TRT - Thai Replacement Training
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| matthewvc |  | ... | 07-06-2023 @ 13:45 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bottom up bench 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 @ 130kg 1 x 2 @ 140kg 1 x 2 @ 150kg CGBP 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 110kg 1 x 8 @ 115kg 1 x 8 @ 100kg neutral grip pulldowns 3 x 8 ohp 1 x 12 3 x 6 facepulls 2 x 15 still a bit of golfer's elbow but the threshold is rising. the bottom up bench is done so the bar is sinking a little into the chest but resting on pins. it takes the strain of holding it an acute elbow bend which causes the most discomfort. pleased to be back to 150kg at least, comfy double. 180-150-200 - 530kg now. | ||
| matthewvc | | ... | 09-06-2023 @ 14:50 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | diy ssb box squat 1 x 5 @ 20kg 1 x 1 @ 20kg 1 x 3 @ 40kg 1 x 2 @ 60kg 1 x 2 @ 80kg 1 x 2 @ 100kg 1 x 2 @ 120kg abs 2 x 10 hammies 2 x 10 feeling a bit creaky after heavy duty DIY + heavy deads + squats on tuesday. just did a 15 minute quick blast and left. | ||
| matthewvc | | ... | 11-06-2023 @ 07:17 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | another quick easy one cg larsen bottom up 1 x 12 @ 20kg 1 x 5 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 90kg 1 x 2 @ 105kg 1 x 2 @ 120kg 1 x 2 @ 135kg 1 x 2 @ 140kg ohp machine 1 x 8 3 x 6 triceps v-grips pushdown 1 x 20 2 x 12 all pretty comfy and done in 15 minutes | ||
| matthewvc | | ... | 14-06-2023 @ 13:20 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | tuesday squats diy ssb 1 x 10 @ 20kg 1 x 5 @ 20kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 2 @ 110kg 1 x 2 @ 130kg 1 x 2 @ 145kg deadlifts 1 x 5 @ 70kg 1 x 3 @ 100kg 1 x 2 @ 130kg 1 x 2 @ 150kg 1 x 2 @ 160kg 1 x 2 @ 170kg seated rows 3 sets abs 3 sets another light day, 170kg feels quite easy now | ||
| matthewvc | | ... | 14-06-2023 @ 13:20 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 14.06.2023 @ 14:59 PM by matthewvc bench bottom up1 x 12 @ 20kg 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 @ 155kg failed first rep completely crap line, second was a struggle cgbp 1 x 8 @ 60kg 1 x 5 @ 80kg ohp 2 sets light time to reset on bench, today felt flat and very demotivated shouldn't be failing 155 double on bottom up benches 180-155-200 - 535kg now. | ||
| matthewvc | | ... | 22-06-2023 @ 06:44 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 22.06.2023 @ 06:45 AM by matthewvc few days off diy ssb box squat 1 x 8 @ 20kg 1 x 5 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 80kg 1 x 3 @ 110kg 1 x 3 @ 130kg 1 x 3 @ 150kg deadlift 1 x 5 @ 70kg 1 x 3 @ 70kg 1 x 2 @ 100kg 1 x 2 @ 130kg 1 x 2 @ 160kg 1 x 2 @ 185kg 1 x 2 @ 205kg SLDL 2 x 5 @ 130kg seated row machine 1 x 8 @ too light 3 x 8 @ bit heavier abs machine 1 x 12 @ 40kg 2 x 12 @ 50kg 1 x 12 @ 60kg on sunday, got my wife and her friend from their thai spa to annihilate my messed up shoulder and elbow with a combination of traditional thai and modern massage gun torture. was sore for two days after this BSDM session but definitely feel improvement in both areas. 180-155-205 540kg | ||
| matthewvc | | ... | 22-06-2023 @ 13:15 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 1 x 15 @ 20kg 1 x 10 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 130kg 1 x 3 @ 130kg cgbp 3 x 5 @ 100kg ohp machine 1 x 8 @ light 3 x 6 @ 50kg triceps rope 1 x 15 @ 20kg 3 x 12 @ 30kg band pulls 3 sets shoulder felt ok, elbow a bit better too kept things quite light to start another build up | ||
| matthewvc | | ... | 28-06-2023 @ 13:04 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 03.07.2023 @ 20:16 PM by matthewvc not much training due to landscaping my gardenDIY SSB squats 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 5 @ 80kg 1 x 3 @ 110kg 1 x 3 @ 140kg 1 x 3 @ 160kg DL (thick bar) 1 x 3 @ 70kg 1 x 2 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 120kg 1 x 2 @ 130kg 1 x 2 @ 140kg SLDL 1 x 5 @ 140kg 1 x 5 @ 145kg seated row machine 1 x 10 @ 50kg 3 x 8 @ 65kg abs machines 1 x 12 @ 50kg 3 x 10 @ 65kg all nice and easy. plan is below. 5/7 - 220kg x 2 DL, 150 x 3r x 3s SQ, SLDL 150 x 5r x 2 8/7 - 140kg x 5r x 3 SQ 12/7 - 145kg x 3r x 4s DL, 180 x 3r SQ, SLDL 160 x 5r x 2 15/7 - 150kg x 4r x 3 SQ 19/7 - 235kg x 2 DL, 160 x 2r x 3s SQ, SLDL 170 x 4r x 2 22/7 - 160kg x 3r x 3r SQ 26/7 - 120,130,140,150,160 x 2r DL, 200 x 2r SQ, SLDL 180 x 3r 29/7 - 150kg x 2r x 2 SQ 2/8 - 250kg x 1 DL, 220 x 1 SQ updated for my squat gainz | ||
| matthewvc | | ... | 29-06-2023 @ 13:32 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench bottom up 1 x 10 @ 20kg 1 x 5 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 112.5kg 1 x 3 @ 125kg 1 x 3 @ 135kg 1 x 3 @ 140kg cgbp with thick red band 1 x 8 @ 20kg 1 x 8 @ 40kg 1 x 8 @ 60kg ohp machine 1 x 10 @ 35kg 3 x 5 @ 65kg triceps pushdowns 1 x 15 3 x 12 all easy, shoulder pain bearable and some progress has been made red band wrapped under bench and onto bar no idea how much the thick red band added but it was lifting the bench up even when bar was set at chest level on safety pins guessing 50-60kg from feel, good thing is it gives my shoulder a break | ||
| matthewvc | | ... | 01-07-2023 @ 15:34 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Squat DIY SSB 1 x 10 @ 20kg 1 x 5 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 90kg 1 x 2 @ 120kg 1 x 1 @ 140kg 1 x 1 @ 160kg 1 x 1 @ 180kg 1 x 1 @ 200kg 1 x 5 @ 120kg hamstring curl machine 1 x 10 @ 35kg 2 x 8 @ 50kg abs machine 1 x 15 @ 35kg 3 x 10 @ 65kg quads machine 3 x 10 @ 50kg feel like i've been holding back too much on squats so did a test single. nothing too heavy, just what would be an opener. 200kg was pretty comfy and will up my target for few weeks to 5 plates. yet to add a belt or wraps either, so plenty to come. comeback total: 200-155-205 - 560kg | ||
| matthewvc | | ... | 03-07-2023 @ 13:26 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench larsen style 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 85kg 1 x 3 @ 100kg 1 x 3 @ 105kg 1 x 3 @ 110kg triceps extension 2 x 5 @ 60kg pulldowns 1 x 8 @ 50kg 1 x 6 @ 76kg 1 x 5 @ 86kg ohp machine 1 x 6 @ 50kg 1 x 5 @ 65kg 1 x 5 @ 82.5kg (full stack) rear delts machine 1 x 20 @ 27.5kg 2 x 15 @ 42.5kg light and with little rest between everything. done in 25mins. | ||
| matthewvc | | ... | 05-07-2023 @ 13:24 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | squat DIY SSB 1 x 5 @ 20kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 1 @ 110kg 1 x 1 @ 130kg 2 x 2 @ 150kg deadlift 1 x 3 @ 70kg 1 x 2 @ 110kg 1 x 1 @ 150kg 1 x 1 @ 180kg 1 x 1 @ 200kg 1 x 3 @ 210kg SLDL 2 x 5 @ 150kg abs machine 1 x 10 @ 35kg 3 x 10 @ stack seated row machine 1 x 10 @ 35kg 3 x 6 @ 72.5kg back feeling effects of several days landscaping, so I just kept weights a little lighter. everything felt sluggish until the 210kg which went up nicely for 3 reps. comeback total 200-155-210 - 565kg | ||
| matthewvc | | ... | 06-07-2023 @ 13:31 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench bottom up off chest 2 x 10 @ 20kg 1 x 5 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 135kg 1 x 3 @ 145kg 1 x 5 @ 125kg thick red band added wrapped round bench 1 x 8 @ 40kg 1 x 8 @ 60kg 1 x 8 @ 65kg seated ohp machine 1 x 10 @ 35kg 3 x 8 @ 62.5kg triceps pushdowns 1 x 15 3 x 12 face pulls 3 x 10 might move to friday so I can have a rest day after squats/deads everything achy and sluggish to start but picked up once over 120kg 3 x 145kg and 5 x 125kg pretty easy + not too much shoulder pain. if shoulder behaves and continues to improve, can't see any problem hitting 160 for a triple in a few weeks time. plan is to carry on the existing S/D progression and do: 14/7 (fri) - 150 x 3, 130 x 5, 4 sets heavy band 21/7 (fri) - 155 x 3, 135 x 5 x 2, 4 sets heavy band 28/7 (fri) - 160 x 3, 140 x 5, 2 sets heavy band 6/8 (sat) - SBD test day. | ||
| matthewvc | | ... | 08-07-2023 @ 19:12 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | DIY SSB Squat 1 x 5 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 2 @ 100kg 1 x 1 @ 120kg 3 x 5 @ 140kg quad extensions 1 x 5 3 x 10 @ 80kg hamstring curls 1 x 12 3 x 8 @ 57.5kg abs machine 1 x 5 3 x 8 @ stack + 5kg pulldowns palms facing 1 x 8 1 x 5 @ 67kg 1 x 5 @ 87kg 1 x 5 @ 96kg 1 x 5 @ 107kg 1 x 15 @ 57kg all easy and done within 45 mins | ||
| matthewvc | | ... | 10-07-2023 @ 10:28 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench larsen bottom up 1 x 10 @ 20kg 1 x 5 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 90kg 1 x 3 @ 105kg 1 x 3 @ 115kg triceps dips machine 1 x 12 @ 50kg 3 x 10 @ 87.5kg ohp machine 1 x 12 @ 35kg 2 x 10 @ 50kg - shoulder a bit achy stopped here triceps pushdowns 4 x 12 rear delts machine 4 x 12 (superset with triceps) had to do an early morning session, took ages to warmup and felt achy as a result. got through the lot in 25 mins though. superset of rear delts after triceps is a good combo. | ||
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