Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

Can’t you pick up some thinner chains and 2 carabiners to attach them to?

Yeah, I'm gonna buy a couple carabiners. I'm gonna weigh the chains at my gym and see if they're close to the 8-10kg recommended for Sheiko. I'd like to have something adjustable to attach them with so on bench I can have the length just right so at the bottom there's no chain and the top all of it is off the ground. For deadlift they can just be attached directly I guess.

 

[Perrin Aybara]

Beltless sumo deadlift
405lbs for 12x1

Two board paused bench 295x3, 315x3, 335x3

Belt squats holding a kettlebell 210lbs for 5x10

Dumbbell pullovers 80lbs for 5x10

Dumbbell flyes 50x10, 60x10, 60x10, 60x10, 60x10

Push ups 5 sets of 40

 

[SteroidsBro]

Didn't weigh today, but was 198lbs yesterday

Bench 275x3, 275x3, 275x3, 275x13

Zercher squats 225lbs for 3x10

Incline dumbbell press 100's for 5x10

Dumbbell glute bridges 3x30

Bodyweight adductors 3x10

Hamstring curls 5x10

Can you help me understand why you used 275x10, 295x10, 315x10 for Romanian deadlifts and 275x3x3, 275x13 for bench?

 

[Perrin Aybara]

Can you help me understand why you used 275x10, 295x10, 315x10 for Romanian deadlifts and 275x3x3, 275x13 for bench?

Normally would be straight weight for 3x10 for a variation like that, but I haven't done Romanian deadlift in forever, so I kept adding weight because it wasn't heavy enough.

The bench is my peak set day, which used to be a peak double or triple, but lately I've been doing an AMRAP (as many reps as possible). I take a certain weight, do 3 sets of 3, then rep out the fourth set. Three weeks later on my next peak set day I'll add weight and do it again. Adding weight and keeping reps as high as possible until I'm eventually hopefully hitting some new lower rep PRs.

 

[SteroidsBro]

Normally would be straight weight for 3x10 for a variation like that, but I haven't done Romanian deadlift in forever, so I kept adding weight because it wasn't heavy enough.

Oh ok, why did you choose 10 reps?

The bench is my peak set day, which used to be a peak double or triple, but lately I've been doing an AMRAP (as many reps as possible). I take a certain weight, do 3 sets of 3, then rep out the fourth set. Three weeks later on my next peak set day I'll add weight and do it again. Adding weight and keeping reps as high as possible until I'm eventually hopefully hitting some new lower rep PRs.

Interesting, I'm so far from being able to wrap my mind around this shit. All I've ever done for strength is 5x5. I don't think I'll ever go as far as using bands and stuff, YOU ARE ABOUT THIS LIFE, HOMEBOY!

 

[Perrin Aybara]

Oh ok, why did you choose 10 reps?

I consider Romanian deadlift a hypertrophy oriented variation, so better suited for higher reps.

Interesting, I'm so far from being able to wrap my mind around this shit. All I've ever done for strength is 5x5. I don't think I'll ever go as far as using bands and stuff, YOU ARE ABOUT THIS LIFE, HOMEBOY!

I still incorporate 5x5, but eventually you'll need more variety. 3x3 + AMRAP is something I've been toying with since last year. I alternate volume (like 5x5), with a light day, with a peak set day. Goal is progress the peak set day.

I am about this powerlifting life though, haha.

 

[Perrin Aybara]

Did my normal Sunday stuff

Dumbbell overhead press, chin ups, dips, etc plus a little incline treadmill. Forgot to type it up earlier.

 

[Worf]

Did my normal Sunday stuff

Dumbbell overhead press, chin ups, dips, etc plus a little incline treadmill. Forgot to type it up earlier.

Do you get a lot of carryover with ohp/ shoulder pressing movements and bench?

 

[Perrin Aybara]

Do you get a lot of carryover with ohp/ shoulder pressing movements and bench?

Not really that I can tell. Those couple years I couldn't bench without pain I did mostly OHP and it seemed to maintain my bench somewhat. Most of my best bench gains were made doing a lot of comp bench and little else. I do like OHP though.

 

[Perrin Aybara]

And so it begins...

 

[NovaFlex]

And so it begins...

View attachment 124427

Is this Sheiko?

 

[Worf]

And so it begins...

View attachment 124427

Death by volume

 

[Perrin Aybara]

Is this Sheiko?

Yes, I downloaded the spreadsheet and input my maxes and it supplies the sets and reps.

https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/

There's the link if you're interested. It's called Sheiko Advanced Medium Load. It's high frequency and volume with low intensity mostly, the average weights used are 60-70% 1RM. Around week 12 or 14 it has you hitting 2-3 singles with the max numbers you entered though.

 

[NovaFlex]

Yes, I downloaded the spreadsheet and input my maxes and it supplies the sets and reps.

https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/

There's the link if you're interested. It's called Sheiko Advanced Medium Load. It's high frequency and volume with low intensity mostly, the average weights used are 60-70% 1RM. Around week 12 or 14 it has you hitting 2-3 singles with the max numbers you entered though.

I might give it a go. My bench isn’t moving. Was hoping the volume might help.

 

[Worf]

Yes, I downloaded the spreadsheet and input my maxes and it supplies the sets and reps.

https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/

There's the link if you're interested. It's called Sheiko Advanced Medium Load. It's high frequency and volume with low intensity mostly, the average weights used are 60-70% 1RM. Around week 12 or 14 it has you hitting 2-3 singles with the max numbers you entered though.

You think you can handle the volume. You have more experience than me, I think you can do it. At this time I wouldn’t make it. Maybe down the road when my work capacity is a little better

 

[Perrin Aybara]

You think you can handle the volume. You have more experience than me, I think you can do it. At this time I wouldn’t make it. Maybe down the road when my work capacity is a little better

I can handle it for sure. I've run a Sheiko routine before. I respond better to higher volume, lower intensity training anyway.

 

[MindlessWork]

I can handle it for sure. I've run a Sheiko routine before. I respond better to higher volume, lower intensity training anyway.

Hope it goes very well for you and no injuries. Go get it!

 

[Worf]

I can handle it for sure. I've run a Sheiko routine before. I respond better to higher volume, lower intensity training anyway.

I’ve been doing that volume block the past 8 weeks or so. Couple little PR’s on squat and dead but nothing on bench. If anything I kinda felt like my strength was slipping on bench but work capacity was greatly improving. Hoping to see some realization during the peaking phase.

 

[SteroidsBro]

Yes, I downloaded the spreadsheet and input my maxes and it supplies the sets and reps.

https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/

There's the link if you're interested. It's called Sheiko Advanced Medium Load. It's high frequency and volume with low intensity mostly, the average weights used are 60-70% 1RM. Around week 12 or 14 it has you hitting 2-3 singles with the max numbers you entered though.

If my bench is the only lift that isn't gaining should i give this a try, for bench press only, at the start of my next blast? im at the end of a blast now. Would I just continue 5x5 until then?

 

[Perrin Aybara]

I’ve been doing that volume block the past 8 weeks or so. Couple little PR’s on squat and dead but nothing on bench. If anything I kinda felt like my strength was slipping on bench but work capacity was greatly improving. Hoping to see some realization during the peaking phase.

Fatigue masks fitness, they say. Sometimes you lose some performance from the volume, but then you drop it down and you peak.

If my bench is the only lift that isn't gaining should i give this a try, for bench press only, at the start of my next blast? im at the end of a blast now. Would I just continue 5x5 until then?

Might as well start it soon. Doing something different should help.