That's good news. Keep me posted.
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Perrin Aybara's Journey to an Elite Powerlifting Total
- Thread starter Perrin Aybara
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Perrin Aybara
Master
Will do.
Perrin Aybara
Master
219lbs
Trap bar deadlift 545lbs for 3x8
Overhead press 145lbs for 4x8
Good morning 205lbs for 3x8
Trap bar deadlift 545lbs for 3x8
Overhead press 145lbs for 4x8
Good morning 205lbs for 3x8
You should reached out to OSHA about that trucking company you did that gig for as unsafe trucks are a danger.
Perrin Aybara
Master
Weight 220lbs
Beltless high bar squat 340lbs for 4x8
Close grip bench 255lbs for 5x8
Did a set of Bulgarian split squats and was just too gassed from the high rep squats to finish them.
I really underestimated how much my construction job kept my endurance up. It's just totally went to shit the last couple months. I need to get my bike over to my girlfriend's and start that up again. Squats are still feeling pretty strong with beltless high bar. Last low bar day I did was 390lbs for 5x5. We'll see if I can't come close to matching that with beltless high bar.
Also, do you guys think just standard close grip bench or slingshot bench would be a better bench assistance geared towards triceps hypertrophy?
I think it would be DOT and I probably should.
Beltless high bar squat 340lbs for 4x8
Close grip bench 255lbs for 5x8
Did a set of Bulgarian split squats and was just too gassed from the high rep squats to finish them.
I really underestimated how much my construction job kept my endurance up. It's just totally went to shit the last couple months. I need to get my bike over to my girlfriend's and start that up again. Squats are still feeling pretty strong with beltless high bar. Last low bar day I did was 390lbs for 5x5. We'll see if I can't come close to matching that with beltless high bar.
Also, do you guys think just standard close grip bench or slingshot bench would be a better bench assistance geared towards triceps hypertrophy?
I think it would be DOT and I probably should.
I think if you did close grip slingshot bench for assistance. Add 5%-10% to the bar will allow you to lift heavier weights for reps. Boom huge Tris. Lol.
Perrin Aybara
Master
That's what I'm leaning towards. I get great carryover from slingshot bench anyway.
RodgerThat
New Member
Slingshot for sure is better. Other one that's very good is close grip pin presses I find a great tricep overload and it has carry over for bench just put the pins at your weak zone and treat every rep like a single and explode of the pins then slow eccentric to replace.
Perrin Aybara
Master
Regular pin presses always hurt my shoulder, but haven't tried them close grip before.
RodgerThat
New Member
Close grip is way easier on the shoulders I find and even using a slight decline bench can make it even more a tricep only movement if you have issues with the shoulders but has to be a very slight decline not as much as a regular decline bench press but like the one you use to do abs on the lowest setting
Perrin Aybara
Master
I guess the ROM issues and danger issues of decline wouldn't be an issue with pin press. I could probably rep 405 on slingshot, close grip, decline pin press, lol.
I think doing something like using the slingshot before or after your normal CGBP would be best. Maybe something like two sets.
Example from your last session
CGBP
255 5x8
Slingshot CGBP
275
1 set 8 reps
1 set AMRAP
Or start with slingshot at 275 then do working sets without at 7-8RPE
Example from your last session
CGBP
255 5x8
Slingshot CGBP
275
1 set 8 reps
1 set AMRAP
Or start with slingshot at 275 then do working sets without at 7-8RPE
Perrin Aybara
Master
Killer volume. I'll try it next week with AMRAP last.
Perrin Aybara
Master
221lbs
Incline bench 255x8, 255x8, 245x8, 245x8, 245x8
Beltless low bar box squat 390lbs for 3x8
Barbell hip raises 185lbs for 3x8
Incline bench 255x8, 255x8, 245x8, 245x8, 245x8
Beltless low bar box squat 390lbs for 3x8
Barbell hip raises 185lbs for 3x8
Perrin Aybara
Master
221lbs
Trap bar deadlift 555lbs for 3x8
Overhead press 165lbs for 3x8, 135x8
Bulgarian split squats 175lbs for 2x8
I keep getting crazy back pumps from these high reps, couldn't finish my last set of split squats.
Trap bar deadlift 555lbs for 3x8
Overhead press 165lbs for 3x8, 135x8
Bulgarian split squats 175lbs for 2x8
I keep getting crazy back pumps from these high reps, couldn't finish my last set of split squats.
I get the pumps too. What's helped me so far has been to work on abdominal bracing and making sure I don't have excessive curving in my lumbar.
Perrin Aybara
Master
I usually don't except with higher reps. I move into 6's next week and I'm hoping it's low enough I don't get them. I'm doing everything beltless, so could be a bracing thing. I thought I was good until the second set of squats. I was waiting for them to pass and just said fuck it. They're just now going away at home. The drive was agonizing, lol.
Split squats and reverse hypers get me everytime. Never comp squats or deads. And RDL's in high reps.
Can I ask why the trap bar deads?
What are you doing; 8's,6's,4's and doubles in your blocks?
Can I ask why the trap bar deads?
What are you doing; 8's,6's,4's and doubles in your blocks?
Perrin Aybara
Master
Same for me. Low bar squats and conventional and sumo deadlift don't bother me at all. High bar squats and apparently trap bar deadlift give me stupid pumps.
I'm doing trap bar just for something different. I'd never done one until a month ago. After my last meet I did high bar squats and incline for awhile and it seemed to benefit my squat and bench when I switched back. Same idea here. Hoping it builds some quad and upper back size and strength. I'm doing low bar high box squats, good mornings and barbell hip raises to hit the areas trap bar neglects. I'll deload after this block and then go back to comp lifts and soon after run a quick blast of test prop, NPP and a var/drol stack and see if I can't surpass my gym lifts of 550/405/600 from April by the end of it.
I did two weeks of 10's and this is my second week of 8's. I'll do two weeks of 6's, two weeks of 4's and two weeks of 2's. Then deload and switch back to comp lifts. Should be around 450 for doubles on beltless high bar, 330ish for doubles on incline and 700ish for doubles on trap bar by then if this progression plays out as planned.
It's just an experimental thing I've come up with based on past successes and theoretical programming of mine. I've been stuck since Spring and I'm just thinking outside the box.
My current setup is this:
Monday
Beltless high bar squat (main squat)
Close grip bench with slingshot (bench assistance)
Good mornings (deadlift assistance)
Wednesday
Incline bench (main bench)
Low bar, high box squat (squat and deadlift assistance)
Barbell hip raises (deadlift assistance)
Friday
Trap bar deadlift (main deadlift)
Overhead press (bench assistance)
Bulgarian split squats (squat assistance)
Next two weeks 4x6 on main lifts, then 4-6x4 for two weeks and then 5x2 either two weeks or one week 5x2 and the next max doubles, not sure on that yet. Progression I'm going by feel and using the max calculator when I go down reps. For example today was 3x8 at 555lbs. The calculator says 555x8 = 605x6, so next week I'll do 610-615 for my 6's with 5-10lbs more the following week. I'm nowhere near RPE 10's on these sets, so the progression is playing out as expected.
How has your health been this time around? Still managing eat enough to stoke the fires?
