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Perrin Aybara's Journey to an Elite Powerlifting Total

Perrin Aybara said:
Holy shit, you're back. I told everyone you uploaded your consciousness onto the internet. I heard you're doing another cycle, what is it and how's it going so far?
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LMAO, I am just soaking it all in and keeping busy at work. Yes I am 3 weeks in on a 600mg Test C (EW) and 75mg Var (ED) cycle and it's starting to work its magic. My lifts are starting to go up as I got a PR on incline at 245lbs for 3. My avatar pic was taken 4 days ago.

I was still lurking here all this time and shaking my head at all the BS being flung around.
 
MindlessWork said:
LMAO, I am just soaking it all in and keeping busy at work. Yes I am 3 weeks in on a 600mg Test C (EW) and 75mg Var (ED) cycle and it's starting to work its magic. My lifts are starting to go up as I got a PR on incline at 245lbs for 3. My avatar pic was taken 4 days ago.

I was still lurking here all this time and shaking my head at all the BS being flung around.
Click to expand...

Nice, I liked var when I tried it. Will be including it with my run.
 
Perrin Aybara said:
Nice, I liked var when I tried it. Will be including it with my run.
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I am going to drop the var at the 6 week mark however. I acquired some Mast E and P and planning to run that the last 4-5 weeks.

Yes the var is a great help as a booster. My weight has zoomed to 197lbs now up from 185 3 weeks ago.
 
226lbs

Comp squat 350x5, 380x5, 380x5, 380x5, 380x5, 380x5 (I've been meaning to try a single at RPE 8 before my 5x5 and I keep forgetting. I tried it in the middle of this volume session and missed it, lol)

Sumo block pulls 585x3, 585x3 (these felt like shit today for some reason, so I kept it light and short)

5 count paused squats 280lbs for 5x3

Seal rows 3x15

Hamstring curls 3x15
 
229lbs

Speed bench with bands 225lbs + red mini bands for 15x3

Front squat 285x3, 305x3, 325x2 (leaned too far forward and dropped the bar, still technically a PR), 275x3, 275x3, 275x3, 275x3

Five count paused bench 250x5, 250x5, 235x4 (really fucked up here. First day benching after a month off. Hit RPE 10 on the second set and racked it on four on the third. Sucks, I'm officially beginner status on bench again)

Chin ups 14, 10, 8

Adductors and abductors with bands 3x20
 
Perrin Aybara said:
229lbs

Speed bench with bands 225lbs + red mini bands for 15x3

Front squat 285x3, 305x3, 325x2 (leaned too far forward and dropped the bar, still technically a PR), 275x3, 275x3, 275x3, 275x3

Five count paused bench 250x5, 250x5, 235x4 (really fucked up here. First day benching after a month off. Hit RPE 10 on the second set and racked it on four on the third. Sucks, I'm officially beginner status on bench again)

Chin ups 14, 10, 8

Adductors and abductors with bands 3x20
Click to expand...
Not bad for a month off man. Im having trouble stabilizing the bar after my time off with my arm being fucked up strength still feels like it's their but form went to shit.:oops: When are you gonna try deads again? Interested to see how much carry over trap bar has.
 
Kakarot said:
Not bad for a month off man. Im having trouble stabilizing the bar after my time off with my arm being fucked up strength still feels like it's their but form went to shit.:oops: When are you gonna try deads again? Interested to see how much carry over trap bar has.
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I did deadlift last week with 500lbs for 4x5. I'll be working up to a double at RPE 9 on Friday. Really have no idea where that's going to be, I'm thinking mid to high 500's.
 
MindlessWork said:
You should be confident to at least achieve a single at that weight as you made a lot of progress this go-around.
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There's no singles, that would be a miss and a failure as it's a peak double day. Also having done 585x3 and 606x1 in the past I should be well beyond that now. With the time off deadlift I'm expecting possibly being weaker temporarily until I get back in the groove.
 
Perrin Aybara said:
There's no singles, that would be a miss and a failure as it's a peak double day. Also having done 585x3 and 606x1 in the past I should be well beyond that now. With the time off deadlift I'm expecting possibly being weaker temporarily until I get back in the groove.
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Right and I do hope you nail that double.
 
Perrin Aybara said:
Five count paused bench 250x5, 250x5, 235x4 (really fucked up here. First day benching after a month off. Hit RPE 10 on the second set and racked it on four on the third. Sucks, I'm officially beginner status on bench again)
Click to expand...

That's looking somewhat intense for just getting back on the bench really...

I'd stay at or below 225 and competition pause at most. Your front delts might need some isolation time with being off bench for a few weeks, give them some love to wake em up and get em back in the game.
 
Eman said:
That's looking somewhat intense for just getting back on the bench really...

I'd stay at or below 225 and competition pause at most. Your front delts might need some isolation time with being off bench for a few weeks, give them some love to wake em up and get em back in the game.
Click to expand...

You thinking some kind of delt superset at the end of a workout?
 
Perrin Aybara said:
You thinking some kind of delt superset at the end of a workout?
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Front raises has been a great tool for me. A superset wouldn't be a bad idea.

I've used 45lb plates and I've used the 70-90lb barbells off the rack. The 45's are good for going really slow and holding at the top. The barbells are good for regular reps. Maybe combine them with your chin ups or just do them as a stand alone.

Dips might be another move that would be good to combine the front raises with... Dips tend to incorporate everything for me.

I do bench, dips, an incline movement and a front raise variation and move on to a tricep movement or two and that's a wrap.
 
Perrin Aybara said:
227lbs

10 minutes incline treadmill
10 minutes stair machine
10 minutes stationary bike
20 minutes incline treadmill
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How was cardio day? I am starting to get back into adding more cardio into my training, especially at deload periods.

Most likely will do cardio if I get back to the gym after I get rid of this nasty cold. Lost like 10lbs right now.
 
MindlessWork said:
How was cardio day? I am starting to get back into adding more cardio into my training, especially at deload periods.

Most likely will do cardio if I get back to the gym after I get rid of this nasty cold. Lost like 10lbs right now.
Click to expand...

I'm working back up to doing HIIT again soon. My endurance has taken a big hit since I've been off work. Apparently that construction job was keeping me pretty fit even without cardio. I'm debating whether or not to bring my bicycle over to my girlfriend's so I can just ride rather than drive 15 minutes each way to the gym for cardio only. It being almost winter and all.
 
Perrin Aybara said:
I'm working back up to doing HIIT again soon. My endurance has taken a big hit since I've been off work. Apparently that construction job was keeping me pretty fit even without cardio. I'm debating whether or not to bring my bicycle over to my girlfriend's so I can just ride rather than drive 15 minutes each way to the gym for cardio only. It being almost winter and all.
Click to expand...
Or if you have a regular bicycle you can go ride around (weather permitting), and that be more enjoyable. I admit I been slacking off on cardio a bit, so now getting back into that as well.
 
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