Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

Lack of foresight on the naming of my first log has led me to the creation of this one that should cover things for awhile. Anyway, here's the link to my first log.

First cycle log and meet prep | MESO-Rx Forum

Age: early 30's
Height: 5'10"
Weight: mid 230's

Best lifts: can't exactly post my meet lifts here, but you can look at my old log for an idea where I'm at. Here's some rough, ballpark figures anyway.
Squat: mid 400's raw, low 500's with wraps
Bench: high 300's
DeadlIft: low 600's

Current plan is go into a generic upper/lower split for a month or so, work on a few weak points and get a little mental break from how I've been training. After that I'm thinking I'll run Sheiko while I try to recomp a bit before my next cycle. I'm not yet sure what that'll be or what program I'll use at that time. Plenty of time to get that figured out.

I believe I'm around 18% BF currently and I'd like to be closer to 15% in a few months. The ultimate goal is somewhere between 220-242 at 12-15% with an elite total. For my fed that's just north of 1700lbs and I think most other feds have similar requirements for elite. For me I think that would be around 550-600 on squat, 420-450 on bench and 700-725 on deadlift. I'm hoping I can reach this within two years.

I'm back to the gym tomorrow and I'll update regularly. Might not be as exciting as my last log for awhile, but stay tuned. Big thanks to all the support I got on my last log and I hope to see you all here.

 

[jaymaximus]

Im in

 

[jaymaximus]

Still in

 

[Perrin Aybara]

Im in

Still in

Hells yeah, not just first, but first and second. Glad to have you back on board.

 

[ruckin]

In like Finn (star wars joke LOL)

 

[Docd187123]

Exciting or not, I'm in

 

[Perrin Aybara]

In like Finn (star wars joke LOL)

New Star Wars? Damn, haven't seen it so don't get the reference. Either way good to have you back. I'm starting work on my poverty press tomorrow, so look out, I might catch you... in six months, lol.

 

[Perrin Aybara]

Exciting or not, I'm in

It'll get exciting in a few months. Maybe semi-exciting at least when I run Sheiko. Glad to have you back.

 

[Docd187123]

It'll get exciting in a few months. Maybe semi-exciting at least when I run Sheiko. Glad to have you back.

I'll be here for the duration regardless. PRs are what get the attention but the grunt work for volume is what builds the stage.

 

[Perrin Aybara]

I'll be here for the duration regardless. PRs are what get the attention but the grunt work for volume is what builds the stage.

This is very true and makes those PRs that much sweeter after months of volume and they end up being 20+ pound PRs.

 

[ruckin]

New Star Wars? Damn, haven't seen it so don't get the reference. Either way good to have you back. I'm starting work on my poverty press tomorrow, so look out, I might catch you... in six months, lol.

Yeah the new one. I loved it, I highly recommend seeing it.

Sweet, I'm looking forward to see how strong you get on your press!

 

[RodgerThat]

Damn I'm already late and I suggested this lol!

 

[Mr.B66]

You know im in[emoji4]

 

[Perrin Aybara]

Damn I'm already late and I suggested this lol!

You know im in[emoji4]

Welcome to the new and improved log!

 

[Seven]

Subb'd

 

[Perrin Aybara]

Subb'd

Good to have you back for part two.

 

[lightspan]

Subbed for the pop tarts,

 

[Perrin Aybara]

Subbed for the pop tarts,

Good to have you, brother. After reading about all the success being had with pop tarts here I bought some for my meet this last weekend and I would say they're G2G, lol.

 

[turcao]

Subbed...of course

 

[Perrin Aybara]

Also, I had an epiphany last night while lying in bed. Rather than switch to an upper/lower split for the next month I'm just going to stick with my previous template and just swap most of the exercises. And yes, I'm bad about doing this at the last minute when it comes to this stuff. Anyway, will look like this.

Spoiler: Next month of training

Week one
Tuesday
Front squat 5x6+ @75%
Overhead press 4x10 @65%
Good morning 3x10 @65%
Slingshot bench 3x8
Weighted planks and rear delt flyes

Thursday
Overhead press 5x6+ @75%
Front squat 4x8 @70%
Close grip floor press 3x8
Chin ups and hammer curls

Saturday
Deadlift 4x6+ @75%
Front squat 3x10 @65%
Overhead press 4x8 @70%
Weighted planks and rear delt flyes

Sunday
Low bar squat 3x8
Bench press press 3x8
Weighted chin ups
Triceps exercise
Curls

Week two
Tuesday
Front squat 5x6+
Overhead press 4x10
Good morning 3x10
Slingshot bench 3x8
Weighted planks and rear delt flyes

Thursday
Overhead press 5x6+
Front squat 4x8
Close grip floor press 3x8
Chin ups and hammer curls

Saturday
Deadlift 4x6+
Front squat 3x10
Overhead press 4x8
Weighted planks and rear delt flyes

Sunday
Low bar squat 3x8
Bench press press 3x8
Weighted chin ups
Triceps exercise
Curls

Week three
Tuesday
Front squat 6x5+
Overhead press 4x9
Good morning 3x9
Slingshot bench 3x6
Weighted planks and rear delt flyes

Thursday
Overhead press 6x5+
Front squat 4x7
Close grip floor press 3x6
Chin ups and curls

Saturday
Deadlift 5x5+
Front squat 4x9
Overhead press 4x7
Weighted planks and rear delt flyes

Sunday
Low bar squat 3x6
Bench press 3x6
Weighted chin ups
Triceps
Curls

Week four
Tuesday
Front squat 6x5+
Overhead press 4x9
Good morning 3x9
Slingshot bench 3x6
Weighted planks and rear delt flyes

Thursday
Overhead press 6x5+
Front squat 4x7
Close grip floor press 3x6
Chin ups and curls

Saturday
Deadlift 5x5+
Front squat 4x9
Overhead press 4x7
Weighted planks and rear delt flyes

Sunday
Low bar squat 3x6
Bench press 3x6
Weighted chin ups
Triceps
Curls

I figure I already have the progression figured out and going in blind on something totally different would have me feeling lost. Just doing the powerlifts once a week at a lower intensity should be good to keep up strength for a month and still give me a mental break. I'll still be able to get in all my weak point training I wanted and should go into Sheiko feeling good. Any thoughts or concerns from anyone?

I just pulled the trigger on the Slingshot Strong knee sleeves, too. Should have them this week. My bank account is not happy about this, but hopefully my knees will thank me.