Perrin Aybara's Journey to an Elite Powerlifting Total

Discussion in 'Powerlifting Forum' started by Perrin Aybara, Jan 18, 2016.

  1. Perrin Aybara

    Perrin Aybara Member

    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.
     
  2. jaymaximus

    jaymaximus Member

    Im in
     
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  3. jaymaximus

    jaymaximus Member

    Still in
     
    GrizzlyMint, bhog, Mr.B66 and 2 others like this.
  4. Perrin Aybara

    Perrin Aybara Member

    Hells yeah, not just first, but first and second. Glad to have you back on board.
     
    bhog likes this.
  5. ruckin

    ruckin Member

    In like Finn (star wars joke LOL)
     
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  6. Docd187123

    Docd187123 Member

    Exciting or not, I'm in
     
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  7. Perrin Aybara

    Perrin Aybara Member

    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.
     
  8. Perrin Aybara

    Perrin Aybara Member

    It'll get exciting in a few months. Maybe semi-exciting at least when I run Sheiko. Glad to have you back.
     
  9. Docd187123

    Docd187123 Member

    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.
     
  10. Perrin Aybara

    Perrin Aybara Member

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

    ruckin Member

    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!
     
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  12. RodgerThat

    RodgerThat Member

    Damn I'm already late and I suggested this lol!
     
    turcao and Perrin Aybara like this.
  13. Mr.B66

    Mr.B66 Member AnabolicLab.com Supporter

    You know im in
     
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  14. Perrin Aybara

    Perrin Aybara Member

    Welcome to the new and improved log!
     
    Mr.B66 and RodgerThat like this.
  15. Seven Dog

    Seven Dog Member AnabolicLab.com Supporter

    Subb'd
     
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  16. Perrin Aybara

    Perrin Aybara Member

    Good to have you back for part two.
     
    Seven Dog likes this.
  17. lightspan

    lightspan Member

    Subbed for the pop tarts, :D
     
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  18. Perrin Aybara

    Perrin Aybara Member

    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.
     
  19. turcao

    turcao Member

    Subbed...of course
     
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  20. Perrin Aybara

    Perrin Aybara Member

    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.

    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.