without too much pain and felt i did enough work to get a positive training effect. frustrating to be about 65kg away from where i'd like my bench to be
matthewvc		...	19-05-2023 @ 13:55
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	diy ssb squats using straps 1 x 10 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 2 @ 90kg 1 x 2 @ 110kg 1 x 2 @ 130kg 1 x 2 @ 145kg 1 x 2 @ 160kg 1 x 2 @ 165kg 1 x 5 @ 140kg leg extensions 1 x 12 2 x 10 leg curls 3 x 10 abs machine 3 x 10 bars are better here for squats, thicker without any flex top sets are still quite easy. probably good for 200kg no wraps or belt now. tomorrow some 'odin' 3M knee wraps arrive from the strength shop. will be interesting to get back into wrapped squats. plan is to wear these loose wrapped just to keep the knees warm at first then tighten up as I approach decent weights.
matthewvc		...	21-05-2023 @ 10:04
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Post Edited: 21.05.2023 @ 10:06 AM by matthewvc warmup external rotators band stretches larsen press cg paused 1 x 15 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 3 @ 125kg shoulder press 1 x 12 3 x 8 triceps pushdown machine 3 x 10 biceps curl machine 3 x 8 side raises with cable 1 x 10 1 x 8 shoulder better but forearm still a painful mess think i've got golfers elbow, got some new elbow sleeves which helped a bit and taking a thumbless grip seems to improve it a little too
matthewvc		...	22-05-2023 @ 13:15
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	DIY SSB Squat 1 x 10 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 90kg 1 x 2 @ 120kg 1 x 2 @ 140kg 1 x 1 @ 160kg 1 x 2 @ 170kg deadlifts 1 x 5 @ 60kg 1 x 3 @ 100kg 1 x 2 @ 130kg 1 x 2 @ 150kg 1 x 2 @ 160kg 1 x 2 @ 170kg pulldowns neutral grip 1 x 12 3 x 8 face pulls 1 x 12 2 x 8 squats felt a bit achy and tired, deadlifts otoh all felt pretty easy
matthewvc		...	23-05-2023 @ 13:15
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	decided to get the heavier bench session in today so I can rest my problematic elbow until sunday bench all paused 1 x 15 @ 20kg 1 x 10 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 2 @ 120kg 1 x 2 @ 140kg close grip 1 x 8 @ 80kg 1 x 8 @ 90kg 1 x 8 @ 100kg 1 x 8 @ 105kg ohp machine 1 x 8 3 x 6 triceps v grip pushdowns 1 x 12 3 x 10 golfer's elbow (inner part) is problematic with heavier normal grip benches but seems ok with lighter close grips. 140kg was pretty painful but repping 105kg fine. going to not aggravate it for 5 days now and see if it improves. not too bothered about close gripping everything - last competitive bench press was 200kg done with my fingers on smooth due to my shoulder being in a right state at the time.
matthewvc		...	23-05-2023 @ 15:57
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	I'll keep logging comeback gym total based on top weights regardless of reps bench is where I am now, not pre elbow issues S: 170kg x 2 B: 140kg x 2 D: 170kg x 2 T: 480kg
matthewvc		...	26-05-2023 @ 00:28
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	DIY SSB Squat 1 x 10 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 2 @ 120kg 1 x 2 @ 140kg 1 x 2 @ 150kg 1 x 2 @ 160kg 1 x 1 @ 172.5kg quads 3 x 10 hamstrings 3 x 8 standing abs 3 x 10 172.5kg was enough tonight without getting into straining territory 172.5 + 140 + 170 - 482.5kg comeback total
matthewvc		...	28-05-2023 @ 18:40
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	Post Edited: 28.05.2023 @ 21:12 PM by matthewvc saturday bench worked up to 130 x 2 aborted due to elbow pain sunday DIY SSB squat 1 x 10 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 2 @ 120kg 1 x 2 @ 140kg 1 x 2 @ 160kg 1 x 2 @ 175kg Deadlift 1 x 3 @ 60kg 1 x 3 @ 100kg 1 x 2 @ 130kg 1 x 2 @ 160kg 1 x 2 @ 185kg rows off floor 1 x 5 @ 60kg 2 x 5 @ 80kg seated one arm row machine 3 x 12 going to avoid any pressing or tricep extensions for a couple of week to give elbow a chance of recovery. fortunately the other two lifts are improving nicely current bests 175-145-185 - 505kg
matthewvc		...	01-06-2023 @ 10:21
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	for whatever reason the ongoing elbow issue seems to improved drastically over last 2 days. maybe eating more fish oil supplements? drinking more water? bench close grip 1 x 12 @ 20kg 1 x 10 @ 20kg 1 x 8 @ 40kg 1 x 8 @ 60kg 1 x 6 @ 80kg 1 x 8 @ 90kg 1 x 8 @ 110kg bottom up from chest normal grip 1 x 5 @ 20kg 1 x 5 @ 60kg 1 x 5 @ 90kg 1 x 5 @ 110kg 1 x 5 @ 120kg seated ohp machine 1 x 8 @ 37.5kg 3 x 6 @ 50kg pec machine 3 x 10 @ 27.5kg some pain with the 110kg but more manageable the lowering phase and hold on chest is most painful so the bottom up variation are far less taxing on elbow will do this first next week and the CG second.
matthewvc		...	02-06-2023 @ 16:44
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	squats super low box 10" 1 x 5 @ 20kg 1 x 5 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 90kg 1 x 2 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 120kg quad extensions 3 x 10 hamstring curls 1 x 10 2 x 8 standing abs 1 x 12 3 x 10 tough getting so deep, at the limit of my flexibility 120kg was a nice comfy weight to start a new varation
matthewvc		...	05-06-2023 @ 13:03
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	sunday worst abs doms ever, not made better by spending saturday ripping out a bathroom and sunday morning long drive to a place near Hull to get some studio equipment. Left thinking the Postcode 'HU' was Huddersfield and only shortish trip over pennines not a long trip into deepest East Ridings. Bench Larsens CGBP 1 x 15 @ 20kg 1 x 10 @ 20kg 1 x 8 @ 40kg 1 x 8 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg 1 x 3 @ 130kg jm press 2 x 5 @ 60kg - not a good move for my elbow left here pull downs 1 x 8 3 x 6 rope triceps 3 x 10 some progress with elbow. 130kg x 3 was first time I felt able to get some power into the movement.
matthewvc		...	07-06-2023 @ 01:26
‘downsizing’ Member 5704, 3245 posts SQ 280, BP 210, DL 320 810.0 kgs @ 96.3kgs UnEq	DIY SSB squat 1 x 10 @ 20kg 1 x 5 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 80kg 1 x 2 @ 110kg 1 x 1 @ 140kg 1 x 1 @ 155kg 1 x 1 @ 170kg 1 x 2 @ 180kg deadlift 1 x 5 @ 70kg 1 x 3 @ 110kg 1 x 2 @ 140kg 1 x 2 @ 120kg 1 x 2 @ 180kg 1 x 2 @ 200kg - felt slow just below knee height, sign of weak hamstrings. seated rows 1 x 10 2 x 8 seated abs 3 x 12 back aching from doing a fair bit of DIY last few days. definitely hardest pull since return, think the "do owt and get stronger" phase has ended and will reset next week. no belt or wraps as yet, so hopefully a nice boost when they return comeback total: 180+145+200 = 525kg

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