Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

207lbs

Push press 175x5, 195x5, 215x3, 195x3, 195x3, 195x3

Front squat 315x5, 315x5

Incline dumbbell press 100's for 4x12 + 1x15

Banded kettlebell swings 3x15
Superset with
Chin ups 3x15
Superset with
Adductors and abductors with bands 3x20

20 minutes incline treadmill

Push press definitely gonna take getting used to, doesn't feel much stronger than strict press. Tried using a belt with front squat and it felt more stable, but the belt interferes with the front squat harness. I did the last set beltless and felt it in my lower back again. That never used to happen from front squat and that's why I just had to deload. Not sure what to make of that.

 

[TrouDuQ]

I feel front squat in my mid back so much. How csn you do 5 reps above 225 lol? It is hard for me to breath and to keep the barbell on my shoulders

 

[Perrin Aybara]

I feel front squat in my mid back so much. How csn you do 5 reps above 225 lol? It is hard for me to breath and to keep the barbell on my shoulders

Get a front squat harness, it's a game changer. I actually did 405x1 with it about ten weeks ago. Went from struggling with singles in the low 300's to easily doing reps with that within months.

 

[Vincentino]

Good God, I thought I was strong at 198, here I see you sitting between 210 and 205 destroying my numbers. Great job man, I’m subbing on this.

 

[TrouDuQ]

AMAZINNGGGG thank you broooo.
I heard from a powerlifter who did 2000 in the 275 weight class that front squst hekps with deadlift way more than back squats. Do you agree on this one?

I have tried to find some studies about front squat and powerlifters who rely on it to improve their lifts unfortunately I came across only you perrin(that s why i am still nagging you about this lift ahahahah and scrutinizing your perf front squat blocks /to back squat/deadlift improvements )

 

[Vincentino]

AMAZINNGGGG thank you broooo.
I heard from a powerlifter who did 2000 in the 275 weight class that front squst hekps with deadlift way more than back squats. Do you agree on this one?

I have tried to find some studies about front squat and powerlifters who rely on it to improve their lifts unfortunately I came across only you perrin(that s why i am still nagging you about this lift ahahahah and scrutinizing your perf front squat blocks /to back squat/deadlift improvements )

I’m no where on the level of front squatting in the 400’s like Perrin here, but I do front squat 315 raw, so I feel like I have a somewhat respectable front squat, and I definitely say YES that it has helped my deadlift tremendously

 

[Perrin Aybara]

Good God, I thought I was strong at 198, here I see you sitting between 210 and 205 destroying my numbers. Great job man, I’m subbing on this.

Thanks! Where are you at at 198lbs?

And yeah, I was close to an elite total at 220lbs at my meet last month. I chose my third attempts poorly unfortunately and missed two and should've went 20lbs heavier on my third squat. I've been thinking of doing a meet at 198lbs next year.

AMAZINNGGGG thank you broooo.
I heard from a powerlifter who did 2000 in the 275 weight class that front squst hekps with deadlift way more than back squats. Do you agree on this one?

I have tried to find some studies about front squat and powerlifters who rely on it to improve their lifts unfortunately I came across only you perrin(that s why i am still nagging you about this lift ahahahah and scrutinizing your perf front squat blocks /to back squat/deadlift improvements )

Like I was saying the other day I think at least part of the benefit of front squat for me is it allows my hips more recovery for sumo deadlift. The other is it strengthens your anterior chain, helps keep your chest up on squat and deadlift. Plus improves upper back and quad strength.

And after completely subbing in front squats in place of back squats for months I hit back squat PRs right away once switching back to them.

But also a lot of big names say they have little to no carryover, so it's just something you'd have to try.

I’m no where on the level of front squatting in the 400’s like Perrin here, but I do front squat 315 raw, so I feel like I have a somewhat respectable front squat, and I definitely say YES that it has helped my deadlift tremendously

Do you high bar or low bar back squat and sumo or conventional deadlift?

 

[Vincentino]

Thanks! Where are you at at 198lbs?

And yeah, I was close to an elite total at 220lbs at my meet last month. I chose my third attempts poorly unfortunately and missed two and should've went 20lbs heavier on my third squat. I've been thinking of doing a meet at 198lbs next year.



Like I was saying the other day I think at least part of the benefit of front squat for me is it allows my hips more recovery for sumo deadlift. The other is it strengthens your anterior chain, helps keep your chest up on squat and deadlift. Plus improves upper back and quad strength.

And after completely subbing in front squats in place of back squats for months I hit back squat PRs right away once switching back to them.

But also a lot of big names say they have little to no carryover, so it's just something you'd have to try.



Do you high bar or low bar back squat and sumo or conventional deadlift?

So I’m coming back from a bicep tear, so I’m not back at 100% on my lifts, but my last meet last year I had a 440 raw squat (low bar), 365 bench, and 545 deadlift (conventional). I’m still on active duty so I’m not able to totally focus on my powerlifting because of the military, having to stay mobile and in good running shape kinda hinders my lifting a little, but I won’t make excuses for myself lol

 

[Perrin Aybara]

So I’m coming back from a bicep tear, so I’m not back at 100% on my lifts, but my last meet last year I had a 440 raw squat (low bar), 365 bench, and 545 deadlift (conventional). I’m still on active duty so I’m not able to totally focus on my powerlifting because of the military, having to stay mobile and in good running shape kinda hinders my lifting a little, but I won’t make excuses for myself lol

That's still a class 1 total at 198lbs, qualifies you for nationals in USPA.

Nothing wrong with staying more mobile and doing cardio either. You'll end up paying later for getting immobile. At this point I'm unable to keep doing low bar because my shoulder mobility has become too awful. I'm trying to explore high bar for awhile until I can get motivated enough to work on shoulder mobility. Should've kept up with it all along, but didn't.

 

[Vincentino]

That's still a class 1 total at 198lbs, qualifies you for nationals in USPA.

Nothing wrong with staying more mobile and doing cardio either. You'll end up paying later for getting immobile. At this point I'm unable to keep doing low bar because my shoulder mobility has become too awful. I'm trying to explore high bar for awhile until I can get motivated enough to work on shoulder mobility. Should've kept up with it all along, but didn't.

Shit, I didn’t know that. Guess I should be more proud of my numbers than I thought.

I definitely agree. I had some hip issues early on and mobility work made it all go away, so I’m thankful for having to keep up with it. And I honestly feel better squatting high bar, but the years of packing shit on my back and walking miles upon miles have given me lower back issues that flare up when I get above around 365 on the bar, so I stick with low bar. The military hasn’t been kind to my body, but I’m blessed to be alive and to do the things I get to do so I can’t complain too much

 

[NovaFlex]

every major lifter that I’ve watched / read about that does FS has said the carry over to the main lifts is tremendous. I’d also have to agree... Doing FS has improved my BS form and strength.

Thanks! Where are you at at 198lbs?

And yeah, I was close to an elite total at 220lbs at my meet last month. I chose my third attempts poorly unfortunately and missed two and should've went 20lbs heavier on my third squat. I've been thinking of doing a meet at 198lbs next year.



Like I was saying the other day I think at least part of the benefit of front squat for me is it allows my hips more recovery for sumo deadlift. The other is it strengthens your anterior chain, helps keep your chest up on squat and deadlift. Plus improves upper back and quad strength.

And after completely subbing in front squats in place of back squats for months I hit back squat PRs right away once switching back to them.

But also a lot of big names say they have little to no carryover, so it's just something you'd have to try.



Do you high bar or low bar back squat and sumo or conventional deadlift?

 

[Perrin Aybara]

207lbs

55 minutes incline treadmill (fasted)

Got called in to work today for the first time this week. Will try to go ahead and fast till noon.

Also heard about a chiropractor in the area that specializes in sports injuries and mobility and stuff like that. Gonna try to get in sometime soon. Still feeling a little discomfort in my lower back. I guess I'm going to drop front squats for now for maybe belt squats. Or belt squat on my secondary squat day to have more time off the lower back during the week.

 

[ruckin]

207lbs

Push press 175x5, 195x5, 215x3, 195x3, 195x3, 195x3

Front squat 315x5, 315x5

Incline dumbbell press 100's for 4x12 + 1x15

Banded kettlebell swings 3x15
Superset with
Chin ups 3x15
Superset with
Adductors and abductors with bands 3x20

20 minutes incline treadmill

Push press definitely gonna take getting used to, doesn't feel much stronger than strict press. Tried using a belt with front squat and it felt more stable, but the belt interferes with the front squat harness. I did the last set beltless and felt it in my lower back again. That never used to happen from front squat and that's why I just had to deload. Not sure what to make of that.

I'd expect your push press to blow up after practicing it for a few weeks. Not sure what my 1RM is, but my push press 10RM is 60 lbs higher than my strict press 10RM.

Good to be back here following along.

 

[Perrin Aybara]

I'd expect your push press to blow up after practicing it for a few weeks. Not sure what my 1RM is, but my push press 10RM is 60 lbs higher than my strict press 10RM.

Good to be back here following along.

It would be cool if I could push press 275lbs before I switch my main press back to bench.

Good to have you back. Haven't made an amazing amount of progress on bench press and back squat since you've been gone, but did front squat 405lbs this year and finally hit 700lbs on deadlift.

 

[ruckin]

It would be cool if I could push press 275lbs before I switch my main press back to bench.

Good to have you back. Haven't made an amazing amount of progress on bench press and back squat since you've been gone, but did front squat 405lbs this year and finally hit 700lbs on deadlift.

My best push press when I was at my strongest a couple years ago was 275x5, and you're way stronger than I even was at that time, so you should easily be able to get 275. I'd be surprised if you don't hit 315 actually.

About the lower back issue, is it pain or just tightness or what? I was getting some pretty bad lower back tightness myself until about a month ago, so I did a 2 week deload and feel good as new now. Might be worth considering a longer deload like that.

 

[Perrin Aybara]

My best push press when I was at my strongest a couple years ago was 275x5, and you're way stronger than I even was at that time, so you should easily be able to get 275. I'd be surprised if you don't hit 315 actually.

About the lower back issue, is it pain or just tightness or what? I was getting some pretty bad lower back tightness myself until about a month ago, so I did a 2 week deload and feel good as new now. Might be worth considering a longer deload like that.

I didn't feel it at all on SSB squats and then I felt it after a set of front squats. It's like when I take steps after I get a shock of pain right in the middle of my lower back. A couple weeks ago on deadlift I was feeling it in warmup sets and I did a moderate weight AMRAP of 10 after and felt no pain after at all.

It's weird because it doesn't affect strength and I don't feel it all the time. It seems to be caused by front squat though because I took that deload and I wasn't feeling it anymore until after front squat on Tuesday.

 

[Brandaddy]

I didn't feel it at all on SSB squats and then I felt it after a set of front squats. It's like when I take steps after I get a shock of pain right in the middle of my lower back. A couple weeks ago on deadlift I was feeling it in warmup sets and I did a moderate weight AMRAP of 10 after and felt no pain after at all.

It's weird because it doesn't affect strength and I don't feel it all the time. It seems to be caused by front squat though because I took that deload and I wasn't feeling it anymore until after front squat on Tuesday.

I don't know if I told you this, but I had the same feeling for quite awhile. I eventually just got used to it since it didn't really feel like a tight muscle that just needed a day off. It's finally gone now after I took those 4 or so months off squats and deads. I'm sure I probably didn't need to take off squats and deads entirely but it was getting pretty annoying even sitting a chair if I would twist or bend my lumbar region I would get a weird pain that almost felt more in my spine. Lol.

 

[Perrin Aybara]

I don't know if I told you this, but I had the same feeling for quite awhile. I eventually just got used to it since it didn't really feel like a tight muscle that just needed a day off. It's finally gone now after I took those 4 or so months off squats and deads. I'm sure I probably didn't need to take off squats and deads entirely but it was getting pretty annoying even sitting a chair if I would twist or bend my lumbar region I would get a weird pain that almost felt more in my spine. Lol.

Yeah, mine feels exactly in my lower spine. Besides feeling it occasionally it doesn't seem to be affecting me in any way. I don't want it getting worse though.

 

[Brandaddy]

Yeah, mine feels exactly in my lower spine. Besides feeling it occasionally it doesn't seem to be affecting me in any way. I don't want it getting worse though.

Yeah, that sounds like mine. I never got it checked out professionally. Just figured it had something to do with a form of a disc herniation. Lol.

 

[Perrin Aybara]

Yeah, that sounds like mine. I never got it checked out professionally. Just figured it had something to do with a form of a disc herniation. Lol.

I just tell myself it's nothing serious and it'll go away on its own. I am gonna try to see this chiropractor soon though. I looked him up and besides whatever degree a chiropractor has he's got a masters in sports medicine.