Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

215lbs

Belt squats 3x15

Seated dumbbell overhead press 40's x15, 45's x15, 50's x15

Kettlebell glute bridges 3x30 with 88lbs

Suitcase holds 45 seconds each side x3

Did some stretches and a few chin ups

 

[Oregongearhead]

215lbs

Belt squats 3x15

Seated dumbbell overhead press 40's x15, 45's x15, 50's x15

Kettlebell glute bridges 3x30 with 88lbs

Suitcase holds 45 seconds each side x3

Did some stretches and a few chin ups

Its always good to have some "lite-days" with low poundages/higher reps concentrating on form. Im doing more with less these days , you can do this once you've achieved a certain degree of muscle maturity I think.... Looking good Perrin !! ~Ogh

 

[Juniorchisel]

Long but great read. Nice to see so many like minded individuals in one place. Keep up the gains brother.

 

[Perrin Aybara]

Its always good to have some "lite-days" with low poundages/higher reps concentrating on form. Im doing more with less these days , you can do this once you've achieved a certain degree of muscle maturity I think.... Looking good Perrin !! ~Ogh

I get good results doing my accessories in the higher rep range. 15 to as many as 30-40. Hits your muscles in a way that gets neglected doing 5 reps and under most of the time. Not too taxing either.

Long but great read. Nice to see so many like minded individuals in one place. Keep up the gains brother.

Thanks, good to have you following along. I try to keep a pretty detailed log going.

 

[Oregongearhead]

I get good results doing my accessories in the higher rep range. 15 to as many as 30-40. Hits your muscles in a way that gets neglected doing 5 reps and under most of the time. Not too taxing either.



Thanks, good to have you following along. I try to keep a pretty detailed log going.

Ive had to lower my weights and increase reps and exercises , its probably time for now . Been living on 5-6 reps per set forever and cant believe how weak Ive gotten once the reps go past 8 or 10 .

 

[Perrin Aybara]

210lbs

Speed squats 320lbs + red and purple bands for 15x2

Sumo block pulls from 3" 635x1, 665x1, 700x1 PR

Beltless SSB squats 255lbs for 3x10

Chest supported row 3x20

Hamstring curls 3x20

 

[Perrin Aybara]

Here's the 700x1 3" block pull. Based on how 675x2 looked last week I thought 725x1 was a possibility this week, but it just wasn't there today.

 

[MindlessWork]

View attachment 92874

Here's the 700x1 3" block pull. Based on how 675x2 looked last week I thought 725x1 was a possibility this week, but it just wasn't there today.

How easy did that one go up? Bet soon enough you should be able to pull that right from the floor.

 

[Perrin Aybara]

How easy did that one go up? Bet soon enough you should be able to pull that right from the floor.

Wasn't totally max effort. Slow, but a clean rep.

 

[Juniorchisel]

Solid work man

 

[Perrin Aybara]

Solid work man

Thank you, sir.

 

[Perrin Aybara]

212lbs

Overhead press 175x2, 195x2, 205x2, 175x2, 175x2, 175x2, 175x2, 175x5

Beltless SSB box squats 325x3, 350x3, 375x3, 335x3, 335x3, 335x3

Overhead press 135x10, 135x10, 135x7

Kettlebell glute bridges 88lbs for 3x30

 

[Perrin Aybara]

212lbs

Comp deadlift 525x5, 555x5, 585x5 PR

Slingshot bench 315x1, 340x1, 365x1, 330x1

Beltless deficit sumo deadlift paused for 5 count right off the floor 445lbs for 3x3

Chest supported row 3x20

Hamstring curls 3x20

Starting to feel a little run down, so planning a deload week next week.

 

[Perrin Aybara]

215lbs

Belt squats 3x15

Dumbbell overhead press 3x15

Suitcase holds

Chin ups x20

 

[theprodgicalson]

How are you doing belt squats, with a dip belt?

 

[Perrin Aybara]

How are you doing belt squats, with a dip belt?

Dip belt, aerobics platforms, barbell, plates. Works decent enough.

 

[Perrin Aybara]

210lbs

Comp squat 410x2, 430x2, 450x1 (was RPE 9.5 and didn't try a second rep), 390x2, 390x2, 390x2, 390x2, 390x2

Sumo block pulls 405lbs for 3x3

Beltless SSB squats 255lbs for 2x12

Chest supported row 3x20

Hamstring curls 3x20

 

[Perrin Aybara]

212lbs

Comp bench 250lbs for 5x5 (no pain, so gonna stay light awhile and see how it goes)

SSB box squats 345x3, 375x3, 400x3, 350x3, 350x3, 350x3

Overhead press 135lbs for 3x10

Kettlebell glute bridges 3x30 with 88lbs

Wide grip pull ups 3x10

Adductors and abductors with bands 3x20

 

[Perrin Aybara]

212lbs

Just did a bunch of deload deadlift and bench stuff yesterday.

Today

Belt squats 3x15

Seated dumbbell overhead press 3x15

Kettlebell glute bridges 3x30

Suitcase holds 3 sets

Wide grip pull ups 3x10

Adductors and abductors with bands 3x20

 

[Perrin Aybara]

211lbs

Comp squat 370x5, 380x5, 390x5, 405x5, 420x5

Reverse band deadlift 635x2, 655x2, 675x2, 725x1

Beltless high bar squats 315x8, 335x8, 335x8

Chest supported rows 3x20

Hamstring curls 3x20

Tried a lot of different band variations trying to get the reverse band deadlifts down. I think I've settled on what I want.



Might try one safety lower next time. I really want the full weight by around the knees. Every set I did today I had them different, so it was a little wonky judging weights and that's why my last set was a single rather than a double.

I'm seeing where I need to adjust my starting position. My shins aren't quite vertical when initiating the pull and it's causing my hips to rise a little early. I'm thinking a little better mobility in the wide stance should help with that.

Also, the powerlifting forum seems kinda dead lately.