Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

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...

I was actually thinking about doing that. My all time beltless high bar squat PR is 95% of my best low bar in sleeves with similar foot position. Of course these numbers were from 2 1/2 years ago. I've been doing all this hip mobility and stuff for sumo I'm hoping will carry over to a wide stance low bar squat. I'm gonna see where I'm at on Tuesday with 5x5 on low bar. I'm hoping for a low 400's at least to be on track. Might do high bar at least for volume days moving forward depending on how it feels. I'm hoping just doing low bar once a week isn't gonna bother my elbows too much, but we'll see.

 

[Eman]

I was actually thinking about doing that. My all time beltless high bar squat PR is 95% of my best low bar in sleeves with similar foot position. Of course these numbers were from 2 1/2 years ago. I've been doing all this hip mobility and stuff for sumo I'm hoping will carry over to a wide stance low bar squat. I'm gonna see where I'm at on Tuesday with 5x5 on low bar. I'm hoping for a low 400's at least to be on track. Might do high bar at least for volume days moving forward depending on how it feels. I'm hoping just doing low bar once a week isn't gonna bother my elbows too much, but we'll see.

I can't get the right movement pattern down for low bar... I should probably try to practice it more but it's really awkward for me. I was talking to a guy the other day at the gym and he had great technique.

With that said, I also don't really squat high bar either... It's more of a mid bar. At the end of the day, it's the position I feel strongest in so maybe it's right for me but I always wonder if I'm leaving something on the table by not really working the low bar technique.

For your elbows, if you go thumb over the bar instead of under it may help. I actually tried a Pollack type grip for a while when my elbow was bothering me and it helped a lot. It takes some getting used to and I have a more aggressive grip now but you may find it helpful to keep you in the game while focusing on bench. I think you can take that record for sure with the full power.

 

[TrouDuQ]

Absolutely true Eman!!! I do only high bar squat as well and would like to know what am I missing...

I tried many times the low bar but did not work well (barbell not stable on my delts...)

 

[Worf]

I can't get the right movement pattern down for low bar... I should probably try to practice it more but it's really awkward for me. I was talking to a guy the other day at the gym and he had great technique.

With that said, I also don't really squat high bar either... It's more of a mid bar. At the end of the day, it's the position I feel strongest in so maybe it's right for me but I always wonder if I'm leaving something on the table by not really working the low bar technique.

For your elbows, if you go thumb over the bar instead of under it may help. I actually tried a Pollack type grip for a while when my elbow was bothering me and it helped a lot. It takes some getting used to and I have a more aggressive grip now but you may find it helpful to keep you in the game while focusing on bench. I think you can take that record for sure with the full power.

Pollack grip is the same as raptor grip?

 

[Worf]

Eliminate Shoulder Discomfort In Seconds With This Squatting Tip - BarBend

they call it Talon grip here, maybe I had it mixed up

 

[Eman]

Pollack grip is the same as raptor grip?

Eliminate Shoulder Discomfort In Seconds With This Squatting Tip - BarBend

they call it Talon grip here, maybe I had it mixed up

Yes, I wasn't really calling it the Pollack grip... I was just referring to the grip that he uses. I have never seen it called the talon grip before, that's cool!

I honestly think a more solid grip is better and Ben has admitted his shoulder mobility is complete shit... But, it is a good option in the right situation. It gives you most of what you need in a grip without putting too much strain on the elbows. I think it's important to try and work on the mobility though... Mobility in weight lifting is vastly underutilized. Notice, most of the best athletes in the world do more and more mobility and conditioning work as they progress through their athletic careers... No coincidence.

 

[Perrin Aybara]

I can't get the right movement pattern down for low bar... I should probably try to practice it more but it's really awkward for me. I was talking to a guy the other day at the gym and he had great technique.

With that said, I also don't really squat high bar either... It's more of a mid bar. At the end of the day, it's the position I feel strongest in so maybe it's right for me but I always wonder if I'm leaving something on the table by not really working the low bar technique.

For your elbows, if you go thumb over the bar instead of under it may help. I actually tried a Pollack type grip for a while when my elbow was bothering me and it helped a lot. It takes some getting used to and I have a more aggressive grip now but you may find it helpful to keep you in the game while focusing on bench. I think you can take that record for sure with the full power.

I'll try it out on Tuesday. I've got 5x5 squat followed by 8x4 bench, so should be a good test.

 

[Perrin Aybara]

Low bar squat 370x5, 390x5, 410x5, 410x5, 410x5

Comp bench 305lbs for 8x4

Beltless conventional block pulls 405lbs for 3x5

Chest supported row 3x15
Superset with
Hamstring curls 3x15

Low bar squat felt really good and that's surprising because I can't remember the last time I did low bar. I had a brutal day at work, so if it wasn't for that I could've went heavier. I took it pretty easy on deadlift since I'm doing low bar again and having to bench heavy on this day, plus Saturday is my heavy pull day. This workout was tough getting through after the day I had at work, was in the gym about three hours.

@Eman I tried that grip and apparently my mobility is so piss poor I can't do it. Resting the bar on my fingertips with my wrists pinned back is the only way I can have my grip narrow enough that I can have my hands between the things the bar rests on. To have my palms on the bar and the bar in low bar position my hands would be almost out at the plates.

 

[Perrin Aybara]

That's absolutely as narrow as I can get with my normal hand placement. I tried that other grip and to get my palms on the bar my grip would have to be so wide I couldn't rack and unrack the bar. I gues that's probably something I need to work on in the future. Might be related to all the pain I normally get from benching.

 

[Eman]

View attachment 118324

That's absolutely as narrow as I can get with my normal hand placement. I tried that other grip and to get my palms on the bar my grip would have to be so wide I couldn't rack and unrack the bar. I gues that's probably something I need to work on in the future. Might be related to all the pain I normally get from benching.

Is that a duffalo or am going cross-eyed?

Fuck it, just find the position you're strongest in and hone it. Mark Bell has always had an insanely wide grip and he isn't a nobody when it comes to squats.

Bryce from Calgary barbell just did a video the other day right around the time we were discussing low bar vs high bar... He made a good argument for why it is blown out of proportion for one being better than the other. It's so user specific... If you're stronger in high or mid position, don't fight to get the bar a few millimeters lower when that may not be your strongest position. That was the takeaway basically. I've really grown to like his content... Form check Friday videos are great.

 

[Perrin Aybara]

Is that a duffalo or am going cross-eyed?

Fuck it, just find the position you're strongest in and hone it. Mark Bell has always had an insanely wide grip and he isn't a nobody when it comes to squats.

Bryce from Calgary barbell just did a video the other day right around the time we were discussing low bar vs high bar... He made a good argument for why it is blown out of proportion for one being better than the other. It's so user specific... If you're stronger in high or mid position, don't fight to get the bar a few millimeters lower when that may not be your strongest position. That was the takeaway basically. I've really grown to like his content... Form check Friday videos are great.

It's some knockoff brand buffalo bar from Amazon that belongs to someone at my gym. It seems to be pretty decent though.

Have seen a few of their videos. Will have to check out more of their content.

Working on shoulder mobility in the future would probably be helpful. Doing the hip mobility stuff seems to have benefited my sumo and my low bar squat it seems.

 

[Eman]

It's some knockoff brand buffalo bar from Amazon that belongs to someone at my gym. It seems to be pretty decent though.

Have seen a few of their videos. Will have to check out more of their content.

Working on shoulder mobility in the future would probably be helpful. Doing the hip mobility stuff seems to have benefited my sumo and my low bar squat it seems.

I've been struggling with hip issues... I think it's hamstrings messing with hips and knees. I just don't have enough time to work on them but need to make time I guess. I was trying a more narrow squat stance but I think it is bothering my IT band and it's inflamed at the insertion at the top. Although, seems to be some pain inside of the joint when I put weight on it in certain positions. Luckily, no real pain during actual squats.

 

[Perrin Aybara]

I've been struggling with hip issues... I think it's hamstrings messing with hips and knees. I just don't have enough time to work on them but need to make time I guess. I was trying a more narrow squat stance but I think it is bothering my IT band and it's inflamed at the insertion at the top. Although, seems to be some pain inside of the joint when I put weight on it in certain positions. Luckily, no real pain during actual squats.

Yeah, I had to set aside like 20 minutes on my accessory day on Sunday for stretching and mobility work. Otherwise it doesn't get done. Tried doing it at home many times and I just never stick with it. Adding it in on my shorter gym day has been working for me.

 

[Eman]

Yeah, I had to set aside like 20 minutes on my accessory day on Sunday for stretching and mobility work. Otherwise it doesn't get done. Tried doing it at home many times and I just never stick with it. Adding it in on my shorter gym day has been working for me.

I do it once a week too but that's proving to be insufficient...

Yeah, I've done the, "oh, I'll do it at home while I watch TV" too. Sounds like we both know how well that works out.

 

[Ohiopower]

I think that having a SSB and camber bar helps save elbows. I also think that a mono lift is an unknown elbow saver. In a cage I cant hold on to the fat part of the collars like I see in picks form weatside and super training. I think they do this to save elbows.

 

[Perrin Aybara]

I think that having a SSB and camber bar helps save elbows. I also think that a mono lift is an unknown elbow saver. In a cage I cant hold on to the fat part of the collars like I see in picks form weatside and super training. I think they do this to save elbows.

I have an EliteFTS SSB and I agree. Typically in the off season I'll do high bar, front squat, or SSB. Haven't used a mono lift yet.

 

[Worf]

I have an EliteFTS SSB and I agree. Typically in the off season I'll do high bar, front squat, or SSB. Haven't used a mono lift yet.

There’s a company that makes simulation monolift hooks for a regular power rack.

Rogue Adjustable Monolift - Monster Lite

 

[Perrin Aybara]

216lbs

Comp bench 325lbs for 10x3

Front squat 275lbs for 5x5

Belt squat 5 35's for 5x20

Ab wheel 3x25
Superset with
Banded kettlebell swings 3x15

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

 

[Perrin Aybara]

That's the best my hematocrit has ever looked and I haven't been draining blood like crazy or anything lately. Can't believe it's below 50. Running Anavar, so elevated AST is to be expected. The creatinine is probably to be expected taking creatine, strenuous exercise, and a high protein diet of over 300g a day. Estrogen a little high, but no symptoms and I'm trying to limit my AI use.

I'm gonna add some test prop in these last five weeks for a little added boost and might raise HGH from 2iu to 4iu a day for a little added recovery. I'm worried about my elbows and shoulders running smolov. I'm taking 800mg of Ibuprofen preworkout on the heavier days and it's seeming like it's helping stop the inflammation before it starts.

 

[Worf]

These are perfect ranges for a powerlifter

I wouldn’t worry about that estro, the ratio is good considering TT

You do anything for hct? Ive been using beetroot powder and it’s been keeping mine at 47