TRT - Thai Replacement Training
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| matthewvc |  | ... | 30-05-2025 @ 20:50 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.6kg 5 mins rotator warmup cg bench 2 x 12 @ 20kg 1 x 8 @ 50kg 1 x 1 @ 50kg 1 x 2 @ 75kg 1 x 2 @ 100kg 1 x 1 @ 120kg - long pauses now 1 x 1 @ 142.5kg 1 x 1 @ 152.5kg 1 x 1 @ 162.5kg slingshot on 1 x 1 @ 172.5kg 1 x 1 @ 182.5kg 1 x 1 @ 192.5kg 1 x 1 @ 202.5kg slingshot off 2 x 3 @ 142.5kg triceps dips machine 2 x 8 @ 100kg triceps pushdowns 2 x 10 much needed easy session. lot of fatigue benching heavy twice earlier in week. | ||
| matthewvc | | ... | 31-05-2025 @ 21:44 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 100.0kg box squat 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 130kg 1 x 1 @ 160kg 1 x 1 @ 190kg 1 x 1 @ 212.5kg 1 x 1 @ 232.5kg - belt on 1 x 1 @ 252.5kg belt off, add double choked bands wrapped on lower safeties so tension through whole ROM felt heavy at top for sure 1 x 3 @ 180kg 1 x 3 @ 190kg leg extensions 1 x 8 @ 85kg 1 x 8 @ 95kg 1 x 8 @ 105kg leg curls 1 x 8 @ 50kg 1 x 8 @ 57.5kg 1 x 8 @ 65kg standing abs 2 x 12 glute machine 2 x 15 @ 50kg everything moving as I want it, top single heavy but confident of another 20kg next week. maxed out the band tension today, supposedly add up to 25kg each and certainly felt like a lot of tension at the top. | ||
| matthewvc | | ... | 01-06-2025 @ 18:06 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.8kg 5 mins rotators warmup cg larsens 2 x 12 @ 20kg 1 x 8 @ 50kg 1 x 1 @ 50kg 1 x 2 @ 70kg 2 x 2 @ 90kg 2 x 2 @ 100kg 1 x 2 @ 110kg 1 x 2 @ 120kg 1 x 1 @ 135kg - long pauses from now 1 x 1 @ 150kg 1 x 1 @ 165kg 1 x 1 @ 175kg 1 x 1 @ 182.5kg cg incline 1 x 8 @ 20kg 1 x 2 @ 60kg 1 x 2 @ 80kg 1 x 2 @ 100kg 1 x 2 @ 120kg 1 x 1 @ 135kg 1 x 1 @ 150kg 1 x 3 @ 100kg 1 x 3 @ 110kg seated ohp 1 x 5 @ 50kg 1 x 5 @ 65kg 1 x 8 @ 90kg db side delts 1 x 12 @ 12.5kg 1 x 12 @ 15kg 1 x 10 @ 17.5kg rear delts machine 1 x 15 @ 65kg 1 x 12 @ 80kg facepulls 2 x 15 everything moving well today. comfy post injury PB on larsens and a nice 150kg incline, again no more than a rpe 9. | ||
| Wayne_Cowdrey | | ... | 01-06-2025 @ 20:29 |
 Still got a little bit of strength Member 400, 22874 posts | Strong! | ||
| matthewvc | | ... | 02-06-2025 @ 00:59 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Wayne_Cowdrey said:Strong! Thanks. I do enjoy the Larsen press, it’s an enjoyable chilled out way to bench without worrying about leg drive, arching etc. | ||
| matthewvc |  | ... | 02-06-2025 @ 16:03 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Entered a competition: BPU Warwick Qualifier on Aug 31. estimating my 'real' weigh in weight to be just over 99kg, giving me 3.5kg of room to safely expand whilst being able to easily make the u100kg class. realistically I won't be putting on more than 3kg (unless its mainly fat from eating too much) in 12 weeks so it's plenty. | ||
| matthewvc | | ... | 04-06-2025 @ 13:40 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.7kg 5 mins rotators warmup cg bench 2 x 12 @ 20kg 1 x 5 @ 40kg 1 x 1 @ 40kg 1 x 3 @ 60kg 1 x 2 @ 80kg 1 x 1 @ 100kg 1 x 1 @ 115kg 1 x 1 @ 130kg 1 x 1 @ 142.5kg low box squats 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 @ 165kg cable rows 1 x 5 @ 67kg 1 x 5 @ 87kg 1 x 5 @ 107kg seated row machine 1 x 5 @ 65kg 1 x 5 @ 80kg 1 x 5 @ 95kg cable curls 2 x 12 light, easy session prior to starting 12 week build up to comp. | ||
| matthewvc | | ... | 07-06-2025 @ 18:21 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.6kg 5 minutes rotators warmup cg bench 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 3 @ 80kg 1 x 2 @ 100kg 1 x 1 @ 120kg 1 x 1 @ 140kg 1 x 1 @ 160kg 1 x 1 @ 175kg 1 x 2 @ 185kg 1 x 3 @ 160kg - long pauses slingshot on 1 x 3 @ 140kg 1 x 3 @ 160kg 1 x 3 @ 180kg 1 x 2 @ 200kg dead press 1” off chest 1 x 1 @ 100kg 1 x 1 @ 140kg 1 x 3 @ 160kg triceps dips machine 1 x 15 @ 95kg 1 x 15 @ 105kg 1 x 15 @ 112.5kg triceps pushdowns 3 x 12 feet slipped badly on the second rep with 185kg turning into some Larsen style unbalanced abomination, but still the most weight I’ve lifted since my injury. was also forced to use the whippy bar which made anything heavy a nightmare. Lower weight and more volume now for a few weeks. | ||
| matthewvc | | ... | 08-06-2025 @ 16:35 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.6kg box squat high bar 2 x 6 @ 20kg 1 x 3 @ 20kg 1 x 3 @ 60kg 1 x 2 @ 100kg 1 x 1 @ 130kg 1 x 1 @ 160kg 1 x 1 @ 190kg 1 x 1 @ 220kg 1 x 1 @ 245kg 1 x 1 @ 262.5kg 1 x 5 @ 182.5kg 1 x 5 @ 192.5kg leg curls 1 x 12 @ 50kg 1 x 10 @ 57.5kg 1 x 10 @ 65kg abs machine 1 x 20 @ 85kg leg extensions 1 x 12 @ 80kg 1 x 10 @ 95kg 1 x 10 @ 110kg standing abs 1 x 15 bar rolled with 262.5kg and decided not to go any heavier without a spotter, garbage commercial gym bent bars for you. still it’s most I’ve done since my Ralls days… sadly back then I distinctly remember doing 5 x 280kg, so my legs still have some way to go to reach those heights again. | ||
| matthewvc | | ... | 10-06-2025 @ 22:01 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 10.06.2025 @ 22:01 PM by matthewvc bw 99.6kg5 minutes rotator warmup cg larsen 2 x 12 @ 20kg 1 x 8 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 75kg 6 x 3 @ 100kg 1 x 3 @ 115kg seated ohp 1 x 8 @ 50kg 1 x 8 @ 65kg side delts 1 x 8 @ 12.5kg 1 x 8 @ 15kg rear delts machine 2 x 12 @ 50kg facepulls 2 x 12 quite achy and fatigued today glad for an easy first session of build up | ||
| matthewvc | | ... | 11-06-2025 @ 21:30 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.7kg cable rows 1 x 12 @ 47kg 1 x 8 @ 67kg 1 x 8 @ 77kg 1 x 8 @ 87kg row machine 1 x 8 @ 70kg 1 x 8 @ 80kg cable biceps 2 x 12 really quick and easy back work squats back to once a week maintenance until this comp. no point flogging a taxing lift if I am not competing in it | ||
| matthewvc | | ... | 13-06-2025 @ 13:18 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.5kg rotators warmup 5 mins bench press 2 x 12 @ 20kg 1 x 8 @ 50kg 1 x 1 @ 50kg 1 x 5 @ 70kg 1 x 5 @ 90kg 1 x 5 @ 110kg 1 x 5 @ 120kg 1 x 5 @ 130kg add doubled bands 2 x 8 @ 110kg dead bench 1” off chest 1 x 5 @ 110kg 1 x 5 @ 120kg dips machine 1 x 12 @ 80kg 2 x 12 @ 100kg pushdowns 3 x 12 first week of contest prep and of course I’ve developed an issue ‘golfer’s elbow’ Bench - widened my grip 1” either side, seemed to help a little. all reps easy as expected and not too much discomfort in either the RC or elbow pushdowns aggravated inner elbow pain so won’t do them if still a problem next week. | ||
| matthewvc | | ... | 14-06-2025 @ 16:41 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Post Edited: 14.06.2025 @ 16:41 PM by matthewvc bw 99.6kgbox squat 2 x 6 @ 20kg 1 x 3 @ 60kg 1 x 3 @ 80kg 1 x 3 @ 100kg 1 x 3 @ 120kg 1 x 3 @ 140kg 1 x 3 @ 160kg 1 x 3 @ 180kg leg extensions 1 x 12 @ 80kg 1 x 10 @ 90kg 1 x 10 @ 100kg leg curls 1 x 8 @ 50kg 1 x 8 @ 65kg abs machine 2 x 15 @ 85kg all easy enough | ||
| matthewvc | | ... | 15-06-2025 @ 17:04 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 99.2kg 5 minutes rotators warmup bench long pauses 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 2 @ 70kg 1 x 2 @ 90kg 1 x 2 @ 105kg 1 x 2 @ 115kg 1 x 2 @ 120kg 1 x 2 @ 125kg row machine 2 x 10 @ 65kg Light session trying to get leg drive working better | ||
| matthewvc | | ... | 17-06-2025 @ 13:18 |
‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | bw 100.0kg cg larsens 2 x 12 @ 20kg 1 x 5 @ 50kg 1 x 1 @ 50kg 1 x 3 @ 70kg 1 x 3 @ 90kg 1 x 3 @ 100kg 1 x 3 @ 105kg 1 x 3 @ 110kg 1 x 3 @ 115kg 1 x 3 @ 120kg 1 x 3 @ 125kg 1 x 1 @ 130kg 1 x 1 @ 140kg 1 x 1 @ 150kg cg incline 1 x 10 @ 60kg 1 x 10 @ 70kg 1 x 10 @ 80kg seated ohp 3 x 8 @ 60kg db side delts 2 x 12 @ 12.5kg facepulls 3 x 12 all easy and elbow aching less today | ||
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