TRT - Thai Replacement Training
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| matthewvc |  | ... | 12-07-2023 @ 13:37 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | squat low box diy ssb 1 x 5 @ 20kg 1 x 3 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 2 @ 140kg 1 x 1 @ 160kg 1 x 1 @ 180kg abort hip pain DL 1 x 1 @ 60kg 1 x 1 @ 100kg 1 x 1 @ 130kg 4 x 3 @ 145kg SLDL 2 x 5 @ 160kg abs 1 x 15 @ 62.5kg 3 x 10 @ stack + 5kg seated 1 arm rows 1 x 10 @ 50kg 2 x 8 @ 82.5kg soreness from lugging too much dirt around last night until 9pm in garden think bumping up volume a bit on second day still there in the legs so squats aborted at 180kg (was supposed to do 3) things improved a bit with DLs. crap being old and natty, recovery capacity is vastly reduced. | ||
| matthewvc | | ... | 13-07-2023 @ 14:39 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bottom up bench 5 mins band stretches etc 1 x 12 @ 20kg 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 135kg 1 x 3 @ 150kg 1 x 6 @ 130kg - miscounted did 6 not 5 1 x 5 @ 135kg thick red band wrapped round bench close grip 1 x 8 @ 50kg 2 x 8 @ 70kg ohp machine 1 x 5 @ 30kg 1 x 8 @ 65kg 1 x 6 @ 80kg (stack) 1 x 6 @ 85kg (stack + 5kg) triceps v grip 1 x 12 @ 20kg 3 x 10 @ 31kg rope face pulls 3 x 10 progress again: 150kg x 3, without too much shoulder pain. weights starting to feel a bit heavier which is good. weight being the limiting factor, not pain is where I want to be. | ||
| matthewvc | | ... | 15-07-2023 @ 15:56 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | DIY SSB Squat medium box 3 x 5 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 90kg 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 5 @ 150kg - supposed to be 3 sets of 4 miscounted 2 x 4 @ 150kg leg extensions 1 x 12 @ 50kg 3 x 10 @ 85kg hamstring curls 1 x 12 2 x 10 @ 37.5kg pulldowns 1 x 10 3 x 8 @ 66kg abs machine 3 x 12 @ 65kg weight moved a lot better today, felt more rested. | ||
| matthewvc | | ... | 17-07-2023 @ 13:24 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bench Larsen Bottom up 2 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 110kg 1 x 3 @ 120kg JM press 1 x 8 @ 60kg 1 x 8 @ 70kg OHP barbell 1 x 5 @ 40kg 1 x 5 @ 50kg - abort irritating shoulder OHP machine palms facing 1 x 8 @ 50kg 1 x 6 @ 62.5kg 1 x 6 @ 80kg triceps rope pushdowns 3 x 10 @ 25kg rear delts 3 x 12 @ 50kg all easy, but shoulder hurting a bit today for some reason straight bar OHP is still a problem not worth niggling anymore atm | ||
| matthewvc | | ... | 19-07-2023 @ 14:32 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 19.07.2023 @ 20:20 PM by matthewvc squat DIY SSB2 x 5 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 90kg 1 x 2 @ 120kg 1 x 1 @ 140kg 1 x 1 @ 160kg - bar rolled up neck and pitched me into rack. deadlifts 2 x 3 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 100kg 1 x 1 @ 140kg 1 x 1 @ 180kg 1 x 1 @ 210kg 1 x 2 @ 230kg - hard but still a rep in reserve SLDL 2 x 4 @ 170kg seated rows machine 1 arm at a time 1 x 5 @ 50kg 1 x 12 @ 60kg 1 x 10 @ 72.5kg 1 x 8 @ 80kg abs machine 1 x 15 @ 50kg 3 x 10 @ 85kg (entire stack + 5kg) planned to do 2s x 3 @ 160kg a while back but decided to do more volume on off day and push the squat hard only when doing alternate volume/speed day on DL. 10 weeks gone from not deadlifting in years to over 500lbs for double. (was low 700s at my peak - vaguely remember doubling 300+something kg at Ralls) still beltless, supps free, creatine free, a 50g whey shake is about the only 'unnatural' thing I am doing atm.. so plenty more gains to come. SLDL can push a bit harder next week. pencilled in a 180 triple next week but reckon there's 5 comfy reps with that weight. comeback total 200-155-230 - 585kg. looking for well over 600kg when it's SBD day. | ||
| matthewvc | | ... | 20-07-2023 @ 14:01 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench bottom up 5 mins warmup band pull aparts etc 1 x 10 @ 20kg 1 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 115kg 1 x 1 @ 130kg 1 x 1 @ 145kg 1 x 3 @ 155kg 2 x 5 @ 140kg red band choked round bench 1 x 5 @ 60kg 1 x 5 @ 75kg ohp machine 1 x 5 @ 35kg 1 x 8 @ 65kg 2 x 8 @ 70kg triceps v grip pushdown 1 x 15 @ light 3 x 10 @ 70kg rear delts machine (superset with triceps) 3 x 12 @ 50kg unusual dose of abs doms today hampering my benching setup, but main thing is the heavy sets went up with nicely without too much pain. feels heavy but there's still a few kg in reserve. | ||
| matthewvc | | ... | 22-07-2023 @ 19:07 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | diy ssb box squats 1 x 5 @ 20kg 1 x 5 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 90kg 1 x 2 @ 110kg 1 x 1 @ 130kg 1 x 1 @ 150kg 3 x 3 @ 160kg quad extensions 1 x 15 @ 50kg 3 x 10 @ 85kg hamstrings curls 1 x 15 - kept sliding off seat pull throughs 2 x 10 abs 3 x 15 @ 67.5kg pull ups assisted machine 1 x 6 @ -35kg 2 x 6 @ -27.5kg all easy enough although still felt a bit of the heavy deads in my legs. double with 200 planned on wednesday. started doing real pull ups, as expected i am both heavy and weak on these and had to use the assisted knee pad thing. | ||
| matthewvc | | ... | 25-07-2023 @ 09:42 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench larsens 2 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 85kg 1 x 3 @ 100kg 1 x 3 @ 115kg 1 x 3 @ 125kg JMs 1 x 5 @ 70kg 1 x 5 @ 85kg 1 x 5 @ 90kg shoulder press machine 1 x 8 @ 35kg 1 x 6 @ 67.5kg 1 x 6 @ 85kg (stack + '5kg extra' selector) 1 x 6 @ 87.5kg (added 2.5kg plate on top) v grip pulldowns 1 x 8 @ 30kg 1 x 8 @ 62kg 1 x 8 @ 68kg 1 x 8 @ 77kg triceps 1 x 15 @ 20kg 3 x 12 @ 40kg all easy, BW despite cleaning up diet and not explicitly bulking seems to drifting upwards. 105.5kg this morning, think I am gravitating to my natural environment at 1.80m - the 110kgs. I always had to force myself a little to compete at 100kg and 90kgs was an exercise in diet/cutting misery (sign I was in wrong category was anyone half decent at u90 was 4-5" shorter than me) | ||
| matthewvc | | ... | 26-07-2023 @ 22:43 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | DIY SSB off box band stretches 2 x 5 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 75kg 1 x 2 @ 100kg 1 x 1 @ 125kg 1 x 1 @ 150kg 1 x 1 @ 170kg 1 x 1 @ 185kg 1 x 2 @ 195kg Deadlifts (using thicker bar, very stiff) 1 x 3 @ 70kg 1 x 2 @ 70kg 1 x 1 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg 1 x 2 @ 160kg 1 x 2 @ 180kg SLDL 1 x 5 @ 180kg seated rows machine 1 x 5 @ 50kg 2 x 5 @ 80kg abs machine 1 x 12 @ 50kg 2 x 10 @ 80kg late 9pm start, tired and feel a lot of achy fatigue from ramping weights up over last 3-4 weeks. glad to be tapering off now for next 10 days. dropped the top double by 5kg as result and deadlifts felt like dead weights today. happy enough with a 180 x 5 stiffy on a stiff as hell bar. | ||
| matthewvc | | ... | 27-07-2023 @ 22:48 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 27.07.2023 @ 22:48 PM by matthewvc bench bottom up5 mins warmup band pull aparts etc 2 x 10 @ 20kg 1 x 5 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 135kg 1 x 1 @ 150kg 1 x 3 @ 160kg 1 x 5 @ 145kg cgbp 1 x 3 @ 20kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg ohp 1 x 5 @ 40kg 1 x 5 @ 67.5kg 1 x 5 @ 85kg triceps 1 x 8 @ 30kg 2 x 8 @ 42kg gym was still busy for 9pm when I arrived. (can't go in day as looking after our little boy on his summer hols as I WFH and 6pm when my missus returns from thai spa is even worse) found out the 'thick' bars are actually 21.5kg (Jordan fitness 32mm ones) i'll keep it at 20kg for simplicity but nice to know come a competition eleiko bar, it should feel a little easier. 160kg triple was hard and fatigued, but no drama despite slipping up the bench on rep 2. taper off next few days and do an SBD day next saturday comeback total 200-160-230-590kg taper 29/7 - 150 x 3 SQ, 2 sets of light quads and hammies, stretch out foam roller 31/7 - 100 x 3 BP, 2 sets of light delts and triceps, stretch out foam roller 2/8 - 100 x 2 SQ, 60 x 3 BP, stretch out foam roller 5/8 - SBD do each lift then have a break between each one like it's a proper comp. | ||
| matthewvc | | ... | 30-07-2023 @ 18:20 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | diy ssb squat 2 x 5 @ 20kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 1 @ 110kg 1 x 1 @ 130kg 1 x 3 @ 150kg leg curls 2 x 5 extensions 2 x 5 abs 2 x 5 pulldowns 2 x 6 all light and easy | ||
| matthewvc | | ... | 31-07-2023 @ 09:37 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | larsens 2 x 10 @ 20kg 1 x 8 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg ohp machine 1 x 5 @ 35kg 1 x 5 @ 50kg 1 x 5 @ 60kg triceps 2 x 10 @ 16kg done in 15 mins one more super light session wednesday then test maxes on saturday | ||
| matthewvc | | ... | 02-08-2023 @ 09:53 |
‘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 3 @ 50kg 1 x 1 @ 70kg 1 x 1 @ 90kg bench 1 x 10 @ 20kg 1 x 3 @ 40kg 1 x 1 @ 60kg 2 x 1 @ 75kg 10 minutes from entering gym to leaving. couple of days off and test maxes on sat. | ||
| matthewvc | | ... | 04-08-2023 @ 21:30 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | decided to test bench today as I have stuff to do tomorrow warmed up with a bit of stretching and band pulls between light sets bench bottom up 2 x 10 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 50kg 1 x 2 @ 80kg 1 x 1 @ 110kg - normal paused to here 1 x 1 @ 130kg - bottom up from here 1 x 1 @ 150kg 1 x 1 @ 165kg 1 x 1 @ 175kg 1 x 1 @ 180kg finally back to 4 plates in some form of benching and probably a bit over 400lbs as it's with the thick bar. wasn't easy but never in doubt. main thing is shoulder felt pain free with both normal paused and bottom up. now to add more weight to the normal paused (bottom up is more tolerable because my shoulder isn't stressed under max load for 2-3s at the very bottom and it prob takes a few kg off the max i can do being from a dead stop) comeback total 200-180-230 - 610kg | ||
| matthewvc | | ... | 06-08-2023 @ 19:21 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | seem to have picked up a stomach bug, constant feel of acid reflux and loadsa gaviscon since saturday. diy ssb squat 2 x 5 @ 20kg 1 x 3 @ 40kg 1 x 1 @ 60kg - stomach said that's enough of that deadlifts 1 x 3 @ 60kg 1 x 3 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 140kg 1 x 1 @ 170kg 1 x 1 @ 200kg 1 x 1 @ 220kg 1 x 1 @ 240kg seated chest rows 3 x 8 @ light seated abs 2 x 10 @ light not in the mood but didn't want to waste a several weeks without testing max. was hoping for 250-260 but nothing there today. apart from being a bit off colour, too long of a taper. 13 days since I pulled anything (180kg) and 20 since doubling 230kg. best performance in comp was off a really heavy pull 14 days out and around 80% 7 days out. comeback total 200-180-240 - 620 | ||
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