Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

The bench single at 365lbs moved a little better and was about RPE 8, but still way harder than it should be. Sets felt hard too. Don't know what's going on with bench, but I'm super weak on it lately. Maybe just the lack of sleep and being on a blast before compensated for it. Maybe not enough flat bench volume and too much pressing intensity.

Just gotta get through this week and I'll have time to sleep again. The brain fog from it is getting terrible. Today I lost my wallet before going to the gym and had put it in my gym bag without realizing it. A couple days ago I locked my garage with the only keys to the garage inside and had to break the door down. Last week bought a car wash with filling up my gas and left the receipt with the car wash code at the pump. Have left out tons of lunch meat and Fairlife milk to go bad lately too.

 

[Silentlemon1011]

View attachment 133674

The bench single at 365lbs moved a little better and was about RPE 8, but still way harder than it should be. Sets felt hard too. Don't know what's going on with bench, but I'm super weak on it lately. Maybe just the lack of sleep and being on a blast before compensated for it. Maybe not enough flat bench volume and too much pressing intensity.

Just gotta get through this week and I'll have time to sleep again. The brain fog from it is getting terrible. Today I lost my wallet before going to the gym and had put it in my gym bag without realizing it. A couple days ago I locked my garage with the only keys to the garage inside and had to break the door down. Last week bought a car wash with filling up my gas and left the receipt with the car wash code at the pump. Have left out tons of lunch meat and Fairlife milk to go bad lately too.

It sounds like you need a solid deload
Maybe a few days off with the old lady.

This kind of stuff happens to me when I'm overworked and overtraining/undersleeping.

I typically juggle 5-6 jobsites at once, manage clients/material/schedule for all of them.

when I'm in a situation like you, I cant even frame a fuxking singular wall straight
It's a good sign that you need to.take some time.

PL will be there when you get back, training when you're as tired as you are now, honestly doesnt accomplish much.
I'm also willing to bet that your bench is still fucked from Smolov jr

 

[Perrin Aybara]

It sounds like you need a solid deload
Maybe a few days off with the old lady.

This kind of stuff happens to me when I'm overworked and overtraining/undersleeping.

I typically juggle 5-6 jobsites at once, manage clients/material/schedule for all of them.

when I'm in a situation like you, I cant even frame a fuxking singular wall straight
It's a good sign that you need to.take some time.

PL will be there when you get back, training when you're as tired as you are now, honestly doesnt accomplish much.
I'm also willing to bet that your bench is still fucked from Smolov jr

I don't know, squat and deadlift are progressing, but I'm so far behind on them I'm sure I can progress linearly easily for awhile. Either way my mind is totally fried. I'm usually a meticulous person and I'm fucking up simple stuff daily because my mind is nonfunctional.

 

[Worf]

It’s probably the night shift getting to you

 

[Perrin Aybara]

It’s probably the night shift getting to you

I read the brain doesn't function as well being up all night. I've taken to it pretty well and sleep fine. It's just the lack of getting enough because of time. I've never in my life been unable to get 8 hours of uninterrupted sleep every night until this job. Hopefully the shorter hours help, if not may look into nootropics.

 

[BigBaldBeardGuy]

I read the brain doesn't function as well being up all night. I've taken to it pretty well and sleep fine. It's just the lack of getting enough because of time. I've never in my life been unable to get 8 hours of uninterrupted sleep every night until this job. Hopefully the shorter hours help, if not may look into nootropics.

Armodafinil [emoji106]

 

[Perrin Aybara]

Armodafinil [emoji106]

Is it better than modafinil? Already taking it on days I'm short of sleep. Helps stay awake, but doesnt seem to help with being forgetful.

 

[Blange89]

Is it better than modafinil? Already taking it on days I'm short of sleep. Helps stay awake, but doesnt seem to help with being forgetful.

I was taking aromadafil and loved it. I've heard its like a "purer" form of modafinil, but doesn't last as long.

 

[BigBaldBeardGuy]

Is it better than modafinil? Already taking it on days I'm short of sleep. Helps stay awake, but doesnt seem to help with being forgetful.

2nd generation. New and improved.

Personally, I couldn’t tell the difference but my wife swears she feels a lot more focused on Armodafinil.

 

[Perrin Aybara]

215lbs



Deficit deadlift single at 545lbs felt pretty easy, around RPE 8. Deadlift seems to be coming back nicely on this setup.

Had to do yesterday's workout today, this whole last week was 12 hour days and I was dying by yesterday only getting 5-6 hours of sleep even without skipping two hours to get up early for gym. I'll have much shorter days starting Wednesday, so really looking forward to it.

Weight isn't budging even with the recent addition of a sixth meal. Right now the extra meal is just an additional sandwich, but I guess I'm going to have to make it a full meal. I've kept up drinking the whole milk daily post blast as well. Getting up over 220lbs is where I always struggle like my body rejects weighing that much.

Once I get on the shorter shifts and get moved I've got some changes on my routine. Going to 4 or 5 days a week again for one. The other I'm going to swap my OHP slot for more bench and swap most of my bench variations just for more flat bench. Also swapping leg press for more high bar squat.

So should look like this
Two high bar squat plus front squat for squats
Three flat bench plus slingshot bench for bench
Deficit conventional, conventional block pull, plus good mornings for deadlift

For accessories depends on what the gym I end up as has. I'd like to do glute ham raise pretty much every time and then alternative vertical and horizontal pulling. Might alternative glute ham raises with ab wheel.

 

[Worf]

Will additional frequency help you gain weight? Or you’re just trying to maintain? Having that ceiling isn’t a terrible thing if you’re strength will continue moving forward. I seem to have the opposite problem.I’m having trouble loosing weight after I bulk. I got comfortable at 230 and it’s getting difficult to go back closer to 220 without it impacting my numbers.

 

[Perrin Aybara]

Will additional frequency help you gain weight? Or you’re just trying to maintain? Having that ceiling isn’t a terrible thing if you’re strength will continue moving forward. I seem to have the opposite problem.I’m having trouble loosing weight after I bulk. I got comfortable at 230 and it’s getting difficult to go back closer to 220 without it impacting my numbers.

Additional meal frequency? I just thought I'd add a meal and then add to that meal and other meals. I can pretty much eat all night at work in between stops. Within the limitations of my appetite anyway.

I'm trying to get up to 220lbs in the AM and get comfortable at that weight. My squat and deadlift will continue to go up regardless since they're down so much currently. Bench is what suffers when I lose any weight at all. I think at 220lbs I could comfortably hit 400+ any given day rather than just high 300's at 215ish.

 

[Worf]

I mean training frequency. If I added more training days I would have to add more food just to keep up with it. Bench does seem like it’s the most sensitive to bw

 

[Perrin Aybara]

Deload week

 

[Silentlemon1011]

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Deload week

Your deload is week is my heavy week

 

[theprodgicalson]

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Deload week

Been meaning to ask, the answer is probably back a few pages. Is this Nuckols Average to Savage?

 

[Perrin Aybara]

Been meaning to ask, the answer is probably back a few pages. Is this Nuckols Average to Savage?

Yes, Average to Savage 2.0. I bought the template to take a break from doing my own programming awhile. It's pretty customizable.

 

[theprodgicalson]

Yes, Average to Savage 2.0. I bought the template to take a break from doing my own programming awhile. It's pretty customizable.

I have a copy that I haven't played with hardly at all. Can you change the setup to peak at a certain time? Like in 14 weeks etc etc. From what I remember it's like 20+weeks long

 

[Perrin Aybara]

I have a copy that I haven't played with hardly at all. Can you change the setup to peak at a certain time? Like in 14 weeks etc etc. From what I remember it's like 20+weeks long

I haven't gotten that far with it. There's a template you can totally custom build that I haven't messed with yet. You can utilize different progression from different versions like the AMRAP or RIR for different lifts. Not sure about changing the timetable.

 

[Perrin Aybara]

Since this was a deload week anyway I went ahead and just took Wednesday and Friday off. With my grandmother dying on Monday, work being crazy, and trying to get everything lined out for the new house I figured the rest would be better than light lifting. Training the new guy and switching routes got delayed until next week too.

Will continue with 3x a week training for now and once things calm down a bit switch to 5x. Going to have to toy with the spreadsheet a bit to get things the way I want them.

Leaning towards this being my setup, but may change a few things yet. Will get more accessories and cardio in on 5 days a week.



Also been having some forearm pain in my right arm. Only really bothers me on pull ups and feels muscular rather than what I'm used to getting. I think it's from work where we use this hook thing to drag plastic tubs. I put quite a bit of weight on them and grasp and drag up inclines pretty much always right handed. Gonna try some rubber bands and opening and closing my hand against them while I drive.