Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

3 triple sets of
Seated dumbbell overhead press 50's x25
Side raises 8lbs x25
Face pulls 40lbs x25

Dumbbell glute bridges 150lbs + green bands 3x30
Superset with
Ab wheel 3x25

Lat pull downs 185lbs for 3x15
Superset with
Adductors and abductors with bands 3x20

Did a few farmers carries, but feeling a little sore and cut it short after working up to 220lbs per side

Various stretches

 

[Perrin Aybara]

201lbs

Front squat 295x5, 305x5, 315x5, 325x5 PR

Block pull 635x1, 675x1, 710 miss

Lunges 60's for 3x10 per side

Chest supported row x25, x15, x15

Hamstring curls x25, x15, x15

Had an off day for pulling today, maybe a little tired from Saturday, had kind of a bad day at work, and maybe a little taxed from the front squat PR. Not necessarily a bad sign for having a good pulling day Saturday. Not sure I'll continue this blast another week whether I pull 700lbs or not this weekend. Starting to feel shitty from the drol. Been feeling fatigued and had a headache most of yesterday. Drol just does not agree with me at all, even in low doses apparently.

 

[Perrin Aybara]

Clean and overhead press (both power racks were taken today) 135x5, 155x5, 175x5, 175x5, 175x5

5 count paused sumo stance squats 250x3, 285x3, 285x3, 285x3, 275x3

Close grip bench 225lbs for 3x15

Banded kettlebell swings 3x20
Superset with
Ab wheel 3x30

Wide grip pull ups 3x10
Superset with
Adductors and abductors with bands 3x20

 

[Perrin Aybara]

Failed to pull 700lbs today. Decided to stop this blast today rather than another week. Take it easy for about eight weeks and then run another blast and attempt it again. Seriously considering hiring a coach for it as I'm apparently missing something.

Deadlift 545x1, 585x1, 630x1 failed to lock knees in time and turned into a grinder, missed 665lbs

Dips 5x35

Belt squats 5x20

Seated cable row 3x15

Hamstring curls 3x15

 

[MindlessWork]

Failed to pull 700lbs today. Decided to stop this blast today rather than another week. Take it easy for about eight weeks and then run another blast and attempt it again. Seriously considering hiring a coach for it as I'm apparently missing something.

Deadlift 545x1, 585x1, 630x1 failed to lock knees in time and turned into a grinder, missed 665lbs

Dips 5x35

Belt squats 5x20

Seated cable row 3x15

Hamstring curls 3x15

Oh well setbacks happen and keep pushing on and you'll get it soon enough!

 

[Perrin Aybara]

630lbs flew off the floor, too. Just didn't lock my knees in time and ended up in a bad position and had to grind to lockout. Used up all my energy and couldn't break the floor with 665lbs. Gonna drop back to 150-200mg a week of test and 4iu a day of HGH and back off the heavy weight a few weeks.

 

[MindlessWork]

630lbs flew off the floor, too. Just didn't lock my knees in time and ended up in a bad position and had to grind to lockout. Used up all my energy and couldn't break the floor with 665lbs. Gonna drop back to 150-200mg a week of test and 4iu a day of HGH and back off the heavy weight a few weeks.

That makes sense as you don't want to risk trying to get that extra rep or poundage as may just not be worth the risk of injury. You've made it far and would hate to lose it all because of an injury.

 

[Perrin Aybara]

Triple set 1
Seated dumbbell overhead press 60's x15, 70's x15, 80's x14
Side raises 10lbs for 3x15
Face pulls 50lbs for 3x15

Triple set 2
Dumbbell glute bridges 150lbs + green band for 3x30
Ab wheel 3x30
Standing dumbbell preacher curls 20lbs for 3x20 each side

Triple set 3
Lat pull down 150lbs for 3x20
Adductors and abductors with bands 3x20
Leg extensions 3x20

Farmers walks
110lbs per side gym length and back
160lbs per side gym length and back
200lbs per side gym length and back
225lbs per side gym length
250lbs per side gym length

Stretches and mobility work

 

[MindlessWork]

Nice workout there and that sure made up for the rough one you had before.

 

[Worf]

@Perrin Aybara Whats your strategy with wraps for squats? Do you use wraps to break a plateau on squats then go back to sleeves? Ive been doing that the past few months with success.

 

[Perrin Aybara]

@Perrin Aybara Whats your strategy with wraps for squats? Do you use wraps to break a plateau on squats then go back to sleeves? Ive been doing that the past few months with success.

For awhile I was programming squats with wraps as an overload kind of like I do with block pulls for deadlift. Just haven't messed with my wraps lately since I've been mainly focusing on deadlift until I pull 700lbs. Front squat is my main squat at the moment.

What I did before with was alternate three weeks of deadlift overload with three weeks of squat overload. The deadlift overload would be after my main squat on Tuesday, then the next three weeks I'd do my squat overload after my main bench on Thursday. Would work up to a peak 3 squat with wraps at RPE 10 the first week, peak 2 at RPE 10 the second week, and peak single at RPE 10 the third week. No back off sets. Then do the same with block pulls the next three weeks, then switch back to squat with wraps and try to add weight and repeat.

I'll get back into using my wraps eventually. Need to buy one of those wrap rolling devices because rolling wraps back up sucks, lol. I've got several pairs, best I've used is the regular blue slingshot wraps. I get about 50lbs out of them.

 

[Worf]

Damn, 50 lbs from the sling shot wraps? which ones?
I got some Inzer wraps 2m , I get about 20-25 lbs from them.

 

[Perrin Aybara]

Damn, 50 lbs from the sling shot wraps? which ones?
I got some Inzer wraps 2m , I get about 20-25 lbs from them.

The ones like these in 2.5m. The rebound is phenomenal with these when wrapped right. I wrap outward on each side and start above the knee and do three or four revolutions to cover the knee and a little below and then after that an "X" pattern with the center of the kneecap being the center of the "X." Best method I've found. Obviously have them prerolled tight beforehand.

I've tried a few other wraps with more stopping power and literally get nothing out of them. Rebound is best for me.

Here's a good chart for choosing wraps to match your squat style.

 

[Perrin Aybara]

Random gym in Tennessee today

Front squat 275x5, 295x5, 315x3, 335x3, 315x3

Block pull 495x3, 585x3, 635x3

Beltless low bar squat 225lbs 3x10

Row machine 3x20

Adductors and abductors machines 3x20

On the front squat the bar slipped a bit on the first 315 set, so just started doing 3's. Block pulls were stiff bar and pulled from plates, so not ideal setup.

 

[Perrin Aybara]

197lbs

Beltless low bar sumo stance squat 340x7, 320x7, 320x7, 320x7, 320x7

Incline bench 185lbs for 3x10

Ab wheel 3x30
Superset with
Banded kettlebell swings 3x25

Flat dumbbell press 80's x20, 90's x15, 100's x10

Wide grip pull ups 3x10
Superset with
Adductors and abductors with bands

So back to just 150mg a week of test cyp this week. Expected to drop a little water weight and also been on the road this week, so maybe a little dehydrated, too. Decided to start the Smolov program today and run the 4 week base cycle. Been neglecting comp squat lately, so maybe doing this will improve my deadlift. I am using a very wide stance. At first my exact deadlift stance and it felt a bit too awkward, so moved it in a little. Also dropped the weight after the first set because it was going to be too much.

Will be increasing calories to maintenance for the next eight weeks. Was only very loosely tracking them for a long time, so will have to use a tracking app to see where I'm at. Last time I was actively tracking my maintenance calories were around 4000 at 210-215lbs, so I'm thinking maybe around 3800 will be a good place to start.

 

[Perrin Aybara]

198lbs

Beltless low bar wide squat 340lbs for 7x5

Dips 5x35

Did a few light deadlift singles, but probably gonna leave those out the next four weeks

Seated cable rows 3x15
Superset with
Hamstring curls 3x15

 

[Perrin Aybara]

Beltless low bar sumo stance squat 360lbs for 10x3

Well, after doing low bar squats three times in the last week my elbows are totally trashed. Even using a buffalo bar. Couldn't even do the ab wheel because of the elbow pain. Moving forward I'm either going to have to continue this program using high bar, front squat, or SSB or just abandon completely. I'm going to think about it and see how bad my elbows are in the next few days. Might end up needing a deload week.

 

[Worf]

Beltless low bar sumo stance squat 360lbs for 10x3

Well, after doing low bar squats three times in the last week my elbows are totally trashed. Even using a buffalo bar. Couldn't even do the ab wheel because of the elbow pain. Moving forward I'm either going to have to continue this program using high bar, front squat, or SSB or just abandon completely. I'm going to think about it and see how bad my elbows are in the next few days. Might end up needing a deload week.

Been dealing with this myself. Im not sure what your bar grip is like but mine was terrible. Basically putting my arms in a kamura. I found some info on starting strength about thumb position that really helped me.

 

[Worf]

 

[Perrin Aybara]

Been dealing with this myself. Im not sure what your bar grip is like but mine was terrible. Basically putting my arms in a kamura. I found some info on starting strength about thumb position that really helped me.

View attachment 114279

Can't remember if I've tried that or not. I'll give it a shot next workout as I'm really not wanting to abandon doing this program low bar.

I use a thumbless grip currently, with the bar resting closer to my fingertips with wrists pinned back. Normally this keeps the elbow issues away, but also normally I'm only doing low bar once a week with other variations in the other slots. With this volume and frequency it's apparently too much.