Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

I might end up running some var for the next month leading into my testing week. I think I got ripped off on some MK 677 and I'm almost out of it. Afraid I'm gonna drop the water weight and have my bench take a big hit.

 

[Worf]

I might end up running some var for the next month leading into my testing week. I think I got ripped off on some MK 677 and I'm almost out of it. Afraid I'm gonna drop the water weight and have my bench take a big hit.

How long have you been running Sheiko?

 

[Perrin Aybara]

How long have you been running Sheiko?

Tomorrow will be the end of week eight. Cycle 1 is four weeks, cycle 2 is six weeks, cycle 3 is five weeks, and the comp cycle is five weeks.

 

[NovaFlex]

Shit. I’m glad I’m not the only one who spends 2 hrs in the gym (when I can).

 

[Perrin Aybara]

Shit. I’m glad I’m not the only one who spends 2 hrs in the gym (when I can).

Outside of easy days I can't imagine getting everything done in under two hours. Must be some kind of bodybuilding wizardry.

 

[Perrin Aybara]

Easy stuff. Had skip a couple sets of accessories because I have to go into work here shortly.

 

[Perrin Aybara]

Figured up how much MK I've got left. Should have enough to run 10-15mg a day for the next few weeks until I test maxes. Went ahead and added var at 50mg a day until then to make up for water weight loss. Still at 150mg of test e a week.

 

[Worf]

View attachment 126928

Figured up how much MK I've got left. Should have enough to run 10-15mg a day for the next few weeks until I test maxes. Went ahead and added var at 50mg a day until then to make up for water weight loss. Still at 150mg of test e a week.

Dude, the squat rep pyramid looks brutal

 

[Perrin Aybara]

Dude, the squat rep pyramid looks brutal

It had me winded even though it moved pretty easy. Got something similar for bench coming up Saturday.

 

[NovaFlex]

Your numbers are great for being on a cruise. You’ll definitely be hitting 420+ when you blast.

 

[Perrin Aybara]

Your numbers are great for being on a cruise. You’ll definitely be hitting 420+ when you blast.

This is the strongest I've been on a cruise. Besides deadlift anyway.

 

[Perrin Aybara]

315x2 is RPE negligible. I think I could hit it for 10 reps for sure. Conventional is starting to feel a little better. At first I was still treating the start like sumo instead of ripping it off the floor and I've went back to grip and rip and it's moving faster.

 

[Silentlemon1011]

View attachment 127042

315x2 is RPE negligible. I think I could hit it for 10 reps for sure. Conventional is starting to feel a little better. At first I was still treating the start like sumo instead of ripping it off the floor and I've went back to grip and rip and it's moving faster.

How do you approach Sumo in comparison?

I've been working on trying to up my Sumo, it feels very natural.

 

[Perrin Aybara]

How do you approach Sumo in comparison?

I've been working on trying to up my Sumo, it feels very natural.

Need to forget everything about conventional when it comes to sumo. A good cue from my old coach that helped me starting out was put your nuts on the bar. You wanna lower yourself to the bar rather than just bending over like for conventional. I would take your breath, hold and brace yourself, and lower yourself till whichever hand you do underhand with can grip the bar, then grip with the other hand and raise your hips slightly so it's almost like you would fall back if you weren't holding the bar. You want your shins nearly vertical, your hips high and back as upright as possible. Then you wanna feel the tension build in your legs as you take the slack out of the bar. Be patient and don't just jerk the bar. Once it gets moving drive hard and when the bar is almost to your knees lock your knees out forcefully and drive your hips through and lock the weight out.

When I say hips high and back upright they're kind of contradictory to one another. Kind of hard to explain, the higher your hips are the less upright your back will be and getting your back more upright at the expense of having a closed knee angle is bad (you lose hamstring tightness, think strength in the bottom of a squat versus in a half squat). Something like a 45 degree back angle is a good place to start, wherever that puts your hips with your shins vertical. Working on hip mobility will improve your starting position. Sorry I'm not the best with explaining.

 

[Silentlemon1011]

Need to forget everything about conventional when it comes to sumo. A good cue from my old coach that helped me starting out was put your nuts on the bar. You wanna lower yourself to the bar rather than just bending over like for conventional. I would take your breath, hold and brace yourself, and lower yourself till whichever hand you do underhand with can grip the bar, then grip with the other hand and raise your hips slightly so it's almost like you would fall back if you weren't holding the bar. You want your shins nearly vertical, your hips high and back as upright as possible. Then you wanna feel the tension build in your legs as you take the slack out of the bar. Be patient and don't just jerk the bar. Once it gets moving drive hard and when the bar is almost to your knees lock your knees out forcefully and drive your hips through and lock the weight out.

When I say hips high and back upright they're kind of contradictory to one another. Kind of hard to explain, the higher your hips are the less upright your back will be and getting your back more upright at the expense of having a closed knee angle is bad (you lose hamstring tightness, think strength in the bottom of a squat versus in a half squat). Something like a 45 degree back angle is a good place to start, wherever that puts your hips with your shins vertical. Working on hip mobility will improve your starting position. Sorry I'm not the best with explaining.

Thay was actually an excellent explanation

Makes total sense.
I learn from reading, so that was actually very helpful

Thanks brother

 

[Perrin Aybara]

Thay was actually an excellent explanation

Makes total sense.
I learn from reading, so that was actually very helpful

Thanks brother

Anytime.

 

[Perrin Aybara]

Another easy day. Took a little longer than usual because I'm tired from yesterday, but everything moved well. Really loving this routine, almost no aches and pains from training and my bar speed looks better than ever.

 

[Btcowboy]

View attachment 127136

Another easy day. Took a little longer than usual because I'm tired from yesterday, but everything moved well. Really loving this routine, almost no aches and pains from training and my bar speed looks better than ever.

Awesome, I am liking it too, but have the bicep tendon issues still

 

[Perrin Aybara]

Awesome, I am liking it too, but have the bicep tendon issues still

My form feels really dialed in. Even on days I don't feel great everything moves about the same.

 

[NovaFlex]

My form feels really dialed in. Even on days I don't feel great everything moves about the same.

Do you feel the extra volume at sub ~60% has helped any? I see a lot of volume in that area