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Perrin Aybara's Journey to an Elite Powerlifting Total
- Thread starter Perrin Aybara
- Start date
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- bench deadlift powerlifting squat
Thx!!
Perrin Aybara
Master
Comp deadlift 495x5, 515x5, 515x5
Reverse band kneeling overhead press 185x3, 205x3, 235x2, 215x3, 215x3, 215x3, 215x3
Trap bar deadlift 395x8, 485x8, 600x5
Dumbbell rows 35's for 3x15
Hamstring curls 3x15
Reverse band kneeling overhead press 185x3, 205x3, 235x2, 215x3, 215x3, 215x3, 215x3
Trap bar deadlift 395x8, 485x8, 600x5
Dumbbell rows 35's for 3x15
Hamstring curls 3x15
Perrin Aybara
Master
One arm dumbbell overhead press 90lbs for 5x5
Hip raises 255x8, 295x8, 345x8, 385x8
Suitcase holds 40kg kettlebell 45 seconds each side x3
Wide pull ups 3x10
Adductors and abductors with bands 3x20
Hip raises 255x8, 295x8, 345x8, 385x8
Suitcase holds 40kg kettlebell 45 seconds each side x3
Wide pull ups 3x10
Adductors and abductors with bands 3x20
Perrin Aybara
Master
223lbs
Comp squat 410x2, 450x2, 480x2 PR, 410x2, 410x2, 410x2, 410x2
Sumo block pull 585x2, 605x2, 635 miss (seems moving furniture all day and going heavy on squats hurts these numbers. Last week coming in fresh and doing speed squats first I hit 675x2)
Beltless paused squats 320lbs for 5x3
Dumbbell rows 3x15
Hamstring curls 3x15
Comp squat 410x2, 450x2, 480x2 PR, 410x2, 410x2, 410x2, 410x2
Sumo block pull 585x2, 605x2, 635 miss (seems moving furniture all day and going heavy on squats hurts these numbers. Last week coming in fresh and doing speed squats first I hit 675x2)
Beltless paused squats 320lbs for 5x3
Dumbbell rows 3x15
Hamstring curls 3x15
Good business....
Tried pin pulls for the first time yesterday. Discovered that I don't have a clue how to do them correctly.
Tried pin pulls for the first time yesterday. Discovered that I don't have a clue how to do them correctly.
Perrin Aybara
Master
You talking deadlift in the rack from pins? Rack pulls? If you have anything to use for blocks I think block pulls are superior if increasing your deadlift is the goal. If it's just lat and trap work you're after rack pulls should suffice.
Yes sir...
After banging the bar down on the pins yesterday I think you are correct. I will have to look into blocks.
Major goal is to help the upper portion of the lift for the wife in between regular DL sessions. She starts to catback a bit when in PR territory.
Also nice to have a day in the rotation that isn't quite as damaging as the full DL. Rip would tell me to do power cleans, but that is because he hasn't seen the spastic high-comedy routine that is my power clean.
The wife outright refuses the cleans purely because of how dumb I look while doing them. She won't risk the shame.
Perrin Aybara
Master
Yeah, I don't care for rack pulls either. The bar starting (and bouncing) on the bars changes the lift so much I doubt it carries over to regular deadlift much. From blocks feels just like a regular deadlift except from a higher position.
I use the aerobic platform things as blocks. 5-6" seems ideal for me. Less feels like a regular deadlift and more starts changing the mechanics too much.
Those things are more durable than they look. 600-700lbs doesn't break them. I currently do these at the beginning of my training week after squats and then my regular deadlift day is at the end of the week. Low volume seems to work pretty well, like 3 sets of 1-3 reps.
I've done them but took me a bit to get it right myself. The one thing irritating about pin pulls is the bounce at the bottom which kind of throws me off especially at 405lbs.
@Perrin Aybara that looks like a great setup, and I was not sure about using those Reebok steps for blocks. Standing on one for deficit deads feels a bit unstable to me.
Perrin Aybara
Master
You definitely don't want to stand on it, lol. Plates on it is another story though.
Oh yes I attempted a 275lb deficit pull standing on one and yes it was unsteady so I bailed on that. Now I will try using them as blocks...thanks for that tip, as those sound better than pin pulls.
Yep, getting reset was super fucky.
Will give those a look. Pretty sure the local sport equipment joint has something like that...
Much appreciated!
Still incorporating overhead press?
Gobuckeyes0122
Well-known Member
This is a great idea. I’m going to steal it lol
Perrin Aybara
Master
Yeah, been doing it in place of bench as my main pressing movement for months now while I wait on whatever is wrong to go away so I can bench again. Hit 225x2 recently.
Any meets lined up for this year?
Perrin Aybara
Master
I don't know. I'm still easing back into really light benching. 275lbs for 3x5 felt heavy today, so just depends how long it takes to get my bench back to 405x1.
Perrin Aybara
Master
221lbs
Overhead press 185x5, 195x5, 195x5, 185x5, 185x5
Front squat warmed up to 295lbs and just couldn't hold onto the bar at all today. I'll be removing front squat from my routine after today. Did 3x10 beltless high bar after just to do something.
Paused bench 275lbs for 3x5
Face pulls 3x15
Chin ups 3x10
Adductors and abductors with bands 3x20
Overhead press 185x5, 195x5, 195x5, 185x5, 185x5
Front squat warmed up to 295lbs and just couldn't hold onto the bar at all today. I'll be removing front squat from my routine after today. Did 3x10 beltless high bar after just to do something.
Paused bench 275lbs for 3x5
Face pulls 3x15
Chin ups 3x10
Adductors and abductors with bands 3x20
Perrin Aybara
Master
223lbs
Speed deadlift with bands 405lbs for 15x1
Overhead press 135lbs for 3x15
Trap bar deadlift 485x8, 575x8, 575x8
Did some rear delt flyes, dumbbell rows, and hamstring curls at the end
Speed deadlift with bands 405lbs for 15x1
Overhead press 135lbs for 3x15
Trap bar deadlift 485x8, 575x8, 575x8
Did some rear delt flyes, dumbbell rows, and hamstring curls at the end
