Perrin Aybara's Journey to an Elite Powerlifting Total

[RodgerThat]

My best low bar with a belt and wraps was 550lbs back in the spring. I think my best beltless high bar at that point was like 405x5 or something a few months before that. I hadn't ever tried a max with it before, so it's hard to say where one is in relation to the other. I'd like to hit 550x1 with just a belt and sleeves by late winter/early spring and that would put me around 600x1 with wraps.

I'm working on my new programming right now. I'm going on vacation with my girlfriend for a week next month. Was gonna deload after this week, but I think I'll just experiment a little with my new ideas and consider the vacation a deload and start the new programming when I get back. It'll be similar to what I was doing except slightly different rep schemes and I'm gonna add some AMRAPs back in like I used to do.

That’s unreal man. I was checking your squat video and I think you should try and squeeze in some heave triple front squats to build your upper back up a bit to hold a more upright posture cause that’s literally the only weak point I see in your squat and I know it won’t be as apparent on a low bar squat but it will still get you in a more advantageous position for lifting a max effort attempt. I wouldn’t make it your main squat movement but say you work to a heavy 8RPE triple then do a back off triple 10% lighter and then go into your back squat from that weight I think that would accustom you for the heavier load more upright.

 

[Perrin Aybara]

That’s unreal man. I was checking your squat video and I think you should try and squeeze in some heave triple front squats to build your upper back up a bit to hold a more upright posture cause that’s literally the only weak point I see in your squat and I know it won’t be as apparent on a low bar squat but it will still get you in a more advantageous position for lifting a max effort attempt. I wouldn’t make it your main squat movement but say you work to a heavy 8RPE triple then do a back off triple 10% lighter and then go into your back squat from that weight I think that would accustom you for the heavier load more upright.

Are you talking like warming up for back squat with front squat rather than doing it as a separate movement? Fitting it into my rotation wouldn't be a big deal, I was gonna do paused squats and Bulgarian split squats as squat assistance and could just swap it in one of those slots. Work up to the triple and then do like four back off sets. At some point maybe next year I'd like to run a few months with front squat as my main squat like I just did with high bar beltless. My front squat is terribly weak, never even hit 300x1 yet.

I've also had it suggested it was a mobility thing keeping me from keeping my chest up on squats. I mean I know my upper back is definitely a weakness, but do you have any thoughts on the mobility thing?

 

[RodgerThat]

Are you talking like warming up for back squat with front squat rather than doing it as a separate movement? Fitting it into my rotation wouldn't be a big deal, I was gonna do paused squats and Bulgarian split squats as squat assistance and could just swap it in one of those slots. Work up to the triple and then do like four back off sets. At some point maybe next year I'd like to run a few months with front squat as my main squat like I just did with high bar beltless. My front squat is terribly weak, never even hit 300x1 yet.

I've also had it suggested it was a mobility thing keeping me from keeping my chest up on squats. I mean I know my upper back is definitely a weakness, but do you have any thoughts on the mobility thing?

It doesn’t look like a mobility issue cause you’d have lumbar rounding too if it was more mobility I really think in a lack of bracing in the rhomboid and musclular issue. I’d sub it for the split squats then and do a heavy triple and back off but only go as far as your posture allows even if it makes the triple a 7RPE if your upper back caves for any of the reps then that’s as heavy as you should go then do the back offs. My squat posture is so much better now that my front squat is significantly stronger, I’ve hit a 295 at my new bodyweight with my back squat only being about 405. Great for core and upper back all things that will help you rocket that low bar back squat up too.

 

[Perrin Aybara]

It doesn’t look like a mobility issue cause you’d have lumbar rounding too if it was more mobility I really think in a lack of bracing in the rhomboid and musclular issue. I’d sub it for the split squats then and do a heavy triple and back off but only go as far as your posture allows even if it makes the triple a 7RPE if your upper back caves for any of the reps then that’s as heavy as you should go then do the back offs. My squat posture is so much better now that my front squat is significantly stronger, I’ve hit a 295 at my new bodyweight with my back squat only being about 405. Great for core and upper back all things that will help you rocket that low bar back squat up too.

Front squat at 75% of back squat is a more balanced ratio. Mine is closer to 60%. I'd like to get that triple up to 375 or so on front squats in the next few months.

I wish I had access to a yoke. Probably going to do farmer's walks and some high rep dumbbell rows for the upper back. Weighted planks if I ever have anyone to put plates on my back. I'm planning on focusing on the weak links to squat and pull heavy.

 

[Eman]

I wish I had access to a yoke. Probably going to do farmer's walks and some high rep dumbbell rows for the upper back. Weighted planks if I ever have anyone to put plates on my back. I'm planning on focusing on the weak links to squat and pull heavy.

You can come use mine... It's only like a 20 hour drive or so. We'll make it a Saturday thing.

Do you want a bigger squat or not?!?

 

[Perrin Aybara]

You can come use mine... It's only like a 20 hour drive or so. We'll make it a Saturday thing.

Do you want a bigger squat or not?!?

Whatever it takes!

 

[Eman]

Whatever it takes!

That's the spirit!

 

[Perrin Aybara]

Was supposed to test a heavy single or double on incline today, but with it hurting so much I'm still taking some time off pressing. Just went in and walked on the treadmill at an incline for 45 minutes. Will test trap bar deadlift on Friday. 700lbs is happening for sure and depending on how that feels might go a little higher.

 

[ickyrica]

7 hundo huh? Reminds me of my first girlfriend

 

[Perrin Aybara]

7 hundo huh? Reminds me of my first girlfriend

Pics?

 

[ickyrica]

Panoramic photos didn't exist back then. My apologies sir

 

[CompoundLifts31]

Turned out to be fine, but I'd rather lose one session than risk losing weeks of sessions by taking the chance on it.

I honestly hate when that happens, but I think the same thing. Maybe a week, but maybe longer if you actually hurt yourself. I'm subbed and watching. You're a beast, especially at your weight. How old are you, if you don't mind me asking?

 

[Perrin Aybara]

I honestly hate when that happens, but I think the same thing. Maybe a week, but maybe longer if you actually hurt yourself. I'm subbed and watching. You're a beast, especially at your weight. How old are you, if you don't mind me asking?

Thanks. I'm on the verge of turning 34 here in a few months. When I get back from vacation next month I'm really looking to kick it up a notch. I was at my best this Spring and life kinda got in the way for a bit. I'll be going back to the comp lifts next and seeing where this few months away from them put me. Gonna do a blast around the end of the year and look to do another meet next year.

 

[Perrin Aybara]

225lbs

Trap bar deadlift (no belt and obviously no straps) 125x5, 215x5, 305x5, 395x3, 485x3, 575x1, 665x1, 700x1, 755x1

Did 700lbs and 755lbs with a 5-7 second hold at the top.

 

[Perrin Aybara]

Had to trim the beginning and end to keep my face off the video, but here's the 755lb single.

 

[RodgerThat]

225lbs

Trap bar deadlift (no belt and obviously no straps) 125x5, 215x5, 305x5, 395x3, 485x3, 575x1, 665x1, 700x1, 755x1

Did 700lbs and 755lbs with a 5-7 second hold at the top.

Workout in itself just loading and unloading that many plates

 

[Perrin Aybara]

Workout in itself just loading and unloading that many plates

No deadlift jack at my gym either.

 

[Kakarot]

No deadlift jack at my gym either.

At least you got a nice platform
Wish my gym had a fancy platform
Congrats on the pr. Gonna try for 800 or wait and see how this carried over to conventional deads?

 

[Perrin Aybara]

At least you got a nice platform
Wish my gym had a fancy platform
Congrats on the pr. Gonna try for 800 or wait and see how this carried over to conventional deads?

Nah, I'm switching back to conventional next week. Might do deficit trap bar as an accessory though. I might go for 800lbs on the trap bar next time I take some time off the comp lifts. It's very doable, before a couple months ago I'd never even done one before.

 

[insaiyan93]

No deadlift jack at my gym either.

Wouldn't be much help with a trap bar anyways i presume.

Sometimes when I'm feeling lazy i will take a donut (2.5lb plate) and roll the first plate i loaded onto it and it makes a nifty little ramp to pull the other ones off