Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

Subbed...of course

Glad have you in and following along.

 

[Docd187123]

One possible point of concern is doing front squats 3x a week. On Saturdays your have your third front squat session of the week and have deadlifts also. Then the very next day you do low bar back squats.

If you can manage that squatting volume great but I'd consider moving the low bar back squat day to Tuesday or Thursday so it's not affected by your deadlifts the day before. Also of you're going to be squatting so frequently I'd consider a greater selection of squatting movements. Maybe 1-2 days of front squats, make one day a beltless front squat or a paused front squat or combo possibly, have 1 low bar back squat day, and then maybe a paused squat day, beltless squat day, pin squat day, box squat day, etc

 

[D-Ballin]

Subbed. Last log was a lot of fun man. I'll be watching along.

 

[Perrin Aybara]

One possible point of concern is doing front squats 3x a week. On Saturdays your have your third front squat session of the week and have deadlifts also. Then the very next day you do low bar back squats.

If you can manage that squatting volume great but I'd consider moving the low bar back squat day to Tuesday or Thursday so it's not affected by your deadlifts the day before. Also of you're going to be squatting so frequently I'd consider a greater selection of squatting movements. Maybe 1-2 days of front squats, make one day a beltless front squat or a paused front squat or combo possibly, have 1 low bar back squat day, and then maybe a paused squat day, beltless squat day, pin squat day, box squat day, etc

Could probably swap some of Saturday and Sunday's stuff. Low bar squat, bench and deadlift Saturday and then front squat and overhead press on Sunday. I was planning to do most everything beltless, too. I don't have s problem doing deadlift the day after squat, but the reverse isn't always true. Could maybe drop a set from each of the front squat days, too. It is supposed to be a break, after all. Maybe a high bar box squat on one of the days, too.

I'll have to type it up after work and see how it looks. I pretty much copy pasted that and just changed exercise names. DUP usually calls for limited exercise selection, but I had good luck adding in a little variety, plus this is just an experimental month of bringing up weak points and getting a mental break anyway. I appreciate the input, I'll update later on.

 

[Perrin Aybara]

Subbed. Last log was a lot of fun man. I'll be watching along.

Good deal, brother. This'll be a good one, too.

 

[RodgerThat]

Also, I had an epiphany last night while lying in bed. Rather than switch to an upper/lower split for the next month I'm just going to stick with my previous template and just swap most of the exercises. And yes, I'm bad about doing this at the last minute when it comes to this stuff. Anyway, will look like this.

Spoiler: Next month of training

Week one
Tuesday
Front squat 5x6+ @75%
Overhead press 4x10 @65%
Good morning 3x10 @65%
Slingshot bench 3x8
Weighted planks and rear delt flyes

Thursday
Overhead press 5x6+ @75%
Front squat 4x8 @70%
Close grip floor press 3x8
Chin ups and hammer curls

Saturday
Deadlift 4x6+ @75%
Front squat 3x10 @65%
Overhead press 4x8 @70%
Weighted planks and rear delt flyes

Sunday
Low bar squat 3x8
Bench press press 3x8
Weighted chin ups
Triceps exercise
Curls

Week two
Tuesday
Front squat 5x6+
Overhead press 4x10
Good morning 3x10
Slingshot bench 3x8
Weighted planks and rear delt flyes

Thursday
Overhead press 5x6+
Front squat 4x8
Close grip floor press 3x8
Chin ups and hammer curls

Saturday
Deadlift 4x6+
Front squat 3x10
Overhead press 4x8
Weighted planks and rear delt flyes

Sunday
Low bar squat 3x8
Bench press press 3x8
Weighted chin ups
Triceps exercise
Curls

Week three
Tuesday
Front squat 6x5+
Overhead press 4x9
Good morning 3x9
Slingshot bench 3x6
Weighted planks and rear delt flyes

Thursday
Overhead press 6x5+
Front squat 4x7
Close grip floor press 3x6
Chin ups and curls

Saturday
Deadlift 5x5+
Front squat 4x9
Overhead press 4x7
Weighted planks and rear delt flyes

Sunday
Low bar squat 3x6
Bench press 3x6
Weighted chin ups
Triceps
Curls

Week four
Tuesday
Front squat 6x5+
Overhead press 4x9
Good morning 3x9
Slingshot bench 3x6
Weighted planks and rear delt flyes

Thursday
Overhead press 6x5+
Front squat 4x7
Close grip floor press 3x6
Chin ups and curls

Saturday
Deadlift 5x5+
Front squat 4x9
Overhead press 4x7
Weighted planks and rear delt flyes

Sunday
Low bar squat 3x6
Bench press 3x6
Weighted chin ups
Triceps
Curls

I figure I already have the progression figured out and going in blind on something totally different would have me feeling lost. Just doing the powerlifts once a week at a lower intensity should be good to keep up strength for a month and still give me a mental break. I'll still be able to get in all my weak point training I wanted and should go into Sheiko feeling good. Any thoughts or concerns from anyone?

I just pulled the trigger on the Slingshot Strong knee sleeves, too. Should have them this week. My bank account is not happy about this, but hopefully my knees will thank me.

I'm with doc for it being a weak point exercise period I wouldn't be squating every training session even though squatting is the best thing ever besides deadlift.

Your bank may not be happy but your raw squat will be and really that's what matters in life, money can come and go for all I care but squatting is forever

 

[Perrin Aybara]

I'm with doc for it being a weak point exercise period I wouldn't be squating every training session even though squatting is the best thing ever besides deadlift.

Your bank may not be happy but your raw squat will be and really that's what matters in life, money can come and go for all I care but squatting is forever

What do you think? Twice a week, one front and one low bar?

 

[theprodgicalson]

you already know im all up in it

 

[Docd187123]

What do you think? Twice a week, one front and one low bar?

Assuming you don't have another competition within the next 16wks Specificty isn't so important for you right now. You can literally do anything. Try new lifts you're not used to or are interested in and see if they benefit your comp lifts or just stick to the main ones you do. Your choices have much more freedom in this stage of training.

 

[Perrin Aybara]

you already know im all up in it

Great to have you on board, brother.

Assuming you don't have another competition within the next 16wks Specificty isn't so important for you right now. You can literally do anything. Try new lifts you're not used to or are interested in and see if they benefit your comp lifts or just stick to the main ones you do. Your choices have much more freedom in this stage of training.

Yeah, no meets for awhile. I'm looking at some in September/October, but a just for fun kind of thing because I might not make my usual one next January. I still want to run Sheiko soon, but I could always extend this out to 6-8 weeks if I wanted and deload before starting it. Like you said, plenty of freedom here, I just don't want to drag it out too much and have my big three go down a lot.

 

[theprodgicalson]

@Perrin Aybara Have fun these next couple of weeks. dont go in blindly, but do some high rep bodybuilding stuff. your joints will thank you.

 

[Perrin Aybara]

@Perrin Aybara Have fun these next couple of weeks. dont go in blindly, but do some high rep bodybuilding stuff. your joints will thank you.

Yeah, that's part of the plan. I feel surprisingly good at the moment, but there were times over the last month or so before the meet my body was really not happy with what I was doing to it. Felt like an old man at work sometimes.

 

[RodgerThat]

I'd do 2 front squats and one back squat a week if you are use to 4 times a week but I'd make the back squat high bar just to focus more quads on it. Going back to conventional deadlift?

 

[theprodgicalson]

Yeah, that's part of the plan. I feel surprisingly good at the moment, but there were times over the last month or so before the meet my body was really not happy with what I was doing to it. Felt like an old man at work sometimes.

there is a meme i saw a while back that i cant find

"powerlifters be like;
Everything hurts, but my raw total is going to be awesome"

 

[Perrin Aybara]

I'd do 2 front squats and one back squat a week if you are use to 4 times a week but I'd make the back squat high bar just to focus more quads on it. Going back to conventional deadlift?

When I get off work and leave the gym later I'll redraw up a plan. Yeah, back to conventional for now. Some sumo as an accessory at some point and will likely use it leading up to and at meets.

there is a meme i saw a while back that i cant find

"powerlifters be like;
Everything hurts, but my raw total is going to be awesome"

So true, I'd be at work turning a wrench all gingerly because my forearms and shoulders hurt and taking the elevator 10+ times a day rather than the stairs to conserve my knees and then I'd get off work and go squat and bench heavy. Then lie on the couch and whine to my girl about how much I hurt, lol.

 

[bhog]

In on this one also

 

[Perrin Aybara]

In on this one also

Hop on in here. It's going to be a long and glorious ride.

 

[Docd187123]

When I get off work and leave the gym later I'll redraw up a plan. Yeah, back to conventional for now. Some sumo as an accessory at some point and will likely use it leading up to and at meets.



So true, I'd be at work turning a wrench all gingerly because my forearms and shoulders hurt and taking the elevator 10+ times a day rather than the stairs to conserve my knees and then I'd get off work and go squat and bench heavy. Then lie on the couch and whine to my girl about how much I hurt, lol.

If you feel 100% during a peaking cycle you're doing it wrong!

 

[Perrin Aybara]

If you feel 100% during a peaking cycle you're doing it wrong!

Hell, if you're not questioning your motives and life choices semi-regularly you should just deload and start back with the volume block because you've failed to peak properly.

Of course on meet day you realize it was all worth it.

 

[Perrin Aybara]

Had to cut my session a little short today. Kept getting dizzy, out of breath and feeling like I'd puke.

Weight was 234lbs

Beltless high bar squat 315 4x5, 315x8
Strict press 145 3x8
Good mornings 315x8
This is when I got super dizzy and had to sit down for like fifteen minutes
I recovered and finished the easy stuff
Side raises 10 3x10
Cable rear delt flyes 10 3x10
Twenty minutes of light cardio

Not sure if it's coming off the dbol, poor eating habIts all weekend or the high hematocrit I never dealt with a couple months ago (not smart) or a combination. I'm going to try to get that knocked down a few points after work tomorrow and see how I feel. I'm planning some complete blood work in about a month with lipids, kidney and liver function, etc. And yes, I'm a bit of a hypochondriac, but better safe than sorry with this stuff.