Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

215lbs

Speed deadlift 405lbs + 2 red and 2 purple bands for 15x1

Bench 205x15, 205x15, 205x15, 200x15, 200x15

Sumo Romanian deadlift 405lbs for 3x10

Chest supported row 2x20

Hamstring curls 2x20

 

[Perrin Aybara]

Missed Thursday's session. Had an out of state job that took twice as long as expected and then got caught in Indianapolis rush hour traffic on the drive back.

No pain on bench going light for high reps. Will probably do that another week or two and then hit it heavy till the meet. Signed up for that last night, so it's official.

We also had one of our guys that's been at this job forever get a better job. So I guess I'm promoted now. Got a raise and also during the winter months when business is slow I'll be getting a guaranteed minimum 15 hours pay every week whether I work or not. Will probably pick up some restaurant shifts here and there depending on how slow business actually is.

 

[Perrin Aybara]

216lbs

Belt squats 3x20

Overhead press 50's for 3x15

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

Did my buddy's bodybuilding ab routine that kicked my ass

Finished with lat pulls and adductors and abductors with bands 3x20

 

[theprodgicalson]

Congrats on the promotion my man

 

[Perrin Aybara]

216lbs

Speed bench 225lbs + purple bands for 15x3

SSB box squats 345x5, 375x5, 400x5, 350x5, 350x5, 350x5

Overhead press 135lbs for 3x10

Kettlebell glute bridges 88lbs + bands for 3x30

Chin ups 3x10

Adductors and abductors with bands 3x20

Seated dumbbell curls 3x20

Everything was moving fairly well today, minimal pain during bench. Big deadlift day on Saturday trying to stay on course for 700lbs in October. Short work day tomorrow supposedly, so should be well rested.

 

[Perrin Aybara]

This is my go to dinner lately. Three baked potatoes with cheddar cheese and plain Greek yogurt along with a can of green beans and three baked tilapia fillets. Doesn't look very appetizing all piled on a plate, but it's pretty good. Trying to push to 220lbs by meet day.

 

[Perrin Aybara]

216lbs

Comp deadlift 590x2, 625x2, 655x2

Slingshot bench 295lbs for 3x8

Sumo Romanian deadlift 405lbs for 3x10

Chest supported row 3x20

Hamstring curls 3x20

The 655x2 deadlift was a little ugly. Based on how 625x2 looked (about RPE 8) it should've been smooth, but looking at the video I didn't lock my knees out soon enough. Still the most weight I've ever pulled from the floor and one step closer to 700x1.

Bench still no pain with light 8's. Probably going with 5's next week and hopefully back to training normally at least until the meet.



Also didn't do any back off sets of deadlift today because of how grindy 655x2 was. Moving forward I think I'm gonna add in some 6" block pulls for higher reps (5-10) and maybe some shrugs to further improve locking out this heavy weight.

 

[Perrin Aybara]

Forgot to mention this friend of mine I've been training the last few months hit a deadlift PR of 425x5 today. We're trying to get him to 500x1 before he turns 60 years old this November. Only weighs 181lbs, too.

 

[MindlessWork]

Forgot to mention this friend of mine I've been training the last few months hit a deadlift PR of 425x5 today. We're trying to get him to 500x1 before he turns 60 years old this November. Only weighs 181lbs, too.

That certainly is a good lift for someone at that age for sure, and props to him for persevering.

 

[Perrin Aybara]

218lbs (had almost an entire pizza last night for my once weekly cheat meal)

Belt squats two 60 second sets and one heavy set of 10

Seated dumbbell overhead press 40's for 20, 50's for 20, and 55's for 20

Kettlebell glute bridges 88lbs + 2 purple and 1 green band for 3x30

Trap bar shrugs 3x20

Lat pull downs 3x15

Adductors and abductors with bands 3x20

Tried something different with the timed belt squat sets. We've reached about max weight with our current setup.

 

[theprodgicalson]

218lbs (had almost an entire pizza last night for my once weekly cheat meal)

Belt squats two 60 second sets and one heavy set of 10

Seated dumbbell overhead press 40's for 20, 50's for 20, and 55's for 20

Kettlebell glute bridges 88lbs + 2 purple and 1 green band for 3x30

Trap bar shrugs 3x20

Lat pull downs 3x15

Adductors and abductors with bands 3x20

Tried something different with the timed belt squat sets. We've reached about max weight with our current setup.

What's the current set up?
I've been using a dip belt and standing on platforms.

 

[Perrin Aybara]

What's the current set up?
I've been using a dip belt and standing on platforms.

That's what we do as well. Beyond five 35's on it shifts the balance where the other end of the barbell wants to come up and out of that corner where we put today. Today we went heavier and had to have the other person hold that end down with their foot.

Next step would be stack the platforms higher and use 45's and have one person keep a foot on the other end.

I was reading a Westside Barbell article yesterday where they did exercises like this for time. In theory the high reps will activate parts of the muscles that usually aren't used and increase work capacity. Been getting good results from high rep accessories lately, so figured it was worth a try.

 

[Perrin Aybara]

THE REPETITION METHOD

Here's the article if you're interested .

 

[Dw725]

216lbs

Comp deadlift 590x2, 625x2, 655x2

Slingshot bench 295lbs for 3x8

Sumo Romanian deadlift 405lbs for 3x10

Chest supported row 3x20

Hamstring curls 3x20

The 655x2 deadlift was a little ugly. Based on how 625x2 looked (about RPE 8) it should've been smooth, but looking at the video I didn't lock my knees out soon enough. Still the most weight I've ever pulled from the floor and one step closer to 700x1.

Bench still no pain with light 8's. Probably going with 5's next week and hopefully back to training normally at least until the meet.

View attachment 96159

Also didn't do any back off sets of deadlift today because of how grindy 655x2 was. Moving forward I think I'm gonna add in some 6" block pulls for higher reps (5-10) and maybe some shrugs to further improve locking out this heavy weight.

Fucking monster...

 

[Perrin Aybara]

216lbs

Beltless speed squats 320lbs for 12x2

Beltless 3" sumo block pulls 495x10, 545x10, 585x10

Beltless high bar squats 285lbs for 3x10

Seated dumbbell curls 15's for 3x20

The 585x10 block pull was like RPE 3. Having never done reps didn't really know what to expect.

 

[Perrin Aybara]

216lbs

Comp bench 275x2, 300x2, 325x2, 275x2, 275x2, 275x2, 275x12 with slingshot

SSB box squat 345x5, 365x5, 385x5, 405x5, 425x5

Overhead press 135lbs for 3x10

Kettlebell glute bridges 88lbs plus bands for 3x30

Chin ups 3x10

Adductors and abductors with bands 3x20

Dumbbell biceps curls 15's for 3x20

 

[Perrin Aybara]

216lbs

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

Slingshot bench 315x3, 335x3, 350x3, 315x3

Beltless snatch grip deadlift 405lbs for 3x8

Chest supported row 3x20

Hamstring curls 3x20

 

[Brolloks]

Epic man Quick question: I have deads which often just fly off the floor, but then the next rep becomes a drag. Is it just a matter of getting into a consistent groove?

 

[Perrin Aybara]

Epic man Quick question: I have deads which often just fly off the floor, but then the next rep becomes a drag. Is it just a matter of getting into a consistent groove?

Possibly. That's odd because usually on the second rep your body will get into the optimal position. I'd record yourself from the side and pay attention to your starting position on good reps compared to bad reps.

 

[Perrin Aybara]

218lbs

Comp squat 370x5, 390x5, 410x5, 370x5

3" sumo block pulls 585x8, 610x8, 635x6

Beltless high bar squats 295lbs for 4x8

Chest supported row 3x20

Hamstring curls 3x20

Standing dumbbell biceps curls 15's for 3x20

I'm really practicing driving my knees to lockout hard on these high rep block pulls. Hoping it helps. Felt weak on them today though. Been a long week at work, already at 30+ hours this week. Squats felt pretty good for how little I've been doing low bar lately.