Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

Slingshot bench 315lbs for 4x6

Bunch of upper back and triceps stuff and a few hammer curls.

 

[MindlessWork]

Slingshot bench 315lbs for 4x6

Bunch of upper back and triceps stuff and a few hammer curls.

Any shoulder pain with bench still or has that been dealt with?

 

[Perrin Aybara]

Any shoulder pain with bench still or has that been dealt with?

Seems fine for now at least.

 

[MindlessWork]

Seems fine for now at least.

Cool, that's a good sign. Hopefully no more issue with that.

 

[Perrin Aybara]

Cool, that's a good sign. Hopefully no more issue with that.

If bench fails me as well I guess it's calisthenics and diet to get lean. Gotta move forward with something at all times. Strength, size, or getting leaner.

 

[Perrin Aybara]

Did some speed bench and shoulder stuff. Probably not gonna update as regularly until I'm back to training normally.

 

[MindlessWork]

Did some speed bench and shoulder stuff. Probably not gonna update as regularly until I'm back to training normally.

Been trying stretches for the hammies? Hopefully you can get that little issue licked before it becomes a major one.

Perhaps time for a break maybe? It could well be your body telling you to slow down a bit.

 

[Perrin Aybara]

Been trying stretches for the hammies? Hopefully you can get that little issue licked before it becomes a major one.

Perhaps time for a break maybe? It could well be your body telling you to slow down a bit.

I'm not doing any lower body for 4-6 weeks, seems like enough of a break. I'm still gonna go in and work on bench and upper body 3-4 days a week. Not just gonna skip the gym, it's too important. I'll just have to train around injuries.

 

[Perrin Aybara]

295x10 on bench today and a bunch of upper body stuff.

 

[Perrin Aybara]

Did some slingshot bench Tuesday and some bench with bands today. A few sets of 30 dips and finished with sets of 40 push ups superset with face pulls. Gonna do an AMRAP with 315lbs on bench Saturday.

 

[Worf]

Hows the injuries?

 

[Perrin Aybara]

Hows the injuries?

It's fine for day to day stuff and work. I'm completely staying off of it in the gym for at least four weeks anyway, then a couple weeks of just partial range of motion. When I initially injured it doing zercher squats I thought it was fine two weeks later when I injured it worse on deadlift. I figured better play it safe this time and only lose a month and a half rather than getting a full tear and losing half a year.

 

[Perrin Aybara]

Bench 315x3x3 and 315x8 failed on 9. Wanted 10, but wasn't there today.

Did a bunch of horizontal pulls and triceps

 

[Perrin Aybara]

Been having a little tightness this week in that spot that was bothering me on bench. Decided to see where I was at today and then back off of it again. Hit an easy 365x1 and missed 390x1. Probably because last week was the first time since October I'd gone over 300lbs. Was kind of shockingly heavy.

 

[Perrin Aybara]

Did some lower body stretching today for the first time post injury. Then some bodyweight squats while holding onto the squat rack. Then stood on a band and did a sumo deadlift type movement with it. Everything felt okay. Just gonna stretch and do bodyweight this week and try some really light lifting next week.

Going on a weekend vacation this weekend, so no gym over the weekend and lots of eating out, but next week gonna dial the diet in a little more and try to get leaner while I'm healing and running this HGH.

 

[Perrin Aybara]

Incline bench 185lbs for 5x10

Bodyweight squats 5x10

Close grip bench 225x15, 225x15, 225x25

Kettlebell glute bridges 3x20

Chin ups 3x10

Adductors and abductors with bands 3x20

Still no pain on the bodyweight squats and added two more sets today. Next week gonna try 135lbs. The 225x25 bench was surprising and actually a flat bench of any kind rep PR with 225lbs. Possibly could have done 30 with it.

Got a long day tomorrow and we're heading out of town for the weekend right after. Probably just gonna do some band stuff at the hotel over the weekend.

 

[Perrin Aybara]

My weight when I woke up this morning. Feeling pretty small at the moment and 32" waist jeans getting pretty loose. Did 5x5 squat Tuesday with just 140lbs and 5x5 block pulls from 6" with 225lbs. Will be taking it really slow working back up this time to avoid getting injured again. Got some bench and box squats today.

 

[MindlessWork]

View attachment 107785

My weight when I woke up this morning. Feeling pretty small at the moment and 32" waist jeans getting pretty loose. Did 5x5 squat Tuesday with just 140lbs and 5x5 block pulls from 6" with 225lbs. Will be taking it really slow working back up this time to avoid getting injured again. Got some bench and box squats today.

That must been the lightest you ever have been. How’s your strength holding up though?

 

[Perrin Aybara]

That must been the lightest you ever have been. How’s your strength holding up though?

Well, I was 160lbs in 2013 and I competed at 198lbs in 2016. Lightest I've been in some time though, yes. As far as strength I can't do any lower body, so hard to say. Did easily bench 225x25 last week.

 

[Perrin Aybara]

Bench 225x4, 225x6, 225x8, 225x30

Box squat 160lbs for 5x5

Buffalo bar incline 185lbs for 3x10

Kettlebell glute bridges 3x30

Chin ups 3x10

Adductors and abductors with bands 3x20