MESO-Rx

Anabolic Steroids

Perrin Aybara's Journey to an Elite Powerlifting Total

theprodgicalson said:
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
Click to expand...

So far my best set was 635x2 at RPE 7-8, I think you saw that video. Based on that should be close. I'm just trying to be conservative. I was thinking of starting a thread on predicting peaked maxes from reps in training. Some interesting topics to bring this section back to life.

But kneeling squats you set your rack height where you unrack the bar on your knees. Put a mat under your knees, too. Then sit back on your calves and feet, then using your glutes and hamstrings extend upright fully back on your knees. I added the band around the hips anchored to the rack to force a harder contraction.
 
213lbs

Speed bench 205lbs + purple bands for 15x3

SSB box squats 345x3, 380x3, 410x2 and about had a situation after leaning too far forward on the third rep. Ended up having to dump the bar behind me and have the handles drag down my back. After that finished up with 345lbs for 4x3.

Overhead press 135lbs for 3x10

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

Chin ups 3x12

Adductors and abductors with bands 3x20

Finished with a set of 20 lat pull downs
 
Yeah that 635 was right around 7-8RPE for sure. I think that peaking topic/discussion would be great if we had enough people participate. I also think there are a ton of variables that go into that. Like off season blocks, overall volume and intensities used leading up to the meet. Like I mentioned in my last post, last meet I hit 615x3 at 9rpe a month out from the meet. "Theoretically" I probably shouldnt have been able to hit 690. But i think with my overreaching block it put me in a good amount of fatigue when peaking block came around. I think you can get a good idea of where you are at, but I've also learned you can bust your nut too early and not be at maximum strength for the meet because you wasted it in the gym.
 
214lbs

Belt squats 3x15

Seated dumbbell overhead press 50's for 3x15

Kettlebell glute bridges 88lbs + 2 purple bands and 1 red mini band for 3x30

Suitcase holds 165ish for two sets of 30 seconds each side

Lat pull downs 100x20, 120x20, 120x20

Adductors and abductors with bands 3x20
 
213lbs

Speed squats with bands 320lbs + purple bands for 15x2

3" sumo block pulls 645x1

Beltless high bar squats 315lbs for 3x8

Chest supported rows 3x20

Hamstring curls 3x20

Had a really tough day at work today, so that's the reason block pulls were so weak. I could tell on my last warmup with 585lbs I was already toast. 645x1 was supposed to be my first ramp up set and ended up being my top set.
 
216lbs

Comp bench 315x2, 335x1 didn't try for 2 because of pain, 275x2, 275x2

SSB box squats 345x3, 375x3, 345x3, 345x3, 345x3, 345x3

Log press 3x10, not sure what the log bar weighs

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

Chin ups 3x10

Adductors and abductors with bands 3x20

As of now I'm quitting bench. Pain has went from bad to unbearable. I think I'll take 4-6 weeks off and just do overhead press and then go back to bench and hopefully get a few pain free weeks to make some progress and just push through until the meet. After the meet back to overhead press only
 
Perrin Aybara said:
216lbs

Comp bench 315x2, 335x1 didn't try for 2 because of pain, 275x2, 275x2

SSB box squats 345x3, 375x3, 345x3, 345x3, 345x3, 345x3

Log press 3x10, not sure what the log bar weighs

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

Chin ups 3x10

Adductors and abductors with bands 3x20

As of now I'm quitting bench. Pain has went from bad to unbearable. I think I'll take 4-6 weeks off and just do overhead press and then go back to bench and hopefully get a few pain free weeks to make some progress and just push through until the meet. After the meet back to overhead press only
Click to expand...

I am new to following your log, where and what is the pain from benching? I have been through many injuries.
 
Perrin Aybara said:
213lbs

Speed squats with bands 320lbs + purple bands for 15x2

3" sumo block pulls 645x1

Beltless high bar squats 315lbs for 3x8

Chest supported rows 3x20

Hamstring curls 3x20

Had a really tough day at work today, so that's the reason block pulls were so weak. I could tell on my last warmup with 585lbs I was already toast. 645x1 was supposed to be my first ramp up set and ended up being my top set.
Click to expand...


Those days are the absolute worst. Just had one myself. You've also been pushing deads pretty hard. Maybe sub out block pulls for something else? Without looking through the log, seems like you've been doing them for a while now.
 
Rhynoplanet said:
I am new to following your log, where and what is the pain from benching? I have been through many injuries.
Click to expand...

Left side only, upper pec area, near clavicle. Only hurts for horizontal pressing of any kind, barbell or dumbbell, zero pain from overhead pressing. Hurts as soon as I rerack the bar, pain shoots down my arm and makes my left hand want to lock up on the bar.

Good to have you following and thanks for offering help.

theprodgicalson said:
Those days are the absolute worst. Just had one myself. You've also been pushing deads pretty hard. Maybe sub out block pulls for something else? Without looking through the log, seems like you've been doing them for a while now.
Click to expand...

Yeah, I did the reverse band pulls that one week and just went back to block pulls. Might do them again for a training cycle or two.

I'm around three months out now. Was hoping to work up to 700x3 from 3" blocks before then. Usually what I can triple from 3" I can pull from the floor for a single.
 
You ever try neuroguncrional acupuncture. Not regular acupuncture. This goes in deep and then they send electric current to it. ART is good as well to break up knots and scar tissue. I have to go every week for myself for massage, chiro, needling and ART. Lol. Sucks getting old but it allows me to keep going.
 
Rhynoplanet said:
You ever try neuroguncrional acupuncture. Not regular acupuncture. This goes in deep and then they send electric current to it. ART is good as well to break up knots and scar tissue. I have to go every week for myself for massage, chiro, needling and ART. Lol. Sucks getting old but it allows me to keep going.
Click to expand...

A friend from the gym actually recommended his chiropractor to me for acupuncture.
 
215lbs

Comp deadlift 545x5, 555x5, 555x5, 555x5

Slingshot bench 275x12, 275x12, 275x12, 250x15, 260x8

Sumo Romanian deadlift 425lbs for 3x10

Did a few Pendlay rows and hamstring curls and called it a day.

Was kinda expecting a bad deadlift performance today, but went decent enough. High reps on bench didn't really cause much pain, so will probably stick to that to be able to continue doing bench.
 
218lbs

Belt squats x15, x20, x20

Seated dumbbell overhead press 40's for 3x20

Kettlebell glute bridges 88lbs + bands for 3x30

Suitcase holds 2 sets

2 sets of lat pull downs and adductors and abductors with bands

Having some car problems, so had to cut it short. If any car guys are reading this check out my other thread in general discussion.
 
You must log in or register to reply here.

Similar threads

Bigman6327
Open to all considerations
Replies
11
Views
347
buzzingonaas
buzzingonaas
P
Powerlifting and running log
Replies
5
Views
292
jJjburton
jJjburton
S
New to everything
Replies
1
Views
38
iris
iris
Jeffholio5
Newest lab values
Replies
5
Views
76
DECLAN
D
R
Greeting's, all!
Replies
0
Views
12
requisitemoniker
R

Sponsors

Latest posts

Back
Top