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Perrin Aybara's Journey to an Elite Powerlifting Total

Perrin Aybara said:
211lbs

Comp deadlift 585x3 @RPE 9.5 (PR), 525x3, 525x3
Slingshot bench 365 for 5x3
Dumbbell Romanian deadlift 140's for 3x8 (monster grip)

Hit 6k calories today, too.

View attachment 65855

Got my tren heartburn supps today. Haven't had a sign of heartburn since the day i ordered them, lol.

Also, was feeling monstrous with the six plates for a triple.

@insaiyan93 I was nervous preparing for the triple, lol. Gets the blood pumping.
Click to expand...

Haha always. But ya passed with flying colors!
 
Perrin Aybara said:
211lbs

Comp deadlift 585x3 @RPE 9.5 (PR), 525x3, 525x3
Slingshot bench 365 for 5x3
Dumbbell Romanian deadlift 140's for 3x8 (monster grip)

Hit 6k calories today, too.

View attachment 65855

Got my tren heartburn supps today. Haven't had a sign of heartburn since the day i ordered them, lol.

Also, was feeling monstrous with the six plates for a triple.

@insaiyan93 I was nervous preparing for the triple, lol. Gets the blood pumping.
Click to expand...
Have you ever tried nexium for your heart burn? It's OTC now. It work wonders for me.
 
RodgerThat said:
Block pulls are great for building a strong lockout but if breaking the floor is your issue then deficit deadlift or reverse band deadlifts are the way to go.

Sorry for stealing space in the log franchise
Click to expand...

I'm 99% sure he doesn't mind since we all regularly derail each other's logs, but might as well move on back here.

Now that I'm back to conventional (i know this makes you happy, lol) it's lockout that's the weak link. Did you see the 585x3 vid from earlier? It was surprisingly easy until lockout on the third rep.

I just feel like block pulls change the mechanics for me too much. Might have to experiment a little.
 
Perrin Aybara said:
I'm 99% sure he doesn't mind since we all regularly derail each other's logs, but might as well move on back here.

Now that I'm back to conventional (i know this makes you happy, lol) it's lockout that's the weak link. Did you see the 585x3 vid from earlier? It was surprisingly easy until lockout on the third rep.

I just feel like block pulls change the mechanics for me too much. Might have to experiment a little.
Click to expand...
I'll check out the video in about 20mins when I have wifi cause he gram chews my data. I'll shoot you a PM with what I think is aspects of strengthening the lock out. But yes I am very glad to see deadlifting again the way god intended deadlifts to be done :D
 
Perrin Aybara said:
I'm 99% sure he doesn't mind since we all regularly derail each other's logs, but might as well move on back here.

Now that I'm back to conventional (i know this makes you happy, lol) it's lockout that's the weak link. Did you see the 585x3 vid from earlier? It was surprisingly easy until lockout on the third rep.

I just feel like block pulls change the mechanics for me too much. Might have to experiment a little.
Click to expand...

if you can, try using lower blocks. maybe something like 2-4". if your gym doesnt have anything that suffices, see if theyd let you build your own and bring it in
 
theprodgicalson said:
if you can, try using lower blocks. maybe something like 2-4". if your gym doesnt have anything that suffices, see if theyd let you build your own and bring it in
Click to expand...

I feel like they'd vehemently object to that. Awhile back a guy brought his deadlift jack because the gym doesn't have one and they totally threw a fit. The manager said there wasn't room and a "trainer" didn't know what it was. Ironically there are two smith machines and three calf raise machines, which are both useless except hanging your hoodie on or putting your chalk so you don't have to bend down to reach it.

They have something I can use, I'll just stack plates to make it higher.

What rep ranges do you and @RodgerThat suggest? I've never really used rack pulls or block pulls in my own programming much. Seems slightly higher reps would be ideal to train pushing the hips through when fatigued. So sets of 5? 8?
 
Perrin Aybara said:
I feel like they'd vehemently object to that. Awhile back a guy brought his deadlift jack because the gym doesn't have one and they totally threw a fit. The manager said there wasn't room and a "trainer" didn't know what it was. Ironically there are two smith machines and three calf raise machines, which are both useless except hanging your hoodie on or putting your chalk so you don't have to bend down to reach it.

They have something I can use, I'll just stack plates to make it higher.

What rep ranges do you and @RodgerThat suggest? I've never really used rack pulls or block pulls in my own programming much. Seems slightly higher reps would be ideal to train pushing the hips through when fatigued. So sets of 5? 8?
Click to expand...
I'd actually make it heavy and go for 3 reps but a weight you could do for 6. The point of it is to be completely braced and activate as much of the glutes and errectors to get it done as possible. Obviously start light then work up to a weight that pulls your shoulders down that's the weight you'll use and try keeping the shoulders back, I think if you get the bow tie and it works like described that would be a serious assest for lockout help
 
RodgerThat said:
I'd actually make it heavy and go for 3 reps but a weight you could do for 6. The point of it is to be completely braced and activate as much of the glutes and errectors to get it done as possible. Obviously start light then work up to a weight that pulls your shoulders down that's the weight you'll use and try keeping the shoulders back, I think if you get the bow tie and it works like described that would be a serious assest for lockout help
Click to expand...

What do you think about anchoring a band behind and around the hips during this to reinforce driving through the hips? Is that doing too much?

I'm going to order the bow tie. What size you got, @franchise24? We're basically the same height and weight.
 
Perrin Aybara said:
What do you think about anchoring a band behind and around the hips during this to reinforce driving through the hips? Is that doing too much?

I'm going to order the bow tie. What size you got, @franchise24? We're basically the same height and weight.
Click to expand...
If you do the band make it a light band 60lb one so that it's not pulling you out of alignment but more giving you a feedback to your movement.
 
Id do something similar to what @RodgerThat said. 5 reps and under for sure. The way coach programmed them for me was Singles at 9RPE TILL 10RPE. I think a heavy triple at 8 or 9 RPE would suffice and maybe some backs downs with the band attached to your hips?

Another couple idea with bands. Do banded pulls or loop bands around the bar and around a squat rack, or something in front of you. Pull the bar away from the squat rack so there is a little tension on the bands and deadlift. This will force your glutes to engage in the lock out. It may also aggravate your lat as this will force you to keep the bar close to your body cause the bands are pulling the bar away from you. If that doesn't make sense let me know. I'll find a video
 
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