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Perrin Aybara's Journey to an Elite Powerlifting Total

Deadlift 500x3, 500x3, 500x3, 500x15

Dips 5x30

Belt squats 5x15

Chest supported row 3x15

Hamstring curls 3x15

Carbed up a bit this week and redeemed myself for last week's deadlift session fail. Forgot to weigh when I got up, but was 203lbs dressed after breakfast. Decided I'm gonna stick this cut/recomp out a few more weeks now that I know I'm not losing all my strength. I'm leaner than I've ever been and almost where I want to be and think I'll regret not seeing it through. Worst case I can find a different meet a few weeks or months later than the one I'm looking at now.
 
Seated dumbbell press 55's x15, 60's x15, 70's x15

Dumbbell glute bridges 130lbs + green band for 3x30

Ab wheel 3x25

Neutral grip pull downs 3x15

Adductors and abductors with bands 3x20

One side farmers carries length of gym and back 110lbs, 130lbs, 160lbs

160lbs per side for 4 gym lengths straight

Hip mobility stuff

10 minutes stationary bicycle

Feeling pretty good after carbing back up and still getting leaner. Also got some Orange Tops in last week and started them yesterday at 2iu 2x daily.
 
Front squat 250x5, 275x5, 280x5, 290x5, 300x5

Conventional block pulls 495x3, 545x3, 565x3

Leg press 4 plates per side 3x15

Chest supported row 3x15

Hamstring curls 3x15

Conventional block pulls felt pretty awkward, don't think I've done those in years.
 
Overhead press 185x3, 195x3, 205x3, 185x3, 185x3, 185x3

Sumo box squat 370x3, 390x3, 410x3, 430x3, 450x2

Close grip bench 245lbs for 3x10

Banded kettlebell swings 2x15

Ab wheels 2x2

Wide grip pull ups 2x10

Adductors and abductors with bands 2x20
 
Perrin Aybara said:
Overhead press 185x3, 195x3, 205x3, 185x3, 185x3, 185x3

Sumo box squat 370x3, 390x3, 410x3, 430x3, 450x2

Close grip bench 245lbs for 3x10

Banded kettlebell swings 2x15

Ab wheels 2x2

Wide grip pull ups 2x10

Adductors and abductors with bands 2x20
Click to expand...

My brother, do you plan your routine yourself or you are guided by a book or website that you will recommend? I’ve trying to follow your style
 
Worf said:
@Perrin Aybara do you get much from the GH with the style training you do? Do you feel its worth it financially?
Click to expand...

It's worth it to me. I feel like I recover better and get over minor injuries quicker. Also helps keep size and strength during a cut. Obviously body composition is improved as well.

Freddy19 said:
My brother, do you plan your routine yourself or you are guided by a book or website that you will recommend? I’ve trying to follow your style
Click to expand...

Yeah, it's based on a lot of things that have worked for me in the past. Mainly borrowed from a coach I hired a couple years ago, RTS, The Cube Method, and 5/3/1. Right now being off season and coming back from an injury I'm just loosely following the outline without a long term plan of sets and reps.

It's something like this currently:

Tuesday
Front squat
Block pull
Secondary squat like lunges or leg press
Horizontal pull
Hamstring work

Thursday
Overhead press
Box squat
Close grip bench
Core and glute work (ab wheel and banded kettlebell swings)
Vertical pull
Adductors and abductors

Saturday
Deadlift
Dips
Belt squat
Horizontal pull
Hamstring work

Sunday accessories day
Dumbbell overhead press
Dumbbell glute bridges
Ab wheel
Vertical pull
Adductors and abductors
Farmers walks
Hip mobility work

Kind of just doing what sets and reps I feel like on that day. Here in a few weeks I'll start moving into meet prep mode and it'll be more organized.
 
Scales are broken, so not sure on weight. Carbed up on lasagna and ice cream last night.

Deadlift 550x3, 550x3, 550x3, 550x10

Dips 5x30

Belt squats 5x20

Chest supported row 2x25

Hamstring curls 2x15

On that 550x10 deadlift the bar slipped out of my left hand around the fifth rep and messed me up. Might've had 12 reps if it wasn't for that. I'll post the video and some progress pics for this cut in just a minute.
 


That's the deadlift, the fifth and sixth rep threw me off. The platform being crazy uneven doesn't help either.

Next pic was a few days ago before carbing up. Around 201lbs in this pic.

20190518_122536.jpg

And this was today in the gym. Not sure on weight without my scales and diet has been a little off being on the road this week.

20190525_122203.jpg
 
Perrin Aybara said:
It's worth it to me. I feel like I recover better and get over minor injuries quicker. Also helps keep size and strength during a cut. Obviously body composition is improved as well.



Yeah, it's based on a lot of things that have worked for me in the past. Mainly borrowed from a coach I hired a couple years ago, RTS, The Cube Method, and 5/3/1. Right now being off season and coming back from an injury I'm just loosely following the outline without a long term plan of sets and reps.

It's something like this currently:

Tuesday
Front squat
Block pull
Secondary squat like lunges or leg press
Horizontal pull
Hamstring work

Thursday
Overhead press
Box squat
Close grip bench
Core and glute work (ab wheel and banded kettlebell swings)
Vertical pull
Adductors and abductors

Saturday
Deadlift
Dips
Belt squat
Horizontal pull
Hamstring work

Sunday accessories day
Dumbbell overhead press
Dumbbell glute bridges
Ab wheel
Vertical pull
Adductors and abductors
Farmers walks
Hip mobility work

Kind of just doing what sets and reps I feel like on that day. Here in a few weeks I'll start moving into meet prep mode and it'll be more organized.
Click to expand...

Perfect thanks for the programming will copy that. Thanks again
 
Freddy19 said:
Perfect thanks for the programming will copy that. Thanks again
Click to expand...

A lot of it is customized for my goal of pulling 700lbs this fall and targeting weak points for me specifically. Depending on what you're after your exercise selection would be different and if you pull conventional it would be a lot different. Back squats are pretty much on the back burner for me until I hit my 700lbs goal. And the overhead press over bench is because of an injury.
 
At what point in cals do you really notice the strength drop? I remember a few weeks back you saying that low carb killed your strength?for me anything under 2000 cals for more than about 5 days and Im starting to feel it. 2-3 weeks of that and im weak as fuck
 
Worf said:
At what point in cals do you really notice the strength drop? I remember a few weeks back you saying that low carb killed your strength?for me anything under 2000 cals for more than about 5 days and Im starting to feel it. 2-3 weeks of that and im weak as fuck
Click to expand...

Yeah, was just keeping carbs too low for too long. Doing this pasta and ice cream thing on Friday night helped a ton with my main deadlift on Saturday morning. Also been having carbs with breakfast again. Then few to none after that except some simple carbs post workout.

Calorie wise I never go below 3500 per day, 3000 absolute bare minimum on non training days. I notice some strength loss right away, within a week or two. Doing overhead press as my main press, higher rep close grip bench as an accessory, and front squat as my main squat has helped maintain my sanity this cut because I'm not watching my main lifts drop every week. I do feel weaker on deadlift, but carbing up the night before and doing an AMRAP helps as well because I technically can't miss a rep. Once I switch back to maintenance calories in a couple weeks I'm going to go back to comp lifts and lower reps.

But yeah, a few weeks ago I couldn't budge 500lbs on deadlift after weeks of low carb. Did the pasta and ice cream thing the next Friday and the morning after I easily pulled 500x15. Makes a huge difference.
 
Seated dumbbell overhead press 55's x15, 65's x15, 75's x15

Dumbbell glute bridges 140lbs + green band 3x30

Lat pull downs 3x20

Ab wheel 3x25

Farmers carries length of gym and back 200lbs x2, 220lbs x2, 240lbs x2

Hip mobility stuff for sumo
 
Still killing it bro. Nice. Ground surgery and a motorcycle accident kept me out of the gym for over a year, but I’m finally able to get back in the saddle.

Looking forward to seeing more of your progress bro.
 
NovaFlex said:
Still killing it bro. Nice. Ground surgery and a motorcycle accident kept me out of the gym for over a year, but I’m finally able to get back in the saddle.

Looking forward to seeing more of your progress bro.
Click to expand...

Sorry to hear that, hope it all comes back quickly for you. I had a fairly bad hamstring injury in January and was off lower body completely for a couple months and took that time to actually try to get a little leaner. I'm back in business now, but still trying to see that through a little more. My main goal right now is pull 700+ and I guess have abs while doing it, lol. Everything else kinda on the back burner until then.
 
Overhead press 155x5, 160x5, 165x5, 170x5, 175x5

Wide stance 5 count paused squats 230x3, 250x3, 260x3, 270x3, 180x3

Camber bar bench 175x20, 175x15, 175x15 (this was surprisingly difficult touching the chest every time)

Banded kettlebell swings 3x15

Ab wheel 3x25

Wide grip pull ups 3x10

Adductors and abductors with bands 3x20

Stationary bicycle 10 minutes
 
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