Perrin Aybara's Journey to an Elite Powerlifting Total

[Btcowboy]

What did you do to the quotes lol

He made them a mess lol..

 

[Worf]

Looks like yours did it too @Perrin Aybara

 

[Perrin Aybara]

Looks like yours did it too @Perrin Aybara

It was because of yours lol. Reminds me of that 80's drug commercial, I learned it from you, dad!

 

[Perrin Aybara]

Found a Workout Anytime and got a week pass for $40.

198lbs

Beltless wide stance high bar squat 315lbs for 4x5

Beltless sumo deadlift 405x5, 405x5, 405x10

Single leg press 5x10 each side

Neutral grip pull up x10
Rock grip pull up x9 (kinda hard)
Wide grip pull up x5

Wasn't gonna do any squats or deadlift till the first of the year, but decided to just go really light today and it felt fine.

 

[Perrin Aybara]

I've got an outline of my first of the year programming. I've got three waves planned, three weeks each. First wave just eating at maintenance, second two running a short blast and gradually increasing calories. The usual volume, speed, intensity format.

My main comp movement will be for strength and my two variations will be more hypertrophy. Intensity days will be the 3x3 + AMRAP. Starting light and never really going heavy, but moderate by the end of the 9 weeks. Squat I'm thinking start with 315lbs, second wave 365lbs and last wave 405lbs. Bench first wave 275lbs, second wave 300lbs, third wave 325lbs. Deadlift 500lbs first wave, 550lbs second wave, 600lbs third wave.

I think I've got everything pretty well mapped out, gear wise, training wise, food, and goals wise. I'll post it all up here in the next week or two.

 

[Perrin Aybara]

Bench 275x5, 280x5, 285x5, 295x5, 225x15

Leg press 270lbs for 3x20

Incline dumbbell press 80's x15, x15, x12, x10, x10

Quadruped row 60lbs for 3x10

 

[Perrin Aybara]

 

[jaymaximus]

View attachment 123458

Much better than a white Christmas

 

[Perrin Aybara]

Much better than a white Christmas

Definitely. White sands and 70 degree weather. Snow gets old.

 

[jaymaximus]

Definitely. White sands and 70 degree weather. Snow gets Cold.

Fixed that for you

You get extra points if instead of swimming trunks you wear your singlet!

 

[Perrin Aybara]

Fixed that for you

You get extra points if instead of swimming trunks you wear your singlet!

Didn't bring it and can't swim.

We were just at a Ross store and my girlfriend tried to talk me into buying some swimming trunks with tigers and flowers all over them. If they weren't just a little too short was gonna get them.

 

[Perrin Aybara]

Fasted cardio

10 minute warmup
10 minutes HIIT
5 minute rest
40 minutes LISS

Merry Christmas!

 

[MindlessWork]

Merry Christmas @Perrin Aybara and here’s to great gains for the new year!

 

[Perrin Aybara]

198lbs

Admittedly I've had a cheat meal every day of vacation with dessert all nights except one, but I've pretty well been staying in normal calorie range.

Wasn't gonna deadlift or squat this week, but couldn't resist. Didn't bring my belt plus haven't done either in awhile, so went light.

Beltless deadlift 495x3, 545x3, 495x3, 500x10

Paused bench 275x1, 295x1, 315x1, 325x1

45 degree back extensions +50lbs for 5x10

Hammer strength lat pull downs 5x10

Deadlift felt pretty good as far as I could tell with the light weight. Zero back pain at least, RPE almost nonexistent. Bench on the other hand felt pretty shitty. I guess to be expected with over 20lbs weight loss. I put my max at 350-365lbs right now going by feel. Getting back to eating at maintenance calories should remedy that some.

 

[Btcowboy]

Beltless deadlift 495x3, 545x3, 495x3, 500x10

Deadlift felt pretty good as far as I could tell with the light weight.

Hahaha light you say? Well done brother one day for me.

 

[Perrin Aybara]

Hahaha light you say? Well done brother one day for me.

That's what my training partner always says, lol. It's like 70% though. Easy set of 10 not bad for all the time off and cutting weight, I guess.

I'd really like to pull 500lbs for 18-20 reps on my deadlift AMRAP day three weeks from Saturday. Just because 500x20 has a nice ring to it. Then 550x12-15 and 600x8-10 on the following AMRAP days.

 

[NovaFlex]

That's what my training partner always says, lol. It's like 70% though. Easy set of 10 not bad for all the time off and cutting weight, I guess.

I'd really like to pull 500lbs for 18-20 reps on my deadlift AMRAP day three weeks from Saturday. Just because 500x20 has a nice ring to it. Then 550x12-15 and 600x8-10 on the following AMRAP days.

I’d LiKe tO pUlL 6o0 x tEn he says...

Over here struggling to lockout 600. Lol.

Everything looks solid bro. I was thinking of adding an AMRAP set into my next volume block, next month. Worth it?

 

[Perrin Aybara]

I’d LiKe tO pUlL 6o0 x tEn he says...

Over here struggling to lockout 600. Lol.

Everything looks solid bro. I was thinking of adding an AMRAP set into my next volume block, next month. Worth it?

I really like an AMRAP over a set number of reps on a peak set day. Technically can't fail by missing reps. They can be hard to recover from, so that's something to keep in mind. Not something to do every week, at least not with deadlift anyway. It's a good way to get away from trying and failing with certain numbers. Just keep your reps as high as you can week to week on the AMRAPs and keep hitting rep PRs until you're back in heavy territory.

My format is 3x3 and then an AMRAP with the same weight. Start with a weight I can get high reps for and do an AMRAP every three weeks on my peak set days adding weight. How much depends on how quickly I'm wanting to get back into heavy weights and how many training cycles I'm trying to run.

 

[Worf]

That's what my training partner always says, lol. It's like 70% though. Easy set of 10 not bad for all the time off and cutting weight, I guess.

I'd really like to pull 500lbs for 18-20 reps on my deadlift AMRAP day three weeks from Saturday. Just because 500x20 has a nice ring to it. Then 550x12-15 and 600x8-10 on the following AMRAP days.

10+ reps? What is this fuckery?

 

[Perrin Aybara]

10+ reps? What is this fuckery?

Off season fuckery in the form of deadlift cardio.

In all seriousness though I've had good results with higher rep deadlifts breaking through plateaus.