Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

yes and no. lol i would just feel like a POS if i suggested this to you and it aggravated it again. all you can do is try them and see how they feel. i think the optimal order of that list would be
1. band/chain deadlifts
2. deficit stiff legg
3.Dimel deads or the banded deads from that picture
4. rack pulls

i just really am not a fan of rack pulls. feel i have not had much carry over. ive had heavy stiff leg in my programming before like this, a single at 9RPE till 10RPE (or 3 sets if thats reached first). you could do block pulls similarly to that also.

I'm not a fan of rack pulls either. I'll have to do a little research after work and figure something out. Tomorrow is when I'll be implementing it.

You're installing cable for less than $11 an hour? That's fucked up.. I pay our technician assistants $12 an hour. Lol. Most the people are fresh out of the joint too. One of my buddies I sat with worked for me for awhile. One day he took a 1/4 of shrooms before a job and had a bad trip and jumped off their roof and got arrested for chasing after kids down the street. Lol...

No, I'm doing construction/carpentry for $9. Laying flooring, painting, carrying everything that's heavy and cleaning up.

I actually worked as a Dish Network installer years ago. Where I live you can't install cable or satellite if you even have a misdemeanor on your record. I've tried and friends of mine have tried and get denied for it every time, even with experience and my own tools.

Seems like places are getting way more strict about hiring people with a record. I still follow a lot of job listings and even minimum wage jobs seem to exclude felons and sometimes misdemeanor convictions.

 

[Brandaddy]

No, I'm doing construction/carpentry for $9. Laying flooring, painting, carrying everything that's heavy and cleaning up.

I actually worked as a Dish Network installer years ago. Where I live you can't install cable or satellite if you even have a misdemeanor on your record. I've tried and friends of mine have tried and get denied for it every time, even with experience and my own tools.

Seems like places are getting way more strict about hiring people with a record. I still follow a lot of job listings and even minimum wage jobs seem to exclude felons and sometimes misdemeanor convictions.

Yeah. They're VERY picky about it. I remember one time business was going really slow so I broke down and filled out an app to be a corporate installer. I got offered the job right away, and got fired right away after they found out about my record. I don't really have much of a choice but to hiring people with records because no one else would work for me. Lol.

 

[Perrin Aybara]

209lbs (crazy I'm gaining zero weight eating 36000 calories per week)

Comp squat 410x4 @RPE 9 (was supposed to be 5x5) dropped to 390 and did 4x5
Did a few sets of deadlift with chains and bands, setting it up took half an hour, so gonna have to figure out a better way.
Front squat 225x5, 250x5, 250x5, 250x4

All in all a terrible workout. Squat and bench have been in the toilet for weeks while deadlift is at an all-time high. The opposite was true just a month ago, which i don't understand because my training is the same and calories are up and I'm on a hefty cycle. I think I'm just gonna hire my coach back ASAP and see what he can do.

 

[MindlessWork]

209lbs (crazy I'm gaining zero weight eating 36000 calories per week)

Comp squat 410x4 @RPE 9 (was supposed to be 5x5) dropped to 390 and did 4x5
Did a few sets of deadlift with chains and bands, setting it up took half an hour, so gonna have to figure out a better way.
Front squat 225x5, 250x5, 250x5, 250x4

All in all a terrible workout. Squat and bench have been in the toilet for weeks while deadlift is at an all-time high. The opposite was true just a month ago, which i don't understand because my training is the same and calories are up and I'm on a hefty cycle. I think I'm just gonna hire my coach back ASAP and see what he can do.

Try switching things up?

 

[franchise24]

209lbs (crazy I'm gaining zero weight eating 36000 calories per week)

Comp squat 410x4 @RPE 9 (was supposed to be 5x5) dropped to 390 and did 4x5
Did a few sets of deadlift with chains and bands, setting it up took half an hour, so gonna have to figure out a better way.
Front squat 225x5, 250x5, 250x5, 250x4

All in all a terrible workout. Squat and bench have been in the toilet for weeks while deadlift is at an all-time high. The opposite was true just a month ago, which i don't understand because my training is the same and calories are up and I'm on a hefty cycle. I think I'm just gonna hire my coach back ASAP and see what he can do.

Between work gym and might cardio your burning more than you're taking in bro. You have to remember you're busting your ass at work. Lifting shit all day, and I know that shit at work isn't might bro. Then you're hitting it hard in the gym.

You have to adjust. More food, less reps with your heavy sets. Only because of demands work is placing on your body.

 

[Perrin Aybara]

Try switching things up?

That doesn't really apply to powerlifting that much. You squat, bench and deadlift. There's no switching that. Just gotta figure out where the problem lies.

Between work gym and might cardio your burning more than you're taking in bro. You have to remember you're busting your ass at work. Lifting shit all day, and I know that shit at work isn't might bro. Then you're hitting it hard in the gym.

You have to adjust. More food, less reps with your heavy sets. Only because of demands work is placing on your body.

That would be my first thought, but my deadlift is at an all-time high. I thought maybe doing deadlift regularly again might affect my squat, but it wouldn't affect my bench. There's some variable that's off somehow. Could be my bodyweight is still down slightly as that would affect squat and bench more than deadlift.

 

[Perrin Aybara]

209lbs

Hamstring curls 165-180lbs 5x20
Chin ups 5x14
Dips 45, 35, 30
Plate shrugs 45, 35, 30
15lb dumbbell hammer curls 3 sets to failure
Adductors and abductors with bands 3x20

 

[RodgerThat]

That doesn't really apply to powerlifting that much. You squat, bench and deadlift. There's no switching that. Just gotta figure out where the problem lies.



That would be my first thought, but my deadlift is at an all-time high. I thought maybe doing deadlift regularly again might affect my squat, but it wouldn't affect my bench. There's some variable that's off somehow. Could be my bodyweight is still down slightly as that would affect squat and bench more than deadlift.

Deadlift taxes your CNS like no other movement, stands to reason how hard you're hitting it that it's going to leave your motornurons a bit fried. I would go slightly more conservative on your deadlift work to help your body not be run down for every other aspect.

 

[Perrin Aybara]

Deadlift taxes your CNS like no other movement, stands to reason how hard you're hitting it that it's going to leave your motornurons a bit fried. I would go slightly more conservative on your deadlift work to help your body not be run down for every other aspect.

Maybe I've grown unaccustomed to it after all the months off. I've really only been doing the comp lift once a week and minimally taxing movements in my other slots like dumbbell Romanians. Probably need to scale back my RPE on all three comp lifts really. Been pushing too hard trying not to lose so much and making it worse I'm sure. Was hoping the high tren would allow me to get away with it, but it's totally not.

 

[Dyegb31]

Yeah @Perrin Aybara tren is helping me but my body feels so beat up after this week, I hit moderate maxes on all three lifts and a ton of accessories and gasses out too hard. I'm gonna scale back a bit this week and just go with the flow more than push every lift to the max Westside barbell style lll

 

[Perrin Aybara]

Yeah @Perrin Aybara tren is helping me but my body feels so beat up after this week, I hit moderate maxes on all three lifts and a ton of accessories and gasses out too hard. I'm gonna scale back a bit this week and just go with the flow more than push every lift to the max Westside barbell style lll

Maybe it's lack of pizza that's hurting my lifts, lol. How much tren you running?

 

[ruckin]

Lack of pizza never fails to kill my strength.

 

[Dyegb31]

400 a week @Perrin Aybara, along with 600 test and 10 mg superdrol on lifting days only, and yeah pizza is killing my stomach, I have a tendency to eat one of those cheap ass jacks pizzas after leg days and deadlift days.. I hate myself after lol.

 

[Perrin Aybara]

208lbs (lowest evening weight I've had in a few weeks)

20 minutes of stationary bicycle
Just a few stretches because i was running late.



This is part of why I'm struggling to gain or even maintain weight. A big chunk of those steps I'm carrying something, too.

So obviously 6000 calories a day on lifting days and 4000 calories is not enough. Starting tomorrow it'll be 6000/5000 and if that doesn't work I guess 7000/5000 will be next as big of nightmare as that's gonna be. This getting up to 230lbs by fall is looking to be a miserable, uphill battle.

 

[MindlessWork]

208lbs (lowest evening weight I've had in a few weeks)

20 minutes of stationary bicycle
Just a few stretches because i was running late.

View attachment 66317

This is part of why I'm struggling to gain or even maintain weight. A big chunk of those steps I'm carrying something, too.

So obviously 6000 calories a day on lifting days and 4000 calories is not enough. Starting tomorrow it'll be 6000/5000 and if that doesn't work I guess 7000/5000 will be next as big of nightmare as that's gonna be. This getting up to 230lbs by fall is looking to be a miserable, uphill battle.

You are really expending a lot of energy at work and it seems to leave so little in the tank for your lifts.

 

[Perrin Aybara]

You are really expending a lot of energy at work and it seems to leave so little in the tank for your lifts.

It's just being in a calorie deficit hurting my lifts, should be fine once I increase them enough. Keep in mind all these recent PRs have been set since having this job. The 585x3 deadlift and 375x3 bench were both after getting off work.

 

[Eman]

So obviously 6000 calories a day on lifting days and 4000 calories is not enough. Starting tomorrow it'll be 6000/5000 and if that doesn't work I guess 7000/5000 will be next as big of nightmare as that's gonna be. This getting up to 230lbs by fall is looking to be a miserable, uphill battle.

Perrin, why not try 5k everyday with one refeed day a week. Bouncing back and forth might be working against you.

Once you're consistently seeing the scale move, take the refeed day away and adjust back to cycling calories if need be. I think if you keep calories consistent your body will get with the program.

 

[Perrin Aybara]

Perrin, why not try 5k everyday with one refeed day a week. Bouncing back and forth might be working against you.

Once you're consistently seeing the scale move, take the refeed day away and adjust back to cycling calories if need be. I think if you keep calories consistent your body will get with the program.

5k a day would be less than I'm eating now. Right now it works out to like 5.2k. Maybe just 6k a day is the way to go. Weekends are really a struggle to get that many in since I'm getting up at like 8:30 instead of 5:30. I'm thinking pizza is going to be a regular Saturday ritual since I can eat about 2k at once.

 

[Eman]

5k a day would be less than I'm eating now. Right now it works out to like 5.2k. Maybe just 6k a day is the way to go. Weekends are really a struggle to get that many in since I'm getting up at like 8:30 instead of 5:30. I'm thinking pizza is going to be a regular Saturday ritual since I can eat about 2k at once.

With the refeed you should be over 5.2k but getting rid of the calorie fluctuations should work in your favor, even if you did take in less on a weekly basis.

Your essentially carb cycling right now by the looks of it, because you're on the lean side right now it's probably making it hard to gain weight. If you were a little fluffier it would likely work the way you want it to.

You can go up to 6k a day if you want but a consistent 5-5.5 everyday with a refeed will help I think.

Cheeseburgers, Perrin.... Cheeseburgers.

 

[Perrin Aybara]

With the refeed you should be over 5.2k but getting rid of the calorie fluctuations should work in your favor, even if you did take in less on a weekly basis.

Your essentially carb cycling right now by the looks of it, because you're on the lean side right now it's probably making it hard to gain weight. If you were a little fluffier it would likely work the way you want it to.

You can go up to 6k a day if you want but a consistent 5-5.5 everyday with a refeed will help I think.

Cheeseburgers, Perrin.... Cheeseburgers.

I've been eating double cheeseburgers ED for months already, lol. It's a staple in my diet. Pepperjack or cheddar with fiery sriracha hummus.

I'll try 5500 ED and see what happens. Shouldn't be a big adjustment since I eat the same things every day. I'll probably just drop the serving of peanuts on my two breaks at work and that'll be close enough.