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Perrin Aybara's Journey to an Elite Powerlifting Total
- Thread starter Perrin Aybara
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- bench deadlift powerlifting squat
Perrin Aybara
Master
Kinda torn right now between trying to cut up a little more while also giving my hamstring more time to heal or jumping into a bulking and strength phase. Would like to compete again by October and give a 700lb deadlift another shot.
How long has the hammy been healed? I pulled mine hard enough to get some decent bruising almost 3 years ago and while I can still train hard, it’s still something I have to watch during warming up and hamstring specific movements. What a piece of shit injury.
Perrin Aybara
Master
It's been about 14 weeks since it happened initially. I was trying out zercher squats for maybe the second time and came down funny one rep. Took two weeks and thought I was good to do light deadlift and that's when I made it much worse. Was limping around for a few days after. From there I took eight weeks completely off lower body and slowly eased back into it. Haven't went over 335lbs on squat and I think 455lbs on deadlift. Have done 410lbs on slightly above parallel box squats and 655lbs on 3" block pulls with no pain on either. Thought it might be safer to stay light with full range of motion and only train heavier with partial range of motion for a few weeks.
If I was to do the same meet again this year I'd have roughly six months till meet day. Been on a cruise dose of 150-200mg a week of test since October. Also been on 3iu of HGH since the injury happened. Was thinking maybe push this cut another 6 weeks possibly throw some var in, then 4-6 weeks cruise with maintenance calories, then hit a 12-14 week blast into a meet in October. I mean there's no bonus points for being lean in powerlifting, but it is almost summer and if things go well might try to make weight at 198lbs.
Something like you said is why I took so much time off. I was worried about something permanent like that. So far it seems good. I finish with high rep hamstring curls twice a week to really get blood flowing to it. Like a 3x20.
Sounds like you’re on the right path. Mine was a more explosive injury (sprinting) and it was a PITA. Still hanging around. I’d say if you’re still doubting it, keep working until you’re sure it’s good to go. Doubts on meet day dont sound like a good idea. The total it sounds like you’re chasing at 198bw would be beastly.
Perrin Aybara
Master
Seated dumbbell overhead press 55's for 3x15
Dumbbell glute bridges 120lbs + green band for 3x30
Wide grip pull ups 3x10 + one burn out lat pull down
Played with the farmer carry handles a little
Ab wheel 3x20
Dumbbell curls a few sets
20 minutes stationary bicycle
Dumbbell glute bridges 120lbs + green band for 3x30
Wide grip pull ups 3x10 + one burn out lat pull down
Played with the farmer carry handles a little
Ab wheel 3x20
Dumbbell curls a few sets
20 minutes stationary bicycle
Perrin Aybara
Master
Front squat 250x3, 250x3, 250x3, 250x7
3" Block pull 640x1, 670x1, 700x1, 725x1 PR
Lunges 60lb dumbbells 3x10 each side
Chest supported row 3x15
Hamstring curls 3x15
The 25lb block pull PR was a total surprise. Been off heavy lifting for months, on a cruise dose for months, cut weight, and been working all day prior to lifting.
3" Block pull 640x1, 670x1, 700x1, 725x1 PR
Lunges 60lb dumbbells 3x10 each side
Chest supported row 3x15
Hamstring curls 3x15
The 25lb block pull PR was a total surprise. Been off heavy lifting for months, on a cruise dose for months, cut weight, and been working all day prior to lifting.
Nice work and you got it made!
Perrin Aybara
Master
I'm wondering if maybe my leverages for deadlift got better. I've lost a couple inches off my waist in the last couple months. I think I could've done 750+ if I'd went for it.
Perrin Aybara
Master
Also decided I'm gonna buy an old beater station wagon to use strictly for the gym. Getting to be too much for this car. I'm thinking something like an old Buick Roadmaster wagon. Plenty of room to keep barbells, plates, and whatever else for easy access in and out at the gym.
You should be confident of that if your legs hips and back say yes.
Why not a Blazer or a Jeep? Roadmasters burn gas like crazy however.
Perrin Aybara
Master
I'm not worried about gas mileage just to drive to the gym and back a few times a week. Plus I like huge station wagons from the 80's and 90's.
I am sure you can find Roadmasters or other large station wagons on Craigslist or your local paper.
Perrin Aybara
Master
Overhead press 135x3, 135x3, 135x3, 135x13
Box squats 370lbs for 3x8
Close grip bench 205lbs for 3x20
Banded kettlebell swings 3x15
Chin ups 3x10
Adductors and abductors with bands 3x20
Fairly long day today driving home from out of state. Got held up by several wrecks. Pretty much got the food prepping and eating on the road down now .
Box squats 370lbs for 3x8
Close grip bench 205lbs for 3x20
Banded kettlebell swings 3x15
Chin ups 3x10
Adductors and abductors with bands 3x20
Fairly long day today driving home from out of state. Got held up by several wrecks. Pretty much got the food prepping and eating on the road down now .
Eman
Master
Sorry, didn't see your reply.
I do like them! I haven't used them for a while... Dropped them off at a gym for a girl training strongwoman but it's not my favorite gym in the area so I don't go a lot.
I think the clips had a nut that the threads got stripped... But it's a common barbell type size so it wasn't a big deal. They look innocent but they're evil implements, lol.
I'd really like to spend some time with them this year. They are excellent for building abs/core strength if used properly. They don't load the spine like a yoke either. You can get some good conditioning plus the core benefits if you program them correctly.
Perrin Aybara
Master
Trap bar deadlift 500x3, 500x3, 500x3, 500x11 (these felt hard and awkward today for some reason)
Dips 5x20
Deficit sumo Romanian deadlift 325lbs for 3x10
Chest supported row 3x15
Hamstring curls 3x15
Dips 5x20
Deficit sumo Romanian deadlift 325lbs for 3x10
Chest supported row 3x15
Hamstring curls 3x15
Perrin Aybara
Master
Just bought a 4'x6' 3/4" thick rubber mat. Gonna cut it into eight 18"x24" pieces to deadlift off of. Four on each side would be 3", which is what the platforms at my gym are. Haven't decided exactly how to program it yet, but the plan is to pull from progressively lower heights. If it will be effective remains to be seen.
Perrin Aybara
Master
Seated dumbbell overhead press 50's for 3x20
Ab wheel 3x20
Lat pull downs 3x15
Farmers carries 180lbs, 200lbs, and 220lbs each for a lap across the gym and back
Dumbbell glute bridges 130lbs x30, x30, x14 ran out of steam
Adductors and abductors with bands 3x20
Some hip mobility work followed by recording myself setting up for sumo deadlift with various foot placements
Ab wheel 3x20
Lat pull downs 3x15
Farmers carries 180lbs, 200lbs, and 220lbs each for a lap across the gym and back
Dumbbell glute bridges 130lbs x30, x30, x14 ran out of steam
Adductors and abductors with bands 3x20
Some hip mobility work followed by recording myself setting up for sumo deadlift with various foot placements
How the new bars you got working out for you?
