Perrin Aybara's Journey to an Elite Powerlifting Total

[BigBaldBeardGuy]

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.

Wrist wraps help if you’re not currently using them for squats give them a try.

 

[Perrin Aybara]

Wrist wraps help if you’re not currently using them for squats give them a try.

Yeah, I have wrist wraps and elbow sleeves. For whatever reason they don't seem to help with the elbow pain from doing a lot of low bar squat volume. Might just be this Smolov routine because I haven't really had elbow issues from low bar in quite awhile.

 

[Perrin Aybara]

Low bar squats 320lbs for 3x9

Right knee gave out on the second rep of fourth set. Not sure how bad it is, but it hurts to put any pressure on right now. Done with Smolov, not worth the risk of injury. Spend way too much time injured as it is already. Gonna deload lower body the rest of this week and pick back up regular programming next week and continue progressing front squat and sumo deadlift. Either close grip or incline as main bench. Hopefully knee isn't too bad.

 

[MindlessWork]

Damn, hope it is just a simple strain. Seems to be yet another setback in progress but you will reach your goal at some point.

 

[Worf]

Damn dude, Front squats to rehab knee? I cant say I'd be that brave. Id probably go belt squat and SSB, the rest would all be REv hypers and deadlift variants.

 

[MindlessWork]

Damn dude, Front squats to rehab knee? I cant say I'd be that brave. Id probably go belt squat and SSB, the rest would all be REv hypers and deadlift variants.

Knee sleeves for keeping them stable too.

 

[Perrin Aybara]

Damn dude, Front squats to rehab knee? I cant say I'd be that brave. Id probably go belt squat and SSB, the rest would all be REv hypers and deadlift variants.

Well, that's assuming my knee is fine by Tuesday. If not I won't be doing any kind of squatting except maybe high box or belt.

 

[Perrin Aybara]

@Worf and @BigBaldBeardGuy I tried that other grip for squat and used my wrist wraps and elbow sleeves today. Elbows actually didn't feel too bad, so of course I'd have knee problems instead.

 

[Worf]

@Worf and @BigBaldBeardGuy I tried that other grip for squat and used my wrist wraps and elbow sleeves today. Elbows actually didn't feel too bad, so of course I'd have knee problems instead.

worked well for me too. hit a PR and experienced minimal shoulder elbow pain. been doin low bar lst 4 weeks. Probably switch back to hi bar for a bit and toss some box squats in there to mix it up. I was beginning to stall out

 

[Perrin Aybara]

worked well for me too. hit a PR and experienced minimal shoulder elbow pain. been doin low bar lst 4 weeks. Probably switch back to hi bar for a bit and toss some box squats in there to mix it up. I was beginning to stall out

I think I might keep low bar in my rotation, it's been feeling strong besides the other issues. I think lower volume and frequency will fix that though.

In the past I've done low bar as main, high bar for higher reps as secondary, and box squats very heavy with low volume as my third variation with good results.

 

[Perrin Aybara]

Deadlift 585lbs for 5 sets of 3

Overhead press 135lbs for 3 sets of 10

Belt squats 5x20

Seal rows 3x15

Hamstring curls 3x15

 

[Perrin Aybara]

198lbs

Bodyweight dips x40, x40, x40, x30, x30
Superset with
Dumbbell glute bridges 150lbs plus green band for 3x30

Lat pull downs 3x12
Superset with
Adductors and abductors with bands 3x20
Superset with
Dumbbell preacher curls 3x15

Farmers walks
200lbs per side gym length and back
220lbs per side gym length
240lbs per side gym length
260lbs per side gym length (PR)
280lbs per side gym length (PR)

Mobility work

 

[Perrin Aybara]

So tomorrow will resume more normal programming with a few changes.

Tuesday
Front squat
Beltless deficit deadlift
Belt squat
Rows
Hamstring curls

Thursday
Incline bench
Wide stance 5 count paused squats
Dumbbell overhead press
Banded kettlebell swings
Ab wheel
Pull ups
Adductors and abductors

Saturday
Deadlift
Overhead press
Belt squat
Rows
Hamstring curls

Sunday
Dips
Dumbbell glute bridges
Ab wheel
Curls
Side raises
Face pulls
Lat pull downs
Adductors and abductors with bands
Farmers walks
Stretching and mobility

Most sets and reps will be pretty standard. The deficit deadlift and main deadlift is what I haven't decided on 100% yet. I'm thinking more volume in the 7ish rep range on the deficit and then higher intensity and lower volume on the main deadlift. Like a peak double or triple.

Nutrition wise just maintaining weight for now. Carbs a little higher than before. Everything else about the same. Five meals, most carbs during the workday and pre and post workout. 12 hour window of eating for the purpose of being fasted for the HGH.

Gear wise just on 150mg a week of test cyp and 4iu a day of HGH. HGH split into two doses with at least three fasted hours before and after.

Pretty happy with how this cut went. Leaner than I've ever been and I still feel strong at 198lbs. PR'd on farmers walks yesterday and 585lbs on deadlift Saturday felt like warmup weight.

 

[Perrin Aybara]

Front squat 275lbs for 4x7

Deficit beltless sumo deadlift 465lbs for 3x5

Belt squats 245lbs for 5x20

Chest supported row 3x10

Hamstring curls 3x10

 

[Worf]

Any guys using hook grip for deads?

 

[Perrin Aybara]

Any guys using hook grip for deads?

Hurts too much for me and kills my bar speed.

 

[Perrin Aybara]

Incline bench 205lbs for 5x5

Beltless wide stance 5 count paused SSB squats 245x3, 245x3, 255x3, 255x3, 255x3

Seated dumbbell overhead press 50's for 3x20

Banded kettlebell swings 3x20
Superset with
Ab wheel 3x25

Chin ups 3x10
Superset with the
Adductors and abductors with bands

 

[Perrin Aybara]

198lbs

Deadlift 545x3, 585x3, 615x3, missed 660lbs (615x3 was RPE 7-8 at most, just failed to lock my knees in time on 660lbs. Moved fast at first. Really expected a fairly easy triple)

Overhead press 135x7, 155x7, 155x7, 155x7

Belt squats 7 35's for 5x20

Seal row 3x12

Hamstring curls 3x12

 

[Perrin Aybara]

Dips 3x40
Superset with
Face pulls 3x20
Superset with
Side raises 3x20

Dumbbell glute bridges 3x30
Superset with
Lat pull downs 3x20
Superset with
Ab wheel 3x25

Adductors and abductors with bands 3x20
Superset with
Dumbbell bicep curls 3x20
Superset with
Leg extensions 3x20

Just did two sets of farmers walks and decided not to push it as I'm feeling a little extra fatigue in my lower back from trying to grind out that 660lbs deadlift a little too long.

Hip mobility and stretching

 

[Freddy19]

Dips 3x40
Superset with
Face pulls 3x20
Superset with
Side raises 3x20

Dumbbell glute bridges 3x30
Superset with
Lat pull downs 3x20
Superset with
Ab wheel 3x25

Adductors and abductors with bands 3x20
Superset with
Dumbbell bicep curls 3x20
Superset with
Leg extensions 3x20

Just did two sets of farmers walks and decided not to push it as I'm feeling a little extra fatigue in my lower back from trying to grind out that 660lbs deadlift a little too long.

Hip mobility and stretching

Great job! Been following your progress. Doing good