Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

217lbs

Speed squats with bands 320x2x3, 340x2x3, 350x2x3, 360x2x3, 370x2x3
Sumo block pulls 585x1, 585x1, 585x1
Bulgarian split squats 185lbs for 5x7

 

[Johnny442]

How tall are the boxes you pull from?

 

[Perrin Aybara]

How tall are the boxes you pull from?

Not quite as tall as my Chucks, so 6" maybe?

 

[MindlessWork]

View attachment 69769

Not quite as tall as my Chucks, so 6" maybe?

I think with all that weight you'd collapse those Reebok steps. I once tried to take a set of Reebok stepper platforms from the Zumba room to use as blocks for dl's...got yelled at, lol.

Solid legs there brother..keep at it you'll nail that 700lb dead

 

[Johnny442]

View attachment 69769

Not quite as tall as my Chucks, so 6" maybe?

Thanks brother!

 

[Marcus]

What's the reason for the sumo block pull instead of conventional? Just a little different muscles worked?

 

[Perrin Aybara]

What's the reason for the sumo block pull instead of conventional? Just a little different muscles worked?

Yes, overloads the hips and legs a little more than conventional would.

 

[Perrin Aybara]

217lbs

Weighted chin ups +10lbs for 5x10
Hamstring curls 5x10 with various weights
Dips 5x20 (slow and controlled)
Hammer curls 5x10 with 35's
Adductors and abductors with bands 5x20

 

[Marcus]

217lbs

Weighted chin ups +10lbs for 5x10
Hamstring curls 5x10 with various weights
Dips 5x20 (slow and controlled)
Hammer curls 5x10 with 35's
Adductors and abductors with bands 5x20

Your weight seems to have leveled off pretty well man. You're cruising, right? (No pct?)
About when was your last big pin again?

 

[Perrin Aybara]

Your weight seems to have leveled off pretty well man. You're cruising, right? (No pct?)
About when was your last big pin again?

I was thinking that same thing today about the weight. I'd like to be closer to 220lbs in the morning going into my next blast.

Yes, cruising on 200mg/week currently, no PCT. I believe it's been three weeks since my last big pin.

 

[Marcus]

I was thinking that same thing today about the weight. I'd like to be closer to 220lbs in the morning going into my next blast.

Yes, cruising on 200mg/week currently, no PCT. I believe it's been three weeks since my last big pin.

That's a decent amount of time. Levels have probably stabilized. Good for you man! What's your calorie intake like right now?

 

[Perrin Aybara]

That's a decent amount of time. Levels have probably stabilized. Good for you man! What's your calorie intake like right now?

Around 5000-5500 currently. I've made a few alterations and haven't recalculated everything just yet. I ran out of carb powder and knocked a few calories off breakfast, but switched from almond milk back to 2%.

Honestly needed a little mental break from the very close daily tracking and huge calorie intake. That'll be starting back up soon enough.

 

[jaymaximus]

Honestly needed a little mental break from the very close daily tracking and huge calorie intake. That'll be starting back up soon enough.

Ive done the same thing the last few months. Dropped cals and stopped tracking. I lost a few lbs but it was refreshing

 

[Perrin Aybara]

Ive done the same thing the last few months. Dropped cals and stopped tracking. I lost a few lbs but it was refreshing

I definitely need that reset every now and then. The training I love, but the constant eating and worrying about eating enough really wears on me.

 

[jaymaximus]

I definitely need that reset every now and then. The training I love, but the constant eating and worrying about eating enough really wears on me.

I took a little while of training too. Just started again a couple weeks ago. Partly to heal injuries, partly just time off. First time in 12 years I took time off, helped a lot.

 

[Perrin Aybara]

220lbs

Competition deadlift 510x3, 535x3 @9.5, 480x3, 480x3, 480x3
Double paused bench with buffalo bar 280lbs for 5x5
Paused deadlift to the knees 365x5, 385x5, 405x5, 365x5, 365x5, 365x5, 365x5

A couple things to note. I've regressed 50lbs on deadlift this last month. Was planning on 565x3 @9 today and couldn't even do that. Not long ago I hit 585x3 @9. Hopefully I can dig my way out of this in the next few weeks.

Second thing I've decided I should follow the RTS principle of doing 90% and 95% of my peak set for the same number of reps to be more honest with RPE and get that extra volume in. Forgot to do it on bench, but did it with the other two.

Third I didn't like benching with the buffalo bar. Hurt my shoulders and was hard to unrack and keep my scapula retracted even if with a handoff.

 

[franchise24]

I don't believe you truly regressed. I believe coming off cycle you might have lost a little strength.

As long as you can still pull 585 you're still within reach. Now is when the training truly is critical and receiver time. Once you get that dialed in again you will be right back there.

I mentioned this before you get back to pulling those numbers on trt. You will be pulling the earth once you hop back on cycle.

It's a marathon. I know you know this. Sometimes it just needs to be reiterated.

 

[Perrin Aybara]

I don't believe you truly regressed. I believe coming off cycle you might have lost a little strength.

As long as you can still pull 585 you're still within reach. Now is when the training truly is critical and receiver time. Once you get that dialed in again you will be right back there.

I mentioned this before you get back to pulling those numbers on trt. You will be pulling the earth once you hop back on cycle.

It's a marathon. I know you know this. Sometimes it just needs to be reiterated.

That's not it. I've never failed to continue getting stronger on a TRT dose after a blast. My bench and squat are at an all time high right now, more than at the peak of my blast. I missed a bunch of reps and hit too many RPE 10's on deadlift at the end of my blast and beginning of this cruise causing me to simultaneously burn out and not get enough volume to progress or even maintain. I have absolutely zero doubt whatsoever I'll come back and progress beyond where I was.

Like you said training is critical on cruise and there's very little room for mistakes with pushing too hard that you could get away with on a blast. More important than ever to stay away from RPE 10's and get your volume in.

 

[franchise24]

That's not it. I've never failed to continue getting stronger on a TRT dose after a blast. My bench and squat are at an all time high right now, more than at the peak of my blast. I missed a bunch of reps and hit too many RPE 10's on deadlift at the end of my blast and beginning of this cruise causing me to simultaneously burn out and not get enough volume to progress or even maintain. I have absolutely zero doubt whatsoever I'll come back and progress beyond where I was.

Like you said training is critical on cruise and there's very little room for mistakes with pushing too hard that you could get away with on a blast. More important than ever to stay away from RPE 10's and get your volume in.

Got it.

 

[Perrin Aybara]

Got it.

My last training cycle I missed reps on all my deadlift days. My 1x3 day i only got 1x1, my 5x5 day I got 1x5 and 1x4 and my 15x2 day I think I got like 7x2. Plus i missed that 675 block pull. All that missed volume and max effort set me back for sure. You know what I mean? Other lifts are great right now.