I started taking TUDCA, my ALT level was 131 and my AST was 62..the doc wasn't concerned but your numbers look perfect! I want mine to be in that range!
MESO-Rx
Anabolic Steroids
Perrin Aybara's Journey to an Elite Powerlifting Total
- Thread starter Perrin Aybara
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- bench deadlift powerlifting squat
johntt44
Member
Well, that was 2yrs ago before hurting my back. I'm going to see where I'm at now. I'm 6'2 but have really long arms and short legs. I'm about 55lbs lighter too so my mobility is better now too.
Perrin Aybara
Master
I think this is the first time mine have been out of range since I've been using gear. Also the bloods I've done while taking orals, so I was expecting it would be. After all I put my liver through in my younger years it's kind of amazing I'm ever in range at all. Would hated to have seen what they looked like ten years ago.
Well, well done, brother!! I enjoy this log!
NovaFlex
Well-known Member
Perrin Aybara
Master
Comp bench 295lbs for 7x5
Dumbbell glute bridges 100lbs plus two green bands for 3x30
Superset with
Lat pull downs 3x20
Superset with
Adductors and abductors with bands 3x20
Ab wheel 1x25
Superset with
Paused face pulls 1x10
Superset with
Hammer curls 1x20
Stretching and mobility stuff.
Cut it short today. Had to get up early this morning and borrow my stepdad's tractor to get some yardwork done. Didn't sleep well either. Been having crazy heartburn the last week and last night it was so bad it woke me up and I was up a couple hours. Haven't changed what I'm eating, so maybe just sheer volume of food causing it. Never gotten it from deca or var before.
Dumbbell glute bridges 100lbs plus two green bands for 3x30
Superset with
Lat pull downs 3x20
Superset with
Adductors and abductors with bands 3x20
Ab wheel 1x25
Superset with
Paused face pulls 1x10
Superset with
Hammer curls 1x20
Stretching and mobility stuff.
Cut it short today. Had to get up early this morning and borrow my stepdad's tractor to get some yardwork done. Didn't sleep well either. Been having crazy heartburn the last week and last night it was so bad it woke me up and I was up a couple hours. Haven't changed what I'm eating, so maybe just sheer volume of food causing it. Never gotten it from deca or var before.
Logan44551
Elite
Try taking glutamine to help with the heartburn 5g's a day if memory serves
Perrin Aybara
Master
I've done that with tren heartburn in the past and it worked.
Perrin Aybara
Master
Speed squats 280lbs plus black bands for 12x2
Comp bench 315lbs for 8x4
Beltless conventional block pulls 405lbs for 3x5
Belt squats 8 35's for 5x20
Seal rows 2x15
Superset with
Hamstring curls 3x15
Comp bench 315lbs for 8x4
Beltless conventional block pulls 405lbs for 3x5
Belt squats 8 35's for 5x20
Seal rows 2x15
Superset with
Hamstring curls 3x15
Brandaddy
Member
Must be pretty close to 4 plates yet on bench if you're doing a comp quality 8x4 of 315?
Perrin Aybara
Master
I've hit 405lbs once and 402lbs once on bench so far. Goal is around 424lbs at this upcoming meet.
I'm running Smolov Jr. for bench right now on top of my regular routine for squat and deadlift. Got 10x3 with 335lbs on Thursday. Gonna test my 3RM a couple weeks out and decide from there where I'm going at the meet.
Perrin Aybara
Master
I'm off work today and trying to come up with my peaking plan for this meet. Having combined Smolov Jr into my routine it changed things a bit. I didn't want to go right to the meet from Smolov without handing some decent weight, so I'm dropping it and gonna hit a double or triple the week before to see where I'm at like I would with the other lifts. So far something like this is what I'm thinking. Obviously it's not everything, but the main lifts and the weights chosen are where I really need to be to hit my goals. After peaking too early last meet I'm trying a week shorter peak this time. I'll hit some doubles or triples and maybe an overloaded single at my projected third attempt weights.
Thursday September 19
Bench 335lbs for 10x3
High bar squat 5x5
Saturday September 21
Deadlift 5-7x5 with 525-550lbs
Bench 285lbs for 6x6
Belt squats 3x30
Sunday September 22
Bench 305lbs for 7x5
Stretching
Tuesday September 24
Squat x3
Bench 325lbs for 8x4
Block pull ???
Belt squat 5x20
Thursday September 26
Bench 345lbs for 10x3
High bar squat 5x5
Saturday September 28
Speed deadlift (or possibly volume again?)
Bench 290lbs for 6x6
Belt squats 3x30
Sunday September 29
Bench 310lbs for 7x5
Stretching
Tuesday October 1
Squat 5-7x5
Bench 330lbs for 8x4
Thursday October 3
Bench 350lbs for 10x3 (maybe deload instead or lighter weight?)
Saturday October 5
Stretching
Sunday October 6
Deadlift 675x2-3 & maybe 700x1 or more off blocks?
Tuesday October 8
Bench 390x3 or 400x2 & maybe 425x1 with slingshot
Thursday October 10
Squat 470x3 or 485x2 & maybe 520x1 in wraps
Saturday October 12
Squat, bench, deadlift 60-70% for 4x3
Sunday October 13
Stretching
Monday October 14
Squat, bench, deadlift 50% for 4x3
Wednesday October 16
Squat, bench, deadlift 50% for 4x3
Saturday October 19
Meet day
Thursday September 19
Bench 335lbs for 10x3
High bar squat 5x5
Saturday September 21
Deadlift 5-7x5 with 525-550lbs
Bench 285lbs for 6x6
Belt squats 3x30
Sunday September 22
Bench 305lbs for 7x5
Stretching
Tuesday September 24
Squat x3
Bench 325lbs for 8x4
Block pull ???
Belt squat 5x20
Thursday September 26
Bench 345lbs for 10x3
High bar squat 5x5
Saturday September 28
Speed deadlift (or possibly volume again?)
Bench 290lbs for 6x6
Belt squats 3x30
Sunday September 29
Bench 310lbs for 7x5
Stretching
Tuesday October 1
Squat 5-7x5
Bench 330lbs for 8x4
Thursday October 3
Bench 350lbs for 10x3 (maybe deload instead or lighter weight?)
Saturday October 5
Stretching
Sunday October 6
Deadlift 675x2-3 & maybe 700x1 or more off blocks?
Tuesday October 8
Bench 390x3 or 400x2 & maybe 425x1 with slingshot
Thursday October 10
Squat 470x3 or 485x2 & maybe 520x1 in wraps
Saturday October 12
Squat, bench, deadlift 60-70% for 4x3
Sunday October 13
Stretching
Monday October 14
Squat, bench, deadlift 50% for 4x3
Wednesday October 16
Squat, bench, deadlift 50% for 4x3
Saturday October 19
Meet day
Brandaddy
Member
Minus the one less week of peaking it looks like basically exactly what I would do so I would like to think it's a pretty solid plan you have there. Ha. Or we're both doing shit wrong.
Perrin Aybara
Master
In the past I've done peak doubles three weeks out, peak triples two weeks out, and deload meet week. This time I'm condensing that into two weeks where I'll do either doubles or triples and then an overload single like with the slingshot or knee wraps two weeks out and deload the week of the meet. Do a little extra volume three weeks out rather than starting dropping it then.
Could all be wrong, at this point it's been a lot of trial and error for awhile now. Read all the top Google results of peaking for a meet and combined it with experience. We'll see what happens.
Perrin Aybara
Master
Well, I'm done with Smolov. Barely made it through the 10x3 with 335lbs today. Took an hour and a half and basically every set was a grind. Last set was absolute RPE 10 and I came off the bench and pulled something in my oblique slightly. Extremely sore and not in a good way. Looking back probably should've started 20lbs lighter. Not sure where to go from here as I'm only a month out. I guess take the next few training days off bench and go back to normal training after. Hopefully this doesn't screw me too hard. Even took some halo pre workout today anticipating this would be a tough day.
Last edited:
Brandaddy
Member
That sucks man.. Have you considered skipping your next scheduled bench day and then just picking back up where you left off to see if you could keep going or is this not the first rough bench day you've had recently?
Perrin Aybara
Master
Might skip two days and take 10% off my training max and pick back up on Tuesday. This is the first time in 2 1/2 years I've been able to bench any kind of weight without severe pain. Not sure why it's better, but I'm really nervous about getting injured again and not able to bench heavy for years at a time.
This wasn't the first hard day, but it was the first absolute shit where almost every rep was ugly. I feel like my stabilizers are wrecked. Lowering the weight it felt like 500lbs and then the actual pressing wasn't as bad, but because I was struggling on the way down it wasted a lot of energy.
Perrin Aybara
Master
Comp bench 335lbs for 10x3
Beltless high bar squat 315lbs for 3x5
Wide grip pull ups 3x10
Superset with
Adductors and abductors with bands 3x20
Superset with
Face pulls 3x10
Beltless high bar squat 315lbs for 3x5
Wide grip pull ups 3x10
Superset with
Adductors and abductors with bands 3x20
Superset with
Face pulls 3x10
Perrin Aybara
Master
Comp deadlift 525lbs for 6x5
Dumbbell bench press 60's for 3x30
Belt squats 6 35's for 3x30
Chest supported row 3x10
After missing reps last 5x5 I decided to go lighter for more sets. Felt pretty easy. Shoulder feels better, but just got some blood flowing today, will pick back up on bench Tuesday with a 10% weight reduction.
Dumbbell bench press 60's for 3x30
Belt squats 6 35's for 3x30
Chest supported row 3x10
After missing reps last 5x5 I decided to go lighter for more sets. Felt pretty easy. Shoulder feels better, but just got some blood flowing today, will pick back up on bench Tuesday with a 10% weight reduction.
Very nice deadlift. Your really getting it in bro. I like how you use your own programming. I can see you have learned your body over the years and program accordingly.
