Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

High bar squat
315x10, 315x10, 315x10, 315x12

In the bathroom puking my guts right now. In nine years of working out this was the first time I ever threw up. Probably gonna call it a day and run back home before work.

 

[Perrin Aybara]

Went ahead and did the dumbbell overhead press and then skipped accessories and cardio.

55's x12, x12, x12, x15

 

[Worf]

Anything over 10 reps is fuckin cardio

 

[Silentlemon1011]

Anything over 10 reps is fuckin cardio

That would make an awesome stringer/T shirt for gym days lol

 

[Btcowboy]

High bar squat
315x10, 315x10, 315x10, 315x12

In the bathroom puking my guts right now. In nine years of working out this was the first time I ever threw up. Probably gonna call it a day and run back home before work.

I remember a day working up to 315x12 or something like that, then drop to 225 for a window maker set of 225x20, never again lol

 

[Perrin Aybara]

I remember a day working up to 315x12 or something like that, then drop to 225 for a window maker set of 225x20, never again lol

Squats are meant to be 5 and under reps.

 

[Silentlemon1011]

Squats are meant to be 5 and under reps.

Can I superset with quad extensions on volume days?
Or is that cardio?

 

[Perrin Aybara]

Can I superset with quad extensions on volume days?
Or is that cardio?

Not just cardio, bodybuilding cardio. The only superset accessory you need is upper back. Upper back with everything.

 

[Silentlemon1011]

Not just cardio, bodybuilding cardio. The only superset accessory you need is upper back. Upper back with everything.

Done and Done!

 

[Perrin Aybara]

Done and Done!

Slight exaggeration, but you can't go wrong with tons of back stuff. I've found glute, core, and rear delt pretty useful too.

 

[Perrin Aybara]

Skipped lifting today, didn't get home from work till around 9am and was almost 10am when I got to bed. Latest I can wake up and still work out is 3pm. Decided to make a sleep cutoff of 5 1/2 to 6 hours minimum. If having to get up up to lift would go under that I won't. Makes work too dangerous to be that tired. So slept till 4:15pm today.

 

[Logan44551]

Skipped lifting today, didn't get home from work till around 9am and was almost 10am when I got to bed. Latest I can wake up and still work out is 3pm. Decided to make a sleep cutoff of 5 1/2 to 6 hours minimum. If having to get up up to lift would go under that I won't. Makes work too dangerous to be that tired. So slept till 4:15pm today.

Smart move! Glad you are taking care of yourself

 

[Perrin Aybara]

Smart move! Glad you are taking care of yourself

A couple years ago I wouldn't have been able to bear missing a workout. I've come to realize it's not a huge deal as long as you're not skipping regularly for dumb reasons. One workout here and there for valid reasons isn't a big deal.

 

[Perrin Aybara]

Conventional deadlift
410x4x5 + 410x13

Close grip bench
225x4x5 + 225x29

Neutral grip pull ups
5x5

EZ bar curls 55x3x10

 

[MindlessWork]

Conventional deadlift
410x4x5 + 410x13

Close grip bench
225x4x5 + 225x29

Neutral grip pull ups
5x5

EZ bar curls 55x3x10

Hope you feeling better today!

 

[Perrin Aybara]

Gonna have to figure something different out schedule wise. Either go to Thursday through Monday or try to shave some more time off my days to do Monday through Friday. Had to miss today.

 

[Worf]

You’re off Friday,Saturday, Sunday?

 

[Perrin Aybara]

You’re off Friday,Saturday, Sunday?

No, only have weekends off unfortunately.

 

[Worf]

No, only have weekends off unfortunately.

Train Saturday, Sunday heavy. Then the lighter stuff Tuesday/Thursday? My schedule goes to shit in the summer as well. I don’t always get weekends off either. Training Saturday/Sun Tues/Thursday has worked pretty well

 

[Perrin Aybara]

Train Saturday, Sunday heavy. Then the lighter stuff Tuesday/Thursday? My schedule goes to shit in the summer as well. I don’t always get weekends off either. Training Saturday/Sun Tues/Thursday has worked pretty well

That's what I used to do, but Monday is guaranteed to be crazy, so barely any sleep going into Tuesday. Saturday I can sleep in and go to bed early Saturday and Sunday, so Saturday through Monday I can be rested. During the week it's doubtful to be able to pull off two days in a row and the length of four day a week sessions is too long.

I'm thinking Friday, Saturday, Sunday, Monday, and Wednesday. Shorter sessions and Friday and Wednesday I'll just load up on caffeine and modafinil to make it through on no sleep.

Or Saturday, Monday, and Wednesday really long sessions with Wednesday being the only really rough day of no sleep.

I really wanted to free up weekends since I don't see my girlfriend Monday through Friday anymore. I'm sleeping 10-12 hours on weekends, adding 2+ hour gym sessions really shortens those days.