NovaFlex
Well-known Member
Hell yeah man. Did you get a chance to check the PDF I posted?
MESO-Rx
Anabolic Steroids
Perrin Aybara's Journey to an Elite Powerlifting Total
- Thread starter Perrin Aybara
- Start date
-
- Tags
- bench deadlift powerlifting squat
Perrin Aybara
Master
I glanced over it. It looks very similar to what I did for trap bar deadlift a few years ago when I spent about twelve weeks progressing it just for fun. Worked really well and ended up pulling 755x1 on the trap bar at the end.
I did two weeks at each rep range going 10, 8, 6, 4, 2 trying to add a few pounds each time and maxed at the end.
NovaFlex
Well-known Member
Spoke to him on IG and he said he created that program for himself with the help of Josh Bryant, and it’s what got him to 600+
at this point, I’d take a magic dildo in my ass if it upped my poverty bench to a decent level
Perrin Aybara
Master
Spoke to him on IG and he said he created that program for himself with the help of Josh Bryant, and it’s what got him to 600+
at this point, I’d take a magic dildo in my ass if it upped my poverty bench to a decent level
Ditto for me and squat lol.
I started that routine I was talking about on the last post of page 154 of this log if you're interested. I don't think he plagiarized me or anything lol, it's fairly straightforward decreasing volume and increasing intensity over time. In theory you'd probably get some hypertrophy in those early weeks setting the tone for PRs. Lower injury risk in the higher rep ranges starting out too. Less CNS fatigue. I think it looks good. Good frequency too.
NovaFlex
Well-known Member
I wasnt insinuating that, lol. Just giving the back story on that particular program. When I looked it over it seemed quite simple, as you said. I was kinda disappointed that it was just *that* for $50, if I’m honest... But I mean, if it worked for him to push 600...There’s gotta be some legitimacy to it.
Yeah, it’s got 3 8 week phases—Hypertrophy, strength and peaking. He claims you can run it all year round. I’d probably switch up some accessories for specificity’s sake, though.
my only concern is that it doesn’t seem like a lot of direct tricep work. I could be wrong though.
Perrin Aybara
Master
I've never been one for much direct triceps work, but my bench isn't 600+ either. Maybe it's something I've been missing.
Perrin Aybara
Master
Smolov day one
Bench 270x6x6
Chin up AMRAP 15 reps
Bench 270x6x6
Chin up AMRAP 15 reps
Are you doing it 4 days a week?
Perrin Aybara
Master
Yeah, I was thinking Monday, Wednesday, Friday, and Sunday. Where Sunday is the 10x3 and then do the easy 6x6 the next day on Monday. With my work hours and what days are typically very busy it makes the most sense.
Last time I did it Saturday, Sunday, Tuesday, Thursday with doing the 6x6 and 7x5 back to back on weekends and having the day off between the two heavy days.
Also set training max at 390lbs.
Worf
Elite
You’re also planning on doing deadlifts conventional? Skipping squats? I’ve herd the best time to Run smolov is when a person is trying to peak one lift only since it takes a toll over the time.
Perrin Aybara
Master
Gonna pull conventional and squat high bar just on days when I have time to get enough sleep. Mostly a maintenance thing. Not programmed just like a 3x5, 5x5, or like an RPE 9 single. Chins and pull ups here and there.
Perrin Aybara
Master
Bench 290lbs for 7x5
Bench moved kinda shitty for how light it was. Didn't have time to get much sleep last night. On week five and hoping the gear will kick in soon.
Also did 220x10 zercher squats. Was gonna do 3x10, but didn't have time.
Bench moved kinda shitty for how light it was. Didn't have time to get much sleep last night. On week five and hoping the gear will kick in soon.
Also did 220x10 zercher squats. Was gonna do 3x10, but didn't have time.
Perrin Aybara
Master
Bench 310lbs for 8x4
Moved pretty well today. Hard to judge so low an RPE, but felt like I could hit 310lbs for about 12. Still lacking sleep this whole week. They're training a new manager for the guys that load the trucks and apparently even printing copies is proving very difficult for him. We're leaving 45+ minutes late every night this week. Weight gain is going reasonably well, was 216lbs yesterday.
Moved pretty well today. Hard to judge so low an RPE, but felt like I could hit 310lbs for about 12. Still lacking sleep this whole week. They're training a new manager for the guys that load the trucks and apparently even printing copies is proving very difficult for him. We're leaving 45+ minutes late every night this week. Weight gain is going reasonably well, was 216lbs yesterday.
Worf
Elite
Maybe you could take his job?
Perrin Aybara
Master
They work for a different company.
Perrin Aybara
Master
Bench 330lbs for 9 sets of 3
Slingshot bench 360x3
Deadlift worked up to 535x5 conventional
Pull up AMRAP x13
Slingshot bench 360x3
Deadlift worked up to 535x5 conventional
Pull up AMRAP x13
Perrin Aybara
Master
Bench 285lbs for 6x6
Front squat 275lbs for 3x5
Front squat 275lbs for 3x5
Perrin Aybara
Master
Bench 305lbs for 7x5
Going into week six of blast. Still not really feeling "on" yet, but going on very little sleep this week. Feeling a little beat up already.
Going into week six of blast. Still not really feeling "on" yet, but going on very little sleep this week. Feeling a little beat up already.
Perrin Aybara
Master
Also weighed 222lbs this morning. Most I've weighed in a long time. Really been pushing the food hard, almost thrown up quite a few times already. Aiming for 225-230lbs by the end of the blast.
Hows the hip?
The gear always helps me push through the muscle injuries, personally.
That additional weight will also really help those numbers climb nicely, looking forward to the numbers you will out up once all is healthy again
