Perrin Aybara's Journey to an Elite Powerlifting Total

[franchise24]

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.

Yeah I know what you mean. You don't want to fail attempts in training. Or keep the failed attempts to a minimum.

Now I see the whole picture.

 

[Gobuckeyes0122]

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.

You'll get back on track big dog. At least you know what the probelm is and you are working to correct it.

 

[Masters Power]

Failed DL's in training absolutely eat up my CNS. I've gone to training much lighter leading up to meets on DL.

I would rather go into the meet a little fresher and healthier and not know exactly what I can hit on DL meet day than going in tired and beat up.

I don't have the same issues with squatting or benching.

 

[Perrin Aybara]

Failed DL's in training absolutely eat up my CNS. I've gone to training much lighter leading up to meets on DL.

I would rather go into the meet a little fresher and healthier and not know exactly what I can hit on DL meet day than going in tired and beat up.

I don't have the same issues with squatting or benching.

Deadlift is the absolute worst for that. I'm just going to check my ego and try to stop number chasing. My meet prep blast isn't far off, so hopefully I can get back where I was by then and be in a good position to reach 650lbs by fall. It seems far off now, but three weeks ago I'm confident I could've pulled 620ish for one.

 

[Masters Power]

You will be fine. Just need to back off a bit before going forward again.

 

[Gobuckeyes0122]

Failed DL's in training absolutely eat up my CNS. I've gone to training much lighter leading up to meets on DL.

I would rather go into the meet a little fresher and healthier and not know exactly what I can hit on DL meet day than going in tired and beat up.

I don't have the same issues with squatting or benching.

Why does deadlift eat up so much CNS and squat doesn't? They are both kinda a full body lift and usually people can lift the most weight with both lifts.

 

[Perrin Aybara]

Why does deadlift eat up so much CNS and squat doesn't? They are both kinda a full body lift and usually people can lift the most weight with both lifts.

I believe it's something to do with deadlift starting from a dead stop rather than down and back up. I can get burnt out on squats, too, just not as easy.

 

[Masters Power]

Deadlift beginning from a dead stop is definitely part of it. Also for me a successful max or near max deadlift from the time it leaves the floor until lockout is about 3 seconds.

A miss assuming it breaks the floor takes just as long, if not a bit longer depending on how far off the floor the miss is. With the successful max pull for me all of the stress is below the knees. Once I pass the knees moving the hips forward and locking it out is not stressful. With the miss the whole lift is at a maximum stress situation with the entire body fighting to stay upright and keep the bar moving.

Hopefully that makes at least some sense.

 

[Gobuckeyes0122]

Deadlift beginning from a dead stop is definitely part of it. Also for me a successful max or near max deadlift from the time it leaves the floor until lockout is about 3 seconds.

A miss assuming it breaks the floor takes just as long, if not a bit longer depending on how far off the floor the miss is. With the successful max pull for me all of the stress is below the knees. Once I pass the knees moving the hips forward and locking it out is not stressful. With the miss the whole lift is at a maximum stress situation with the entire body fighting to stay upright and keep the bar moving.

Hopefully that makes at least some sense.

It does thanks.

 

[franchise24]

Deadlifts eat up my CNS as well. I've switched to going lighter as well.

 

[theprodgicalson]

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.

weird that it hurt your shoulders as its supposed to protect the shoulders and help keep your back tight. maybe try it again?

 

[Perrin Aybara]

weird that it hurt your shoulders as its supposed to protect the shoulders and help keep your back tight. maybe try it again?

I think part of it is my arms aren't long enough to unrack it without my shoulders coming forward and out of position.

 

[Perrin Aybara]

220lbs

Speed bench with bands 15x2 about half with 275 and the other half 285
Beltless 5 count paused squat 335x3, 350x3, 320x3, 320x3, 320x3, 320x3
Floor press 275x7, 275x5, 275x5, 275x5, 275x5

Dropped the weight on everything today. Feeling a little beat up.

 

[MindlessWork]

220lbs

Speed bench with bands 15x2 about half with 275 and the other half 285
Beltless 5 count paused bench 335x3, 350x3, 320x3, 320x3, 320x3, 320x3
Floor press 275x7, 275x5, 275x5, 275x5, 275x5

Dropped the weight on everything today. Feeling a little beat up.

Good you taking a partial deload...you'll get it all back soon enough!

 

[franchise24]

220lbs

Speed bench with bands 15x2 about half with 275 and the other half 285
Beltless 5 count paused bench 335x3, 350x3, 320x3, 320x3, 320x3, 320x3
Floor press 275x7, 275x5, 275x5, 275x5, 275x5

Dropped the weight on everything today. Feeling a little beat up.

Does wearing a belt help with anything while you bench?

I've never worn my belt to bench.

But if it helps in some way. I'll give it a try.

 

[RodgerThat]

Does wearing a belt help with anything while you bench?

I've never worn my belt to bench.

But if it helps in some way. I'll give it a try.

Think he meant squat otherwise that's a shit ton of pressing volume and I don't know if he can do a 350 with 5 second pause for bench

 

[franchise24]

Think he meant squat otherwise that's a shit ton of pressing volume and I don't know if he can do a 350 with 5 second pause for bench

Got it.

 

[Perrin Aybara]

Does wearing a belt help with anything while you bench?

I've never worn my belt to bench.

But if it helps in some way. I'll give it a try.

Think he meant squat otherwise that's a shit ton of pressing volume and I don't know if he can do a 350 with 5 second pause for bench

Yes, meant squat and edited to fix it. Been a long week.

Edit: also, @RodgerThat

 

[theprodgicalson]

Does wearing a belt help with anything while you bench?

I've never worn my belt to bench.

But if it helps in some way. I'll give it a try.

i wear a belt on bench. not everytime i bench but heavy days for sure. my first meet my low back cramped up super bad on my second attempt. so i just wear a belt on heavy days for sure. i feel it has helped. Now that im getting closer to my current meet ill wear it on my volume day and my heavy day. just to further replicate meet conditions, since i will be wearing it in competition. Also, i have a 10mm belt, and a 6.5mm belt. i think a thinner belt would be better for bench. so if you have a 13mm, im not sure if you would like it.

 

[franchise24]

i wear a belt on bench. not everytime i bench but heavy days for sure. my first meet my low back cramped up super bad on my second attempt. so i just wear a belt on heavy days for sure. i feel it has helped. Now that im getting closer to my current meet ill wear it on my volume day and my heavy day. just to further replicate meet conditions, since i will be wearing it in competition. Also, i have a 10mm belt, and a 6.5mm belt. i think a thinner belt would be better for bench. so if you have a 13mm, im not sure if you would like it.

Interesting. Does help keep you tight while benching?

6.5mm where did you get that from?