Session 6 — TRX — Training Log

The Session

A week off. Not planned, not ideal — just the reality of a life that does not always organise itself around a training schedule. The annoying thing about a week off is that you feel it immediately when you come back. Not because the fitness has gone — a week does not erase years of conditioning — but because the body had just started to assume it was not going to be asked to work again and had settled into that assumption very comfortably.

The session was TRX throughout. Two of us, same straps, same structure. Alex went first on the warm-up circuit. Then the supersets. Three sets on everything. By the third set of the pecs superset — TRX flyes into press-ups — the arms had already been through the arm superset and the warm-up circuit and were very much aware of that fact.

The important thing, always after a break, is no injuries. Coming back too hard after time off is how people end up with another week off that they did not choose. The session was hard. It was also sensible. Both things are possible at the same time.

Warm-Up Circuit — 5 Exercises, 10 Reps, No Rest

TRX Y

Arms extended forward at start, pull back and out into a Y shape. Hits the rear delts, rhomboids and lower traps. The exercise that reminds the upper back it exists. 10 reps.

Upper Back

TRX Inverted Row

Body horizontal, heels on the ground, pull the chest to the handles. The angle determines the difficulty. Straight into this after the Y with no rest. The back was already warm. 10 reps.

Back · Biceps

TRX Rear Delt Raise

Arms wide, pull back with the rear deltoids doing the work. The TRX makes this exercise honest — there is nowhere to cheat the weight from. After the row with no rest, the posterior chain was talking. 10 reps.

Rear Delts

TRX Biceps Curl

Palms up, lean back, curl toward the face. The TRX biceps curl is underrated — the instability adds a dimension that a dumbbell curl simply cannot. By this point in the circuit the arms were already under load. 10 reps.

Biceps

TRX Squat

Holding the handles for balance and assistance, squat to depth. The TRX allows a deeper, more upright squat than many people can achieve unassisted. Last exercise of the circuit. The legs appreciated the change. 10 reps.

Legs

Main Work — Supersets, 3 Sets

TRX Arm Superset — Biceps & Triceps

TRX biceps curl straight into TRX triceps extension. No rest between. The arms work in both directions in the same set — a pairing that leaves nothing untouched. Three sets. The arms were aware of the warm-up circuit. They were more aware of this.

Arms

Pecs Superset — TRX Flyes & Press-Ups

TRX flyes straight into press-ups. The fly stretches and loads the chest through a wide range of motion. The press-ups finish it. By the third set this combination was doing exactly what it was designed to do. Three sets. Tough.

Chest

How It Felt

Annoying, at first. A week off always is. The body has not forgotten anything — it just takes a set or two to remember it wants to work. By the end of the warm-up circuit that conversation was over and everything was where it needed to be.

The arm superset was the moment the session found its level. TRX biceps into TRX triceps with no rest is not a polite combination after a no-rest circuit. The arms had already done the biceps curl and the inverted row in the warm-up. They were not surprised. They were not pleased. They did it anyway.

The pecs superset at the end was the right decision and a difficult one. TRX flyes into press-ups on a third set, after everything that came before it, is where the session earns itself. Nobody stopped. Nobody suggested stopping.

No injuries. That is always the priority after a break, particularly when the session is this structured and this hard. Everything worked as it should. Everything hurt the next morning as it should. That is a successful session.

Session Video — Coach · TRX Warm Up Circuit

TRX warm-up circuit — inverted rows, squats, Y, triceps, biceps. Target was 10 reps on everything. Close enough.

Session Video — Alex · TRX Warm Up Circuit

Alex's TRX warm-up — squats, biceps, rear delts, Y, flyes, press ups. Six exercises. A dog had its own opinion about the session.

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