Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

Single arm dumbbell overhead press 100x3, 105x3, missed 110, 100x3, 100x3, 100x3

Barbell hip raises 385x8, 435x8, 475x8, 475x8

Kettlebell holds 40kg 3x 45 seconds each side

Wide pull ups 3x10

Adductors and abductors with bands 3x20

 

[Perrin Aybara]

223lbs

Comp squat 410lbs for 3x5
Sumo block pull 585lbs for 3x2
Bulgarian split squats 185lbs for 4x5
Seated cable rows 2x15
Hamstring curls 2x15

 

[theprodgicalson]

Solid work on those squats man! Excited to see where you are at when you decide to peak.

 

[Perrin Aybara]

Solid work on those squats man! Excited to see where you are at when you decide to peak.

Thanks, I think I'm good for 515ish in sleeves on a good day right now. Last x5 day I started with 370lbs and on my fifth set hit 415x5 at about RPE 8.5. Jumped right in with 410lbs today and hit my RPE too soon after three sets. Last x2 day hit 480x2. Until I get my bench back up won't be doing any peaking, but been doing that rehab stuff you posted and no pain on 275lbs for 3x5 paused bench last week. Shooting for 5x5 with the same weight on Thursday.

 

[Perrin Aybara]

222lbs

Overhead press with bands 140lbs for 12x3

Zercher squats 225x5, 245x5, 275x5, 295x5, 315x1 and dropped the bar. First time doing these for real and I don't think they're for me. May just do some high bar in this slot .

Paused bench 275lbs for 4x5 still no pain

Face pulls 3x15

Chin ups 3x12

Adductors and abductors with bands 3x20

 

[Gobuckeyes0122]

222lbs

Overhead press with bands 140lbs for 12x3

Zercher squats 225x5, 245x5, 275x5, 295x5, 315x1 and dropped the bar. First time doing these for real and I don't think they're for me. May just do some high bar in this slot .

Paused bench 275lbs for 4x5 still no pain

Face pulls 3x15

Chin ups 3x12

Adductors and abductors with bands 3x20

I’ve tried zercher squats too, definitely different.

 

[ickyrica]

Just learned about them, look funky

 

[Perrin Aybara]

I’ve tried zercher squats too, definitely different.

Just learned about them, look funky

They feel alright on the legs, just can't breathe standing up hugging the bar. A buddy recommended this hammer strength style hack squat machine. I'm either gonna do those or just some beltless high bar for reps.

Edit: Tried that machine out and one plate per side was shockingly challenging. The regular hack squat five plates per side isn't that challenging. Weird .

 

[Kakarot]

They feel alright on the legs, just can't breathe standing up hugging the bar. A buddy recommended this hammer strength style hack squat machine. I'm either gonna do those or just some beltless high bar for reps.

Edit: Tried that machine out and one plate per side was shockingly challenging. The regular hack squat five plates per side isn't that challenging. Weird .

Thanks to your log I started really incorporating barbell overhead press this week(normally work in overhead dumbbells for high rep accessory work) but fuck am I sore got up to 205 for 3 this morning didnt feel that bad but backs just not used to stabilizing on that lift Probably need to keep the weight down till everythings smoother

 

[Perrin Aybara]

Thanks to your log I started really incorporating barbell overhead press this week(normally work in overhead dumbbells for high rep accessory work) but fuck am I sore got up to 205 for 3 this morning didnt feel that bad but backs just not used to stabilizing on that lift Probably need to keep the weight down till everythings smoother

205x3 is pretty damn heavy. I've enjoyed these last few months of overhead pressing. Bench is feeling weird and heavy now, no pain though.

 

[Kakarot]

205x3 is pretty damn heavy. I've enjoyed these last few months of overhead pressing. Bench is feeling weird and heavy now, no pain though.

Felt it mostly in my back honestly. I feel like I have more in the tank once form gets better. You use conventional grip or thumbless/false grip?

 

[Perrin Aybara]

Felt it mostly in my back honestly. I feel like I have more in the tank once form gets better. You use conventional grip or thumbless/false grip?

Thumbless for overhead since there's no danger of dropping it on my throat. Feels more powerful that way.

 

[Kakarot]

Thumbless for overhead since there's no danger of dropping it on my throat. Feels more powerful that way.

Thumbless is what I've been doing definitely feels better was rolling my wrists back a bit with conventional.

 

[Gobuckeyes0122]

Thumbless is what I've been doing definitely feels better was rolling my wrists back a bit with conventional.

I can’t do it. Thumbless feels weird to me. I just tried it to see how it feels and it’s weird. Feels unnatural to me. Just like reverse grip bench I guess. I got use to that I could probably get used to this.

 

[Kakarot]

I can’t do it. Thumbless feels weird to me. I just tried it to see how it feels and it’s weird. Feels unnatural to me. Just like reverse grip bench I guess. I got use to that I could probably get used to this.

Hook grip fucks me up on deads Personally I feel that's why theirs so many methods/techniques out there try new stuff till you find what works best for you individually. Thumbless keeps me from having to constantly make sure I'm not folding my wrists back too much but I'm new to this lift couple weeks and I might switch it around.

 

[Perrin Aybara]

Got called in to work tomorrow and had to change some days up to go in fresh for my max double deadlift this weekend.

One arm dumbbell overhead press 100 for 5x3

Barbell hip raises 500lbs for 5x5

Then did some delt stuff and called it a day. Wanna be fresh for deadlift Sunday.

 

[Perrin Aybara]

221lbs

Conventional deadlift 495x2, 545x2, ripped a callous off at this point and decided to go with singles from here on. Missed 585x1 twice, switched to sumo and got 585x1 and a really ugly 610x1 PR. First PR in like eighteen months.

Did some light overhead press and called it a day after.

 

[Marcus]

Haven’t been around much the last few months cause of work, but super cool to see your dedication and consistency STILL goin strong man! Truly an inspiration to me, Perrin thank you for all the updates

 

[Perrin Aybara]

Haven’t been around much the last few months cause of work, but super cool to see your dedication and consistency STILL goin strong man! Truly an inspiration to me, Perrin thank you for all the updates

Thanks, Marcus. I have a new job that's keeping me pretty busy, too. Even if I don't post much else I still keep this updated though. You doing alright this year?

 

[MindlessWork]

Thanks, Marcus. I have a new job that's keeping me pretty busy, too. Even if I don't post much else I still keep this updated though. You doing alright this year?

Congrats and finally making better money now and becoming more financially secure?