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Perrin Aybara's Journey to an Elite Powerlifting Total

219lbs

Comp bench 275x5, 275x5, 275x5, 275x5, 275x10 with slingshot

SSB box squat 345x5, 395x5, 395x5, 415x5

Buffalo bar bench 190x10, 190x10, 190x10, 190x15

Kettlebell glute bridges 88lbs plus bands for 3x30

Wide grip chin ups 3x10

Standing biceps curls 15lbs for 3x20

Adductors and abductors with bands 3x20
 
219lbs

Belt squats 3x20

Seated dumbbell overhead press 50's x20, 55's x20, 55's x20

Kettlebell glute bridges 88lbs plus bands for 3x30

Ab circuit

Lat pull downs 120x20, 120x20, 120x20

Adductors and abductors with bands 3x20
 
221lbs

Beltless high bar squats 315x5, 340x5, 365x5

3" sumo block pull 585x3, 635x3, 675x3

Leg press 3x20

Chest supported row 3x20

Hamstring curls 3x20

I don't trust these gym scales, so I ordered some scales for home to make sure I'm where I need to be on weight. Also won't be squatting heavy until after the meet since it's bench and deadlift only. I figure it's better to save my recovery for deadlift. I've got a heavy deadlift double this weekend that'll tell me if I'm close to where I need to be.
 
I bought an accurate home scale, so I'll be going by my morning weight from now on.

214lbs

Speed bench 225lbs + purple bands for 12x3

SSB box squats 395x3, 420x3, 435x3, 395x3

Deep cambered bar paused bench 185lbs for 3x10

Kettlebell glute bridges 88lbs plus bands for 3x30

Chin ups 3x10

Adductors and abductors with bands 3x20

Standing dumbbell curls 15's for 3x20

Pain was really bad on bench at first, but seemed to ease up as I went on. Weird it didn't really hurt at all doing 405x1 slingshot the other day. Seems random. I guess I'm just gonna push on through on that, I'm already signed up to bench in October anyway. Take time off after. Used the cambered bar to get a deep stretch in the area that hurts. Doing some stuff with bands I saw on YouTube that might help, too.
 
212.8lbs first thing this morning

Comp deadlift 600x2, 630x2, 655x3, 565x2, 565x2, 565x2

Slingshot bench 275lbs for 3x15

Beltless snatch grip deadlift 405lbs for 3x10

Chest supported row 3x20

Hamstring curls 3x20

Deadlift was supposed to be a x2 @9 and I was planning on 665lbs. Loaded 655lbs by mistake and it was so easy I went for a triple. It was still probably RPE 8-9. Definitely had 700x1 in me today and I'm feeling great about getting it next month at the meet.
 
214lbs

Beltless speed squats 320lbs for 10x2

Block pulls 585x2, 635x2, missed 665lbs

Leg press 3 plates for 3x20

Chest supported row 3x20

Hamstring curls 3x20

I'm dropping the squat volume and intensity till after the meet to save recovery for deadlift. I don't know what happened on block pulls unless I was just tired from work and/or not recovered from Saturday. Felt really weak though. Was using straps to save my hands on the 665 set and couldn't budge it. Took the straps off because I'm stronger without them and missed it again.
 
Perrin Aybara said:
I'm in Florida for work and found a hardcore style warehouse gym. Was not prepared for how hot it is in a place like that and ended up leaving early. Felt like I was gonna have a heat stroke.

Bench 315x2, 335x2, 350x1, 285x2, 285x2

Box squat 405x3, 495x3
Click to expand...
Yeah I never understood why a place like that wouldn't have AC. I mean I get its a "hardcore gym" but I don't understand why you'd want to be miserable just for the sake of being "hardcore" lol

I mean my gym doesn't have air conditioning, and it gets a little hot in there but florida is a whole different kind of heat.
 
Perrin Aybara said:
212.8lbs first thing this morning

Comp deadlift 600x2, 630x2, 655x3, 565x2, 565x2, 565x2

Slingshot bench 275lbs for 3x15

Beltless snatch grip deadlift 405lbs for 3x10

Chest supported row 3x20

Hamstring curls 3x20

Deadlift was supposed to be a x2 @9 and I was planning on 665lbs. Loaded 655lbs by mistake and it was so easy I went for a triple. It was still probably RPE 8-9. Definitely had 700x1 in me today and I'm feeling great about getting it next month at the meet.
Click to expand...

That is a really good deadlift! Post the video for us to see.
 
insaiyan93 said:
Yeah I never understood why a place like that wouldn't have AC. I mean I get its a "hardcore gym" but I don't understand why you'd want to be miserable just for the sake of being "hardcore" lol

I mean my gym doesn't have air conditioning, and it gets a little hot in there but florida is a whole different kind of heat.
Click to expand...

I've been in the truck the last two days limiting my liquid intake to make better time, so that probably didn't help. Neither did the 20mg of halo and can of Red Bull I had pre workout.

This kind of place you could carry around a gallon jug and not look like a douche, lol

Rhynoplanet said:
That is a really good deadlift! Post the video for us to see.
Click to expand...

If someone could tell me some video editor for Android I could use to edit out my face I'll post it up.
 
insaiyan93 said:
Yeah I never understood why a place like that wouldn't have AC. I mean I get its a "hardcore gym" but I don't understand why you'd want to be miserable just for the sake of being "hardcore" lol

I mean my gym doesn't have air conditioning, and it gets a little hot in there but florida is a whole different kind of heat.
Click to expand...

I train in a more hardcore looking dungeon like gym. I live in one of the coldest states in the country and we still have ac. Lol. No one wants to have the taste of a bunch sweaty balls in their mouth when they're trying to take deep breaths in between heavy squat reps. Lol
 
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