Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

Maybe your CNS is fried?

And speaking of CNS being fried there's this guy at my gym I'm convinced was born without a CNS. I've seen him pull around 725lbs in person. His form is the worst I've ever seen. He also takes every set to absolute grinding failure, even warm ups. The day I saw him pull 725lbs he pulled 405lbs for like 25, 495lbs for like 18, 585lbs for like 10, 675lbs for like 4, then 725x1, then missed 750lbs. And when I say failure I mean absolutely red faced, shaking, and attempting to grind it out with nothing but back for multiple seconds after the bar stops moving.

Dude is like Wolverine or something. It's honestly both incredible and horrifying to watch him lift.

 

[Worf]

Yeah, a 615lbs deadlift AMRAP set might do that regardless of gear, food, and rest. I've had that happen before.

I've been running the numbers and comparing them to my other lifts. Going by my actual best deadlift 1RM doing 585x5x5 is pretty aggressive. Going by the RPE of that 615lb AMRAP it was spot on for 5x5, but it's not taking into account the fatigue from the AMRAP potentially still being an issue.

Something Ive noticed as well. Progress to a PR then think to yourself "that was so smooth, it's nothing but up from here." The following week your programming higher weights and expecting them to keep going up at the same rate but then stall out. A deadlift PR is going to be taxing and pushing harder progressively week after week will lead us to fatiuge that cannot be measured by hours of sleep and walking around energy. Cannot be compensated with mg's of gear either.

 

[Worf]

And speaking of CNS being fried there's this guy at my gym I'm convinced was born without a CNS. I've seen him pull around 725lbs in person. His form is the worst I've ever seen. He also takes every set to absolute grinding failure, even warm ups. The day I saw him pull 725lbs he pulled 405lbs for like 25, 495lbs for like 18, 585lbs for like 10, 675lbs for like 4, then 725x1, then missed 750lbs. And when I say failure I mean absolutely red faced, shaking, and attempting to grind it out with nothing but back for multiple seconds after the bar stops moving.

Dude is like Wolverine or something. It's honestly both incredible and horrifying to watch him lift.

I need that guys nerves. I swear if I go heavy on squats for DL twice in a week Im toasted the next week

 

[Perrin Aybara]

Something Ive noticed as well. Progress to a PR then think to yourself "that was so smooth, it's nothing but up from here." The following week your programming higher weights and expecting them to keep going up at the same rate but then stall out. A deadlift PR is going to be taxing and pushing harder progressively week after week will lead us to fatiuge that cannot be measured by hours of sleep and walking around energy. Cannot be compensated with mg's of gear either.

And that's the trap I think I keep falling into that's stalling my progress. I'm pushing the intensity so hard it's causing a lot of CNS fatigue which in turn prevents me from getting the volume in that I need to progress.

I think today if I'd gone 525-545lbs and done my 5x5 or maybe even 6-7 sets they would've went smooth and the volume would've been there. The first 545x5 went fast and so did the first 585x5 and it was like I was totally spent after that.

I need that guys nerves. I swear if I go heavy on squats for DL twice in a week Im toasted the next week

You and me both. It's borderline superhuman.

 

[Worf]

And that's the trap I think I keep falling into that's stalling my progress. I'm pushing the intensity so hard it's causing a lot of CNS fatigue which in turn prevents me from getting the volume in that I need to progress.

I think today if I'd gone 525-545lbs and done my 5x5 or maybe even 6-7 sets they would've went smooth and the volume would've been there. The first 545x5 went fast and so did the first 585x5 and it was like I was totally spent after that.



You and me both. It's borderline superhuman.

Definitely encountered this myself, every thing seems good at first then I'd about miss what should be 90% lift and call it a day. You arent moving around kiddie weights either.
I believe as a lifter becomes stronger he/she may have to lower volume(and or frequency) commensurate to intensity. Inversely proportionate, etc,etc. Studies on Olympic weightlifters, track and field athletes shows this but unfortunately I dont think it gets much attention in our world. Everything is up in PL'ing , more more more. No progress? Add a day. Bench stalled out? bench 3x a week. Squat stuck ? Squat 4x a week. You want to be elite? Train sub maximal 3x a week and 2x a week maximal .
Unfortunately No cookie cutter freq/intensity/vol formula for us but if you know your body, just listen to it. Not easy in a sport where you have to constantly push further and harder to progress.
Juggernaut and Chad W Smith touch on this in their podcasts here and there but I believe they are pretty hypocritical. They say you need to rest for optimum performance but then recommend 4-6x per week training...Those two dont sound mutually exclusive.

 

[Perrin Aybara]

Definitely encountered this myself, every thing seems good at first then I'd about miss what should be 90% lift and call it a day. You arent moving around kiddie weights either.
I believe as a lifter becomes stronger he/she may have to lower volume(and or frequency) commensurate to intensity. Inversely proportionate, etc,etc. Studies on Olympic weightlifters, track and field athletes shows this but unfortunately I dont think it gets much attention in our world. Everything is up in PL'ing , more more more. No progress? Add a day. Bench stalled out? bench 3x a week. Squat stuck ? Squat 4x a week. You want to be elite? Train sub maximal 3x a week and 2x a week maximal .
Unfortunately No cookie cutter freq/intensity/vol formula for us but if you know your body, just listen to it. Not easy in a sport where you have to constantly push further and harder to progress.
Juggernaut and Chad W Smith touch on this in their podcasts here and there but I believe they are pretty hypocritical. They say you need to rest for optimum performance but then recommend 4-6x per week training...Those two dont sound mutually exclusive.

I always call it a day once I start missing what I shouldn't be missing, too. Seems to happen more the stronger I get. I'll have a phenomenal day and then I'm wrecked the next week. Like you said gear, rest, and food can't make up for it beyond a certain threshold. I think I'd like to work with a coach again soon. Maybe can see the things I'm missing.

 

[Btcowboy]

Maybe your CNS is fried?

This a deload maybe in order?

 

[Perrin Aybara]

This a deload maybe in order?

My next deadlift session is supposed to be a light one anyway, so it'll work out nicely. 12 singles in the low 400's next Saturday. Then the following Saturday 645x3x3 and an AMRAP (hopefully 5 reps on that) is the plan. Starting var tomorrow at 50mg/ day, so that should boost me a little by then.

 

[Worf]

My next deadlift session is supposed to be a light one anyway, so it'll work out nicely. 12 singles in the low 400's next Saturday. Then the following Saturday 645x3x3 and an AMRAP (hopefully 5 reps on that) is the plan. Starting var tomorrow at 50mg/ day, so that should boost me a little by then.

you get better strength from var compared to Dbol?

 

[MindlessWork]

My next deadlift session is supposed to be a light one anyway, so it'll work out nicely. 12 singles in the low 400's next Saturday. Then the following Saturday 645x3x3 and an AMRAP (hopefully 5 reps on that) is the plan. Starting var tomorrow at 50mg/ day, so that should boost me a little by then.

Maybe a short total break from training would be not a bad thing. A few days off should give your body a break. Cardio even should be helpful.

 

[Perrin Aybara]

you get better strength from var compared to Dbol?

For me var is the best for strength and also has the least sides. I'm gonna add in superdrol at 10mg a day in a few weeks. Had good results with this combo a couple years ago.

Maybe a short total break from training would be not a bad thing. A few days off should give your body a break. Cardio even should be helpful.

I don't think that'll be necessary as I'm not feeling beat up at all. I think it's strictly CNS. Tomorrow is an accessories day and Monday is off. With light deadlift next Saturday there should be no issues.

 

[Perrin Aybara]

Dumbbell glute bridges 130lbs plus two green bands for 3x30
Superset with
Adductors and abductors with bands 3x20
Superset with
Dips x40, x40, drop set with dip machine to failure

Ab wheel 3x25
Superset with
Lat pull downs 3x20
Superset with
Face pulls 3x20

Barbell curls 3x20
Superset with
Dumbbell triceps extensions 3x10
Superset with
Side raises 3x15

Farmers walks 110lbs one side for 4 laps
130lbs one side for 4 laps
150lbs one side for 4 laps
170lbs each side for 2 laps

Stretching and mobility

 

[Btcowboy]

Dumbbell glute bridges 130lbs plus two green bands for 3x30
Superset with
Adductors and abductors with bands 3x20
Superset with
Dips x40, x40, drop set with dip machine to failure

Ab wheel 3x25
Superset with
Lat pull downs 3x20
Superset with
Face pulls 3x20

Barbell curls 3x20
Superset with
Dumbbell triceps extensions 3x10
Superset with
Side raises 3x15

Farmers walks 110lbs one side for 4 laps
130lbs one side for 4 laps
150lbs one side for 4 laps
170lbs each side for 2 laps

Stretching and mobility

So I just started doing farmer walks, is there any benefit to one side vs two sides when doing them? Newbie question but I just started doing them

 

[Perrin Aybara]

So I just started doing farmer walks, is there any benefit to one side vs two sides when doing them? Newbie question but I just started doing them

It works your obliques hard on the opposite side you're carrying because that side is working hard to keep you balanced. For me it's a way to not go as heavy and still get a lot out of it, too.

It's a way to mix it up. Rather than just heavy for "x" amount of distance you can do one side at a time or try longer distance or move faster.

 

[Btcowboy]

It works your obliques hard on the opposite side you're carrying because that side is working hard to keep you balanced. For me it's a way to not go as heavy and still get a lot out of it, too.

It's a way to mix it up. Rather than just heavy for "x" amount of distance you can do one side at a time or try longer distance or move faster.

Thanks

 

[Perrin Aybara]

214lbs (had a monstrous dinner last night)

Front squat 350x1, 375x1, 405x1

Sumo block pulls 585lbs for 3x5

Belt squats 8 35's for 5x20

Pretty happy with the 405lb front squat. Been a goal of mine for awhile. If I can edit faces out of the video I'll post it. Half the gym was watching, so might not be able to. On block pulls wanted to make up for the lack of volume from Saturday. I'm finishing up belt squats now and then gonna do the usual accessories. Pretty winded at the moment, so killing time while I rest lol.

 

[Perrin Aybara]

Best I could do to crop faces out and had to mute it because people were yelling my name, but here's the 405lb front squat.

 

[Btcowboy]

Best I could do to crop faces out and had to mute it because people were yelling my name, but here's the 405lb front squat.

Well done

 

[Perrin Aybara]

Well done

Thank you, sir. It's not a comp lift, but it's kind of been a side goal of mine for awhile to front squat four plates. I was off work today and felt good and went for it.

 

[Btcowboy]

Thank you, sir. It's not a comp lift, but it's kind of been a side goal of mine for awhile to front squat four plates. I was off work today and felt good and went for it.

I am impressed, working on 4 plates for my back squat.