Perrin Aybara's Journey to an Elite Powerlifting Total

[ickyrica]

Also, the powerlifting forum seems kinda dead lately.

yes, yes it has.

This will change a little.

After my vacation ends I'll be back in the mix. I feel pretty healed, would like to try some weight on my back again and I have to man the fuck up and get back into deads routinely. Not sure what I'll be running yet. Still mulling it all over

 

[Perrin Aybara]

yes, yes it has.

This will change a little.

After my vacation ends I'll be back in the mix. I feel pretty healed, would like to try some weight on my back again and I have to man the fuck up and get back into deads routinely. Not sure what I'll be running yet. Still mulling it all over

I'm going to run something here in a couple weeks. I'm looking at a meet in October.

 

[theprodgicalson]

The forum has been super dead lately.

I, personally, would change your set up on the reverse bands. Switch the bands to the inside of the weights. Also, how much weight are you looking to take off at the bottom?

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.

View attachment 93728

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.

 

[Perrin Aybara]

The forum has been super dead lately.

I, personally, would change your set up on the reverse bands. Switch the bands to the inside of the weights. Also, how much weight are you looking to take off at the bottom?

Now that you mention that I can't believe I didn't think of it. Will definitely try that next time.

I don't really know exactly. Never really done this. I'm just looking for an alternative to block pulls to add to my rotation. I want a good boost off the floor so it's not too taxing to use as a variation, but I want the full weight before my knees so I can lock out heavy weight. Just pulling through the whole range of motion rather than from blocks. The only bands I have are those in the pic, red mini bands and the purple ones.

 

[theprodgicalson]

I would use just the purple ones. Set the safeties up higher, probably near your head, and choke the bands off like these. Way easier to set up than the way you have it. The easiest way to make sure you're getting the full weight at around your knees is set up the bands. Place the empty bar through the bands, and see where the bar is at I'm your stance. Using too much band tension completely changes the dynamics of the lift.

Something like this

 

[Perrin Aybara]

210lbs

Speed bench 225lbs + purple bands for 15x3

Beltless SSB box squats 345x3, 380x3, 345x3, 345x3, 345x3

Overhead press 135lbs for 3x10

Kettlebell glute bridges 88lbs + 2 purple bands for 3x30

Neutral grip lat pull downs 100x20, 120x15, 100x15

Adductors and abductors with bands 3x20

 

[Perrin Aybara]

Comp deadlift 570x2, 605x2, 635x2 PR, 545x2, 545x2, 545x2

Slingshot bench 315x2, 345x2, 365x2

Skipped paused deficit deadlift because of time

Chest supported row 3x20

Hamstring curls 3x20

The 635x2 deadlift was probably RPE 8. @insaiyan93 can confirm the ease of this pull. I considered going for 650x2 today, but decided to be conservative. At least 660x2 at RPE 9 is my goal before this next meet. That should get me 700+.

 

[Perrin Aybara]

211lbs

Belt squats 3x15

Seated dumbbell overhead press 3x15

Kettlebell glute bridges 88lbs + two purple bands for 3x30

Suitcase holds 3 sets of 45 seconds

Chin ups 3x10

Adductors and abductors with bands 3x20

 

[Perrin Aybara]

Didn't weigh

I'm currently on a pretty long trip for work, 1500 miles each way. Made a point to stop at an actual powerlifting gym earlier today. I wish I had access to a place like that all the time.

Beltless speed squats with bands 315lbs + 2 purple bands for 15x2

Block pulls from 2.5" 585x1, 635x1, 675x1

Beltless high bar squat 315lbs for 4x5

Some seated cable rows

 

[Perrin Aybara]

Missed the gym today. Had to pull the truck in because the check engine light came on and they kept me all day. By the time I got out the gyms were closed and I couldn't get a day pass to lift at one.

Also some of my food got ruined by getting wet. I have a big cooler with ice and need to bag or double bag food to keep it dry, I guess. Not sure what I'm gonna do about lunch tomorrow, probably won't have time to hit another grocery store till Saturday. I packed my blender as well to make shakes, so I at least have that for tomorrow.

Getting all this fresh food, keeping it on ice in the truck and then transferring it to hotel fridges and then back to the cooler daily is proving more difficult than I thought. And keeping the stuff dry that needs to be dry. So far I haven't been able to fit my reusable ice packs in any hotel room freezer.



So I guess I'll do my bench I was supposed to do today on Saturday after deadlift. Hopefully can find another good gym like on Tuesday. And get some freezer bags to keep food dry in the cooler.

 

[Perrin Aybara]

206lbs according to the scales at the gym I was at today. I think I was extremely dehydrated. All the gyms I called were closed and had to lift at a Crossfit gym.

Deadlift 495x5, 495x5, 495x5, 495x5, 495x12 (could only fit five Crossfit bumper plates on each side )

Bench 275x2, 300x2, 315x2, 275x2, 275x2, 275 (pain was pretty bad today, so didn't do much)

Sumo Romanian deadlift 275x10, 325x10, 375x10, 425x10 (first time trying these)

T-bar row 2x20

Hamstring curls 2x10

 

[Brolloks]

Bloody impressive mate.

Quick question: I've only ever trained at commercial-type gyms where the bars are all the standard stiff type, and never did deads or squats in anger until about a year ago.

How much difference does bar stiffness make on deadlifts? And more importantly, is it something that could catch me out in a comp? I see lots of guys taking the slack out of the bar before a pull. Can I simulate it with a stiff bar, or is it not worth bothering about?

 

[Perrin Aybara]

Bloody impressive mate.

Quick question: I've only ever trained at commercial-type gyms where the bars are all the standard stiff type, and never did deads or squats in anger until about a year ago.

How much difference does bar stiffness make on deadlifts? And more importantly, is it something that could catch me out in a comp? I see lots of guys taking the slack out of the bar before a pull. Can I simulate it with a stiff bar, or is it not worth bothering about?

Here's similar weight from a similar angle, one with a regular gym bar and the other on a texas deadlift bar.


650lbs on a regular gym bar


635lbs on a texas deadlift bar

You can see how much higher up the bar is on the letters of my socks.

How much of a difference it makes really depends on how much weight is on the bar. If your fed uses one it would really be beneficial for you to try it out a few times. The bend really changes the feel and can throw you off.

 

[Perrin Aybara]

Just kicked off a 12 week cycle today

Weeks 1-12 600mg of test cyp a week
Weeks 1-12 300mg of NPP a week
Weeks 1-4 @ 9-12 50mg a day of anavar
Will throw in 50mg a day of anadrol towards the end as well, like last three weeks

Doing a meet at the end and pulling 700lbs is the plan.

 

[Johnny442]

Get it brother!

 

[Perrin Aybara]

209lbs

Beltless high bar squats 315lbs for 3x10

3" block pulls 585x3, 635x3, 675x3 PR

Kneeling squats with purple band around the hips 315x10, 405x10, 405x10

Chest supported row 3x20

Hamstring curls 3x20

Decent session, but I'm feeling beat. Did a local job last Monday, drove 3000 miles between Tuesday and Sunday, had yesterday off, and did two local jobs today. Can't wait till the weekend.

 

[theprodgicalson]

You've only done deca and not NPP before right?
220?
You're very close to, if not at 700 right now dude. Based off that 635, i would say you're there now.

 

[Perrin Aybara]

You've only done deca and not NPP before right?
220?
You're very close to, if not at 700 right now dude. Based off that 635, i would say you're there now.

I briefly used some NPP another time, wasn't the greatest conditions for a successful cycle at the time.

Part of me wants to make 198lbs since I'm close, but a blast will be more productive if I'm eating to gain. More fun, too.

I've got three more heavy double deadlift days between now and then. I'm thinking if I can hit 645x2, 655x2, and 655x2 each at RPE 9 or less on those, and then 680x2 and 660x3 during the peaking phase I'll be confident with 700+ as a third attempt.

 

[Perrin Aybara]

I used a regular barbell for high bar squats the day before yesterday and without even thinking I used it on kneeling squats in low bar position. Elbows are feeling pretty rough. Crazy one session was all it took. Luckily it's speed bench and overhead press today and hopefully won't be heavy enough to aggravate it further.

 

[theprodgicalson]

Man, with 655x3 at 9RPE you're already at a 700 dead for sure. My last meet prep I hit 615x3 and pulled 690. I was also really fatigue and worn down when peaking came around.

Also, what are kneeling squats? And it is absolutely crazy how quickly tendonitis happens so fast. Do a ton of face pulls and curls before you squat and bench. It's what I've been doing along with some other things and it's helped a ton