Perrin Aybara's Journey to an Elite Powerlifting Total

Yeah, I realized that after I asked but wasn't 100% sure how that worked...

You should switch to full power and you would be a lock for the bench record. Um, good luck with the squat and deadlift records though lol... You also better hope the 198 guy doesn't show up!

The records are always funny when you really look at the names, numbers and classes. I was training to take my state record and then a guy came in and set the bar quite a bit higher... Fucker. I follow him on social media, he's going to be a big up and comer I think... Went straight to nationals after his first meet and did really well. Moral of the story is I need to refocus on that 500lb bench now.

Yeah, the bench record on full power would be easy. Absolutely no shot at squat and would need a miracle on deadlift. For bench and deadlift only I've got a great shot at deadlift and perhaps a small miracle for bench, lol.

I would like to total elite in full power though, I figure like a 525ish squat, 425ish bench, and 700ish deadlift would get me there. Just haven't done a heavy back squat in like a year and not sure what kind of numbers I could make happen in seven weeks.
 
Yeah, the bench record on full power would be easy. Absolutely no shot at squat and would need a miracle on deadlift. For bench and deadlift only I've got a great shot at deadlift and perhaps a small miracle for bench, lol.

I would like to total elite in full power though, I figure like a 525ish squat, 425ish bench, and 700ish deadlift would get me there. Just haven't done a heavy back squat in like a year and not sure what kind of numbers I could make happen in seven weeks.
Time to pull rabbits out of hats lol. Surely it's possible but in 7 weeks anything can happen!
 
Muscle tissue isn't the biggest issue with powerlifting unless you're in a hypertrophy phase, CNS is what really needs the recovery.

Regardless, my point is that you should ideally be doing the same volume so the amount of days shouldn't matter that much.

For argument sake, say you are doing 10 exercises per week. You could do those 10 exercises spread across 3 days or you could do them spread across 6 days. It doesn't really matter, right? It's the same amount of exercises.

Now, if you're doing a ton of extra work to fill out your workout time during those 6 days... Yeah, recovery isn't going to happen optimally.

I believe historically this has been my problem with the more days a week approach. Working in a similar amount of accessories from a 3day/4 day program to a 4 or 5 causing too much fatigue. That and going too heavy on supplemental lifts.

6 days of powerlifting would definitely be unusual, don't get me wrong. I'm mostly referring to how the juggernaut method would work if it were spread across 6 days because I'm pretty familiar with it. I saw one program that was built by them that was 6 days... I don't think any day ever was more than 4 or 5 lifts and one day consisted of 3 working sets of spoto press and 3 sets of light tricep extensions, that was it. They actually recommend you avoid doing 3 days per week for most of their programming because it needs spread out in the volume phases. I've done their 6 day powerbuilding program and it was pretty intense... But I made fantastic strides on that program, although the recovery would become an issue if you didn't take the deloads seriously.
 
Just got done catching up on the last couple weeks, great progress and it makes me laugh at the numbers I can put up. I managed 3x12 back squats at 205 last week. Yesterday grip gave out on 275 rack pulls (225 was previous PR) and dropped the bar, was so out of it I didn't even think about taking the weights off and I struggled to deadlift it back on the rack, but I've never done a deadlift in my life so who knows.

As for CDL I agree tanker is super easy, I just browsed the book and took one of those online test preps while waiting that the DMV, passed on my first try.
 
I dont see how people can work out 6 days a week and recover? when are you recovering? During sleep? Is that really enough? Is muscle tissue really going to heal in 7-9 hours?
For me I cant do it, I have a very physical job. I cant work out six days a week and have any sort of recovery. Im totally shot 2-3 weeks into a program with anything more than 4 days/week in it. Ive actually made really good progress on 3 day a week with powerlifting. Bodybuilding is another story.

When I was doing a lot of physical work I suffered trying to keep up in the gym even with 9+ hours of sleep. Now I sit in an office and actually have to go to the gym at lunch to avoid being lethargic all day at work. So yes, a lot of it comes down to the physical activity done throughout the day, just being physical all day doing yard work can wipe me out at the gym compared to a normal day. I really don't see how some of you guys bust ass all day at work in manual labor jobs then walk into the gym for another 1-2 hours.
 
When I was doing a lot of physical work I suffered trying to keep up in the gym even with 9+ hours of sleep. Now I sit in an office and actually have to go to the gym at lunch to avoid being lethargic all day at work. So yes, a lot of it comes down to the physical activity done throughout the day, just being physical all day doing yard work can wipe me out at the gym compared to a normal day. I really don't see how some of you guys bust ass all day at work in manual labor jobs then walk into the gym for another 1-2 hours.
I spent some time in my late teens-early 20’s where I basically sat around at work all day, did almost nothing physical. I was in the gym 5 days a week 2 hours a day. I definitely felt it by the end of the week, some weeks I skipped a session and only went 4x. Even with that I never felt “burned out” until I got into construction and tried to keep up the same frequency of training. Getting older doesn’t help either, lol
 
Just got done catching up on the last couple weeks, great progress and it makes me laugh at the numbers I can put up. I managed 3x12 back squats at 205 last week. Yesterday grip gave out on 275 rack pulls (225 was previous PR) and dropped the bar, was so out of it I didn't even think about taking the weights off and I struggled to deadlift it back on the rack, but I've never done a deadlift in my life so who knows.

As for CDL I agree tanker is super easy, I just browsed the book and took one of those online test preps while waiting that the DMV, passed on my first try.

It's just years of consistency. I think that's my greatest attribute when it comes to this. My first couple weeks in the gym I saw a guy deadlift 635lbs for a couple reps and that was almost beyond belief for me at the time. Never would've imagined I'd be where I am now. But anyway, there's no bad numbers as long as they keep going up. At the time I saw that guy doing that deadlift I'd yet to do a 205lb squat, that was almost six years ago.

Good to know on the tanker. I have a good memory and have always been a good test taker, so shouldn't be bad.

When I was doing a lot of physical work I suffered trying to keep up in the gym even with 9+ hours of sleep. Now I sit in an office and actually have to go to the gym at lunch to avoid being lethargic all day at work. So yes, a lot of it comes down to the physical activity done throughout the day, just being physical all day doing yard work can wipe me out at the gym compared to a normal day. I really don't see how some of you guys bust ass all day at work in manual labor jobs then walk into the gym for another 1-2 hours.

I spent some time in my late teens-early 20’s where I basically sat around at work all day, did almost nothing physical. I was in the gym 5 days a week 2 hours a day. I definitely felt it by the end of the week, some weeks I skipped a session and only went 4x. Even with that I never felt “burned out” until I got into construction and tried to keep up the same frequency of training. Getting older doesn’t help either, lol

Yeah, my current job is way too physically demanding. I'm driving for a moving company at the moment and it's rough doing local moves carrying heavy furniture in the heat all day and then hitting the gym after. I look forward to out of state moves so I can just drive and get a little rest. Hence getting my HAZMAT and tanker to get job that's a little less physically demanding. Make more money and better gains.
 
So I've been thinking and looking at numbers and I might go ahead and do full power. I think I can total elite if I can squat at least 518lbs. Gonna do 5x5 back squat on Tuesday and see where I'm at and if it's realistic. Haven't gone heavy on back squat in probably a year, but in theory all the stuff I've been doing for sumo plus the heavy front squatting should have carryover. We'll see. Went ahead and ordered a new set of tight knee sleeves last night.
 
Comp bench 315lbs for 5x5

Front squat 315lbs for 5x5

5 count paused bench 260x5, 255x5, 255x5, 255x5, 255x5

Ab wheel 3x25
Superset with
Banded kettlebell swings 3x15
Superset with
Chin ups 3x10

^^ tough triple set

Face pulls 3x20
Superset with
Adductors and abductors with bands 3x20
Superset with
Triceps push downs 3x20

Really happy with bench lately. I think that's only the second time I've done 315lbs this year without the slingshot and it was easy.
 
When I was doing a lot of physical work I suffered trying to keep up in the gym even with 9+ hours of sleep. Now I sit in an office and actually have to go to the gym at lunch to avoid being lethargic all day at work. So yes, a lot of it comes down to the physical activity done throughout the day, just being physical all day doing yard work can wipe me out at the gym compared to a normal day. I really don't see how some of you guys bust ass all day at work in manual labor jobs then walk into the gym for another 1-2 hours.


Start a Log bro we are all here to help and cheer you on
 
Crazy perrin verryyy nice brother why do you front squat beltless? Otherwise how much can u bacj squat?

I just don't feel the belt is very beneficial on front squat or high bar squat due to the more upright torso. I trap bar deadlift beltless for the same reason.

Back squat I haven't trained heavy in about a year, so not really sure where I'm at. I'm hoping the front squat along with all the stuff I've been doing for sumo deadlift has put me in a good position to make some good back squat gains. Best ever back squat in knee sleeves was 500x1 and best back squat with knee wraps was 550x1.
 
215lbs

Comp bench 285lbs for 7x5

Dumbbell glute bridges 130lbs plus two green bands for 3x30
Superset with
Ab wheel 3x25
Superset with
Lat pull downs 3x20

Paused face pulls 3x10
Superset with
Adductors and abductors with bands 3x20
Superset with
Hammer curls
3x30

Light farmers walks up to 180lbs per side.

Stretching and mobility stuff.

Gonna be dropping most accessory work in the weeks to come except for some of the lighter, prehab stuff. Concerns moving forward are how my elbows are gonna hold up with the extra frequent benching and adding low bar back squat back in.
 
215lbs

Comp bench 285lbs for 7x5

Dumbbell glute bridges 130lbs plus two green bands for 3x30
Superset with
Ab wheel 3x25
Superset with
Lat pull downs 3x20

Paused face pulls 3x10
Superset with
Adductors and abductors with bands 3x20
Superset with
Hammer curls
3x30

Light farmers walks up to 180lbs per side.

Stretching and mobility stuff.

Gonna be dropping most accessory work in the weeks to come except for some of the lighter, prehab stuff. Concerns moving forward are how my elbows are gonna hold up with the extra frequent benching and adding low bar back squat back in.

I think I saw a Pete rubish post where he said he does high bar until meet day basically and then switches to low for the meet only. Something crazy like that...
 
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