Perrin Aybara's Journey to an Elite Powerlifting Total

[MindlessWork]

Are gyms opening up in your area yet @Perrin Aybara ?

 

[Perrin Aybara]

Are gyms opening up in your area yet @Perrin Aybara ?

Nothing yet. Depends how many want to disregard the extended lockdown next month.

 

[Silentlemon1011]

View attachment 129295

Tough, but got everything with no grinders. Also pinned 500mg of test e this morning, will be doing that twice a week.

@Blange89 trying out the straight gram of test thing. We'll see how it goes.

Cant wait to see those numbers creep up

Gotta love that Test, king of compounds.

 

[Freddy19]

Cant wait to see those numbers creep up

Gotta love that Test, king of compounds.

Perrin interesting to see that training regime with all three lifts. I’ve tried everything, and sincerely, im freaking traumatized with the damn deadlift. I’ve been stuck at 490lbs for over a year and it’s gotten to the point that I’m avoiding the lift.
I’m going to try that programming you posted.

 

[Perrin Aybara]

Perrin interesting to see that training regime with all three lifts. I’ve tried everything, and sincerely, im freaking traumatized with the damn deadlift. I’ve been stuck at 490lbs for over a year and it’s gotten to the point that I’m avoiding the lift.
I’m going to try that programming you posted.

Here's where I got the spreadsheet:

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

Sometimes you need something different to get numbers moving again.

 

[Freddy19]

Here's where I got the spreadsheet:

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

Sometimes you need something different to get numbers moving again.

Thanks my brother

 

[Perrin Aybara]

Thanks my brother

Keep us updated on how it goes. It's been great for my bench. Lower body can't really say because I've been dealing with this hip injury the whole time.

 

[Freddy19]

Keep us updated on how it goes. It's been great for my bench. Lower body can't really say because I've been dealing with this hip injury the whole time.

Yes I will, hope you overcome that injury soon. Question Perrin I’m 45 years old you think working out five to six times a week is too much?

 

[Silentlemon1011]

Yes I will, hope you overcome that injury soon. Question Perrin I’m 45 years old you think working out five to six times a week is too much?

Could be beneficial to run a log.
The PL crew has helped me out so much with training, I've been hitting some nice PRs coming off of injuries thanks to the boys.
You wont ever find a more supportive and amazing group of guys.

 

[BigBaldBeardGuy]

Yes I will, hope you overcome that injury soon. Question Perrin I’m 45 years old you think working out five to six times a week is too much?

I know you asked Perrin but I saw 45 years old and your question. I’m also 45. There’s a couple different Sheiko programs. Some are as few as 3 days a week. But it’s all about submaximal volume. So you get it in each week whether it’s three long-ass 2 1/2 to 3 hour workouts or spread out over 5 to 6 days where it takes less than 1-2 hours. I actually prefer the 4, 5 or 6 day training or I’ll split it up so it is. The 3 day programs are a grind and after a couple weeks you aren’t looking forward to it.

Sheiko is all about volume. Lots of volume. That’s what makes it a good program though. Less chance of injury and you need volume to bust thru a plateau like you’ve got.

 

[Brandaddy]

Yes I will, hope you overcome that injury soon. Question Perrin I’m 45 years old you think working out five to six times a week is too much?

I'm obviously not Perrin, but personally I think as long as you equate total weekly volume on your lifts, it doesn't really matter. With that being said, I feel most people can easily get away with 3-4 days a week. I used to do 6 days a week originally, then switched to 5. Now I'm at 4 and still making plenty of progress but the 3 days off a week sure is nice on the joints.

 

[Perrin Aybara]

@Freddy19 I agree with the above answers. Personally I like four days a week.

 

[Worf]

Perrin interesting to see that training regime with all three lifts. I’ve tried everything, and sincerely, im freaking traumatized with the damn deadlift. I’ve been stuck at 490lbs for over a year and it’s gotten to the point that I’m avoiding the lift.
I’m going to try that programming you posted.

What are you currently doing for deadlifts? Frequently? Total sets reps? Intensity?

 

[Freddy19]

I know you asked Perrin but I saw 45 years old and your question. I’m also 45. There’s a couple different Sheiko programs. Some are as few as 3 days a week. But it’s all about submaximal volume. So you get it in each week whether it’s three long-ass 2 1/2 to 3 hour workouts or spread out over 5 to 6 days where it takes less than 1-2 hours. I actually prefer the 4, 5 or 6 day training or I’ll split it up so it is. The 3 day programs are a grind and after a couple weeks you aren’t looking forward to it.

Sheiko is all about volume. Lots of volume. That’s what makes it a good program though. Less chance of injury and you need volume to bust thru a plateau like you’ve got.

Thanks so much bro! It makes a lot of sense. I’ve been training all those days and doing two hours minimum and I could tell you I’ve stalled! No progress is frustrating

 

[Freddy19]

I'm obviously not Perrin, but personally I think as long as you equate total weekly volume on your lifts, it doesn't really matter. With that being said, I feel most people can easily get away with 3-4 days a week. I used to do 6 days a week originally, then switched to 5. Now I'm at 4 and still making plenty of progress but the 3 days off a week sure is nice on the joints.

Yes , I need that would definitely look at your recommendations

 

[Freddy19]

What are you currently doing for deadlifts? Frequently? Total sets reps? Intensity?

Well I used to do it three times a week against the recommendations of my gym owner. I taught the more I do the better. I heard on one of Louie Simmons POD cast that he said his Guys actually train 8 times a week. I taught I was doing the correct thing. My deadlift went from 375 to 490 within 8 months. Now, I know is beginner advancement. But, for the past year or so, nothing. I bought a reverse hyper machine thinking that would help if I do it every day. But nah, it hasn’t helped. To answer your question. I go heavy once a week and dynamic a the second day with bands or chains.

 

[Worf]

Well I used to do it three times a week against the recommendations of my gym owner. I taught the more I do the better. I heard on one of Louie Simmons POD cast that he said his Guys actually train 8 times a week. I taught I was doing the correct thing. My deadlift went from 375 to 490 within 8 months. Now, I know is beginner advancement. But, for the past year or so, nothing. I bought a reverse hyper machine thinking that would help if I do it every day. But nah, it hasn’t helped. To answer your question. I go heavy once a week and dynamic a the second day with bands or chains.

Try throwing in some variations like SLDL, sumo, snatch grip deadlifts. More reps or more weight every week until you hit a wall then deload. You get to 500 soon

 

[Freddy19]

Try throwing in some variations like SLDL, sumo, snatch grip deadlifts. More reps or more weight every week until you hit a wall then deload. You get to 500 soon

Perfect. Will do thanks

 

[Btcowboy]

Yes I will, hope you overcome that injury soon. Question Perrin I’m 45 years old you think working out five to six times a week is too much?

I am 46, running Shieko Intermediate Medium 3 days a week and progressing well. I say running it, I was running it until the Covid shit came about. I am restarting when my equipment gets here.

 

[Freddy19]

I am 46, running Shieko Intermediate Medium 3 days a week and progressing well. I say running it, I was running it until the Covid shit came about. I am restarting when my equipment gets here.

Nice! I bought some equipment from Titan waif if it’s delivery also.