Perrin Aybara
Master
Glad have you in and following along.
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Perrin Aybara's Journey to an Elite Powerlifting Total
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Glad have you in and following along.
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
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
New Member
Subbed. Last log was a lot of fun man. I'll be watching along.
Perrin Aybara
Master
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
Master
Good deal, brother. This'll be a good one, too.
RodgerThat
New Member
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
Master
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?
you already know im all up in it
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
Master
Great to have you on board, brother.
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.
@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
Master
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
New Member
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?
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
Master
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.
bhog
New Member
In on this one also
Perrin Aybara
Master
Hop on in here. It's going to be a long and glorious ride.
If you feel 100% during a peaking cycle you're doing it wrong!
Perrin Aybara
Master
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
Master
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.
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.
