TRT - Thai Replacement Training
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| matthewvc |  | ... | 26-09-2023 @ 14:11 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 26.09.2023 @ 14:11 PM by matthewvc diy ssb squats parallel box2 x 5 @ 20kg 1 x 3 @ 60kg 1 x 3 @ 100kg 1 x 3 @ 130kg 1 x 3 @ 160kg - loose wraps 1 x 3 @ 180kg leg press 3 x 10 quite light hamstring curls 1 x 8 @ 35kg 2 x 8 @ 45kg quads extension 3 x 10 @ 80kg abs machine 3 x 10 @ 65kg light easy session to gauge sore SI which curtailed my deads on saturday. was reasonably pain free. would like to work these precarious high bar diy safety squats to around the 235kg mark for a triple and a 6 plate (260kg) single. | ||
| matthewvc | | ... | 28-09-2023 @ 13:31 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 2 x 10 @ 20kg 1 x 8 @ 50kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 3 @ 137.5kg 1 x 3 @ 152.5kg 1 x 5 @ 112.5kg - narrow grip 2 x 5 @ 122.5kg ohp machine 1 x 5 @ 50kg 3 x 5 @ 75kg triceps pushdowns 3 x 12 @ 57kg rear delts 3 x 12 @ 65kg shoulder aching and generally tired today. weight moved easy enough but only 6 days between last heavy bench due to circumstance will up the gap to 7 days from now. | ||
| matthewvc | | ... | 30-09-2023 @ 15:14 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | diy ssb squats 1 x 5 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 140kg SLDL 1 x 3 @ 60kg 1 x 1 @ 100kg 1 x 5 @ 130kg 1 x 5 @ 150kg cable rows 4 x 8 single arm row 3 x 8 abs machine still watching SI joint so no normal deads and everything light | ||
| matthewvc | | ... | 01-10-2023 @ 12:47 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench feet up all reps paused 2 x 10 @ 20kg 1 x 8 @ 50kg 1 x 5 @ 70kg 1 x 5 @ 90kg 1 x 5 @ 105kg 1 x 5 @ 112.5kg 1 x 5 @ 120kg diy slingshot with red band 1 x 5 @ 100kg 1 x 5 @ 130kg 1 x 5 @ 135kg single arm ohp machine pulley system works in such a way that single use moves stack half as far as both hands together, so load is equal 1 x 8 @ 50kg 2 x 8 @ 65kg both arms 2 x 6 @ 75kg triceps dip machine 1 x 8 @ 65kg 3 x 10 @ 100kg triceps pushdowns 1 x 12 @ 20kg 2 x 8 @ 42.5kg all pretty easy, shoulder holding up better too. | ||
| matthewvc | | ... | 03-10-2023 @ 13:10 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | squats diy ssb parallel box 2 x 5 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 90kg 1 x 3 @ 120kg 1 x 3 @ 150kg - loose wraps 1 x 3 @ 180kg 1 x 3 @ 200kg - add belt 1 x 5 @ 140kg - wraps off 1 x 5 @ 150kg leg press machine 1 x 10 @ 80kg 2 x 10 @ 130kg hamstring curl 1 x 8 @ 30kg 2 x 8 @ 50kg leg extension 3 x 10 @ 90kg abs machine 1 x 5 @ 50kg 2 x 15 @ 85kg weights all pretty comfy, volume had me out of breath though | ||
| matthewvc | | ... | 04-10-2023 @ 23:10 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench 2 x 10 @ 20kg 1 x 8 @ 50kg 1 x 5 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 110kg 1 x 3 @ 130kg 1 x 3 @ 145kg - bottom up from here 1 x 3 @ 160kg 2 x 5 @ 127.5kg - closer grip add red band doubled 1 x 8 @ 50kg 1 x 8 @ 60kg ohp machine 1 x 5 @ 50kg 3 x 5 @ 80kg triceps pushdowns 1 x 15 @ 25kg 2 x 10 @ 42.5kg face pulls 3 x 12 @ 20kg tired late session. 160kg harder than would like but still comfy enough, but I've done 3 bench sessions in 6 days due to work/life stuff. will definitely rest up 8 days now until repeating this session and will also move the heavier slingshot stuff to this day. | ||
| matthewvc | | ... | 07-10-2023 @ 13:49 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | diy ssb squats 3 x 5 @ 20kg 1 x 3 @ 60kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 130kg 1 x 3 @ 140kg - added belt 1 x 3 @ 150kg 1 x 3 @ 160kg SLDL 1 x 3 @ 60kg 1 x 1 @ 100kg 1 x 5 @ 130kg 1 x 5 @ 160kg - SI joint aching again seated row machine 1 x 5 @ 50kg 4 x 5 @ 90kg pulldowns palms facing 1 x 8 @ 43kg 3 x 8 @ 66kg seated abs machine 1 x 15 @ 65kg 3 x 15 @ 75kg squats very easy DE speed, still got an SI issue so just a couple of light SLDLs. need to work on hips and hamstring flexibilty all feeling a bit tight round there now a 1 hour torture session (thai massage) off the wife may be required soon. | ||
| matthewvc | | ... | 09-10-2023 @ 09:41 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench feet up 1 x 15 @ 20kg 1 x 10 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 5 @ 80kg 1 x 5 @ 100kg 1 x 5 @ 110kg 1 x 5 @ 117.5kg 1 x 5 @ 125kg jm press 1 x 10 @ 60kg 1 x 8 @ 70kg 1 x 8 @ 75kg seated db press 1 x 15 @ 15kg 1 x 12 @ 25kg 1 x 12 @ 30kg triceps dips machine 1 x 10 @ 65kg 2 x 10 @ 105kg triceps pushdowns 3 x 10 benches all easy shoulder pain minimal. creeping up the amount of weight I can handle without aggravating it. estimating from the speed 125kg was moving that I'm not far off 200kg now, certainly T&G if not paused. bottom up benching really does boost the lift once the stretch reflex is back to help. | ||
| matthewvc | | ... | 10-10-2023 @ 23:14 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | late start diy ssb box squats 1 x 8 @ 20kg 1 x 5 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 100kg 1 x 2 @ 140kg 1 x 2 @ 160kg 1 x 2 @ 180kg - add light wraps 1 x 2 @ 200kg - add belt 1 x 2 @ 220kg - 1 more revolution 1 x 1 @ 227.5kg 1 x 5 @ 145kg - sleeves 1 x 5 @ 160kg leg extensions 1 x 10 @ 50kg 3 x 10 @ 90kg leg press 3 x 10 @ 140kg hamstrings 1 x 8 @ 25kg 3 x 8 @ 50kg abs machine 1 x 5 @ 50kg 3 x 10 @ 85kg still a bit cautious with the SI joint so opted for doubles and a cheap return PB with 500lbs. comeback total 227.5kg + 180kg + 240kg - 647.5kg | ||
| matthewvc | | ... | 11-10-2023 @ 22:31 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 11.10.2023 @ 22:39 PM by matthewvc another late startbench 1 x 15 @ 20kg 1 x 12 @ 20kg 1 x 8 @ 40kg 1 x 5 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 1 @ 135kg 1 x 1 @ 150kg - bottom up from here 1 x 3 @ 165kg 1 x 5 @ 110kg 1 x 5 @ 130kg new slingshot - forell f8 figure-8 slingshot single ply 1 x 3 @ 130kg - couldn't even touch 1 x 3 @ 155kg - just about 1 x 3 @ 170kg 1 x 3 @ 180kg ohp machine 1 x 12 @ 50kg 2 x 10 @ 65kg pulldowns 1 x 8 @ 46kg 3 x 8 @ 66kg triceps 1 x 20 @ 15kg 1 x 15 @ 20kg 1 x 12 @ 25kg joints aching a bit today, just the one heavy triple with 165kg which was pretty good. trying a new slingshot, this one is their 'beginner' model more like a knee wrap in a figure 8, single ply and I bought a size too large.. yet it's still stiff enough to need 3 plates to touch. they do them up to 4-ply, which must require insane amounts of weight. aim is to not go crazy with this, reps with 10-15% over my raw. | ||
| matthewvc | | ... | 14-10-2023 @ 14:16 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | no deads or light squats to see if my SI pain improves bench feet up paused 2 x 10 @ 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 @ 130kg 1 x 3 @ 140kg JM press 1 x 10 @ 65kg 1 x 8 @ 75kg 1 x 8 @ 80kg seated ohp dumbells 1 x 12 @ 15kg 1 x 10 @ 25kg 1 x 10 @ 32.5kg - hard work to get to start position, press itself was comfy triceps dips machine 1 x 10 @ 65kg 1 x 10 @ 107.5kg 2 x 10 @ 115kg triceps v grip pushdowns 1 x 15 @ 20kg 3 x 10 @ 30kg seated cable rows 5 x 8 could still feel the heavy wednesday bench, but all pretty easy JM press improving, should be up to 100kg for reps with good technique soon. | ||
| matthewvc | | ... | 17-10-2023 @ 13:09 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | light session, nursing the SI still squats diy ssb 3 x 5 @ 20kg 1 x 5 @ 60kg 1 x 3 @ 60kg 1 x 2 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg 1 x 1 @ 160kg - add belt 1 x 1 @ 180kg - loose wraps 1 x 1 @ 200kg - easy enough but pain noticeable now leg press 1 x 6 @ 110kg SI still sore, even light leg press was irritating it, so left it there take rest of october off any lifts that annoy it. | ||
| matthewvc | | ... | 18-10-2023 @ 23:03 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 19.10.2023 @ 11:45 AM by matthewvc bench paused2 x 10 @ 20kg 1 x 10 @ 50kg 1 x 5 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 115kg 1 x 1 @ 130kg 1 x 3 @ 145kg 1 x 3 @ 160kg - bottom up now 1 x 3 @ 172.5kg f8 figure 8 slingshot 1 x 4 @ 140kg 1 x 4 @ 160kg 1 x 4 @ 180kg sling shot off back onto the paused bottom ups 1 x 5 @ 125kg 1 x 5 @ 140kg seated ohp machine 1 x 6 @ 50kg 3 x 8 @ 85kg neutral grip pulldowns 1 x 8 @ 46kg 1 x 8 @ 76kg 1 x 6 @ 96kg 2 x 8 @ 76kg triceps pushdowns 1 x 20 @ 15kg 1 x 12 @ 25kg 2 x 12 @ 30kg db biceps 1 x 15 @ 10kg 2 x 8 @ 12.5kg feel a bit of soreness and fatigue now glad this is the final build up session all pretty good in end - will taper off and go somewhere around 200kg for a single in 2 weeks time + 220kg with slingshot. 180 x 4 felt like there was plenty more there. | ||
| matthewvc | | ... | 21-10-2023 @ 14:12 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench paused, feet up on bench 1 x 15 @ 20kg 1 x 12 @ 20kg 1 x 8 @ 50kg 1 x 5 @ 70kg 1 x 2 @ 90kg 1 x 2 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 120kg 1 x 2 @ 130kg 1 x 2 @ 140kg 1 x 2 @ 150kg jm press 1 x 5 @ 70kg 1 x 5 @ 85kg db ohp 1 x 5 @ 20kg 1 x 5 @ 25kg triceps dips machine 1 x 5 @ 70kg 1 x 5 @ 87.5kg 1 x 5 @ 105kg seated rows 1 x 5 @ 50kg 1 x 5 @ 85kg a much needed light, low volume session lot of fatigue and soreness has built up. one more easy taper session on wednesday and a max out next weekend. squats/deads can return on tuesday as SI joint feeling far better. | ||
| matthewvc | | ... | 25-10-2023 @ 20:15 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bench paused 2 x 15 @ 20kg 1 x 8 @ 40kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 130kg 1 x 1 @ 140kg 1 x 3 @ 100kg triceps rope pushdowns 2 x 25 @ light seated cable rows 2 x 15 @ light ohp machine 2 x 15 @ light easy session before maxing out on saturday | ||
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