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Perrin Aybara's Journey to an Elite Powerlifting Total

RodgerThat said:
Never heard of anyone tearing a bicep from fronts but you shouldn’t have to carry the weight with you me arms it should rest on your shoulders unless your upper back compromises or mobility is the issue. Send me a video of the form if you want
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You can view it elsewhere if you don't care to take a look. I'm doing cross armed grip again at the moment and I was squeezing really tightly and also slightly pitching forward in the hole each rep. Could've just been the amount of weight used as I think that's my first time at 315. Could've also just been pressing my biceps into the bar really hard, too. I can do the Olympic grip, I'll just have to work on mobility again. I did my first set like that today and it was uncomfortable, so I switched.
 
Perrin Aybara said:
You can view it elsewhere if you don't care to take a look. I'm doing cross armed grip again at the moment and I was squeezing really tightly and also slightly pitching forward in the hole each rep. Could've just been the amount of weight used as I think that's my first time at 315. Could've also just been pressing my biceps into the bar really hard, too. I can do the Olympic grip, I'll just have to work on mobility again. I did my first set like that today and it was uncomfortable, so I switched.
Click to expand...
Elsewhere has been checked, you are indeed breaking in your upper thoracic when coming out of the whole and unable to recover it completely until you stand straight up, it’s small but it’s there. I think ya easier to maintain a braced upper back with Olympic style but if it’s hurting your wrists then I’d work on the mobility in the lighter sets then go cross arm when you need too. Drop your weight by about 10% on the fronts and make that your starting point because your legs are strong in them but letting your back relax like that isn’t giving you the supplementary work that you’re looking for with them anyways.
 
RodgerThat said:
Elsewhere has been checked, you are indeed breaking in your upper thoracic when coming out of the whole and unable to recover it completely until you stand straight up, it’s small but it’s there. I think ya easier to maintain a braced upper back with Olympic style but if it’s hurting your wrists then I’d work on the mobility in the lighter sets then go cross arm when you need too. Drop your weight by about 10% on the fronts and make that your starting point because your legs are strong in them but letting your back relax like that isn’t giving you the supplementary work that you’re looking for with them anyways.
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Thanks. I think it would be easier Olympic just by having elbows up, too. Should I incorporate pauses at all?
 
Perrin Aybara said:
Thanks. I think it would be easier Olympic just by having elbows up, too. Should I incorporate pauses at all?
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I don’t think pauses are necessary cause you aren’t weak in the motion of the movement at all just the bracing for upper back in comparison. Just making your body handle and hold the weight properly is enough for your purposes IMO
 
I usually see people holding the bar with their fingertips when front squatting just to balance it on their shoulders. Try a wider stance next time if you are driving from your toes and not your heals. Also, you foot placement has a lot to do with it too. Many guys squat at greater than 11 and 1 o’clock. This should be your maximum tilt in your heel to toe relationship.

OR.... you can man up and do zerker squats. I’ve never seen a powerlifter do front squats. That’s a CrossFit thing. Lmao
 
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miketee said:
I usually see people holding the bar with their fingertips when front squatting just to balance it on their shoulders. Try a wider stance next time if you are driving from your toes and not your heals. Also, you foot placement has a lot to do with it too. Many guys squat at greater than 11 and 1 o’clock. This should be your maximum tilt in your heel to toe relationship.

OR.... you can man up and do zerker squats. I’ve never seen a powerlifter do front squats. That’s a CrossFit thing. Lmao
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Your foot angle should be based on your iliac angle and hip girdle actually so depends on the individual and where you get your maximum drive cookie cutter guides like that are crap. Front squats as an accessory lift is great and I know that even top level world competitors use it (personally know a few people who have place 3rd or above in there respected weight class on the world platform) heavy zeachers are a bad idea in general as the stress put on the posterior delt and brachial tendon are far greater then they are able to handle even if you can brace properly.
 
miketee said:
I usually see people holding the bar with their fingertips when front squatting just to balance it on their shoulders. Try a wider stance next time if you are driving from your toes and not your heals. Also, you foot placement has a lot to do with it too. Many guys squat at greater than 11 and 1 o’clock. This should be your maximum tilt in your heel to toe relationship.

OR.... you can man up and do zerker squats. I’ve never seen a powerlifter do front squats. That’s a CrossFit thing. Lmao
Click to expand...

I go about shoulder width or a little beyond. The forward lean at the bottom makes it hard to keep the bar on just my fingertips, plus my mobility sucks.

As far as front squats there's a purpose to them. I'm building up weak points in my squat and deadlift that just doing them hasn't been helping. I've got a 600+ squat and 700+ deadlift in my near future.
 
Easy there Roger... I was joking.

Perrin- have you ever gone wide? I like to mix it up on heavy days and go as wide as the rack will let me off a sub parallel box every once and awhile. My most powerful stance is roughly where yours is at. Just a tad past shoulders. If you ever feel that you aren’t progressing as much as you are putting into it, try to go wide for a few weeks.
 
miketee said:
Easy there Roger... I was joking.

Perrin- have you ever gone wide? I like to mix it up on heavy days and go as wide as the rack will let me off a sub parallel box every once and awhile. My most powerful stance is roughly where yours is at. Just a tad past shoulders. If you ever feel that you aren’t progressing as much as you are putting into it, try to go wide for a few weeks.
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On front squats? Never tried that. On low bar it's been years since I tried going really wide. Definitely worth another shot one of these days.
 
No I never do front squats. I apologize. For “squats”...

I do however see a trainer in the gym who competed nationally Oly lifts doing wide front squats. His lifts are pure art. He’s maybe 170 6’0” and his snatches and power cleans take my breath away.
 
226lbs

Speed deadlift with bands 405lbs + 60lbs in bands 15x1

Press 165x1, 185x1, 205x1, 215x1 PR and 225 miss

Hack squat 4 plates per side for 3x10

Seated cable rows 3x15

Hamstring curls 3x15

Was supposed to do deficit trap bar deadlift today, but the trap bar was nowhere to be found. I asked and was told John took it. I don't know who John is, but I hope he brings it back soon. Did hack squats instead. I'm still taking time off horizontal pressing, so I did singles on overhead press instead just fooling around.
 
Perrin Aybara said:
226lbs

Speed deadlift with bands 405lbs + 60lbs in bands 15x1

Press 165x1, 185x1, 205x1, 215x1 PR and 225 miss

Hack squat 4 plates per side for 3x10

Seated cable rows 3x15

Hamstring curls 3x15

Was supposed to do deficit trap bar deadlift today, but the trap bar was nowhere to be found. I asked and was told John took it. I don't know who John is, but I hope he brings it back soon. Did hack squats instead. I'm still taking time off horizontal pressing, so I did singles on overhead press instead just fooling around.
Click to expand...
Wtf o_O you think the trap bar doesn't even belong to your gym?
 
Kakarot said:
Wtf o_O you think the trap bar doesn't even belong to your gym?
Click to expand...

All the plates, bars and dumbbells are actually manufactured next door to the gym. As far as I know the only two bars that aren't the gym's are the axle bar and buffalo bar. I think the gym is affiliated with the manufacturer somehow. I guess John has special privilege to borrow things. They told me some story, but I quit listening after they said John had it, lol.
 
225lbs

One arm dumbbell overhead press 80lbs for 5x5

Barbell hip raises 255lbs for 5x10

Kettlebell side hold 88lbs for 3 sets of 30 seconds each side (surprisingly hard)

Chin ups 3x10

Adductors and abductors with bands 3x20

Farmer's walks were a no go. There's only one short straight bar at my gym, the dumbbells only go to 150lbs and now the trap bar is gone. Gonna come up with something else probably or suck it up and do 150's for more distance. Not sure yet.
 
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