Perrin Aybara's Journey to an Elite Powerlifting Total

[Worf]

Also, it was @Worf and your advice that got me there.
I stopped volume on legs
Just hitting sets of 3,
Did an AMRAP yesterday and blew my fucking PR out of the water on reps

Not everyone responds well to volume on squats or deadlifts indefinitely. Not saying it doesn’t work, I think it should be waved or done in blocks. Typically the case with most guys who have trained awhile. The lower body compounds are also very much nerve driven and that needs to be trained as well-

 

[Perrin Aybara]

Not everyone responds well to volume on squats or deadlifts indefinitely. Not saying it doesn’t work, I think it should be waved or done in blocks. Typically the case with most guys who have trained awhile. The lower body compounds are also very much nerve driven and that needs to be trained as well-

You think the CNS can be trained to handle higher intensities?

 

[Worf]

You think the CNS can be trained to handle higher intensities?

I don’t really know that the science is there to say yay or nay. There’s definitely a mechanism of action where a guy/girl learns to strain with heavier and heavier weight. It’s the most apparent in beginners but it can happen with anyone. We see guys that weigh 185 bench 400+, squat 600+ etc. With minimal body mass. While this isn’t the norm in a commercial gym it’s more an exception and specific to training. I fully believe working closer to a persons true 1 rm can really improve strength as long as it isn’t too frequent. Could it just be the muscle becoming physically stronger? I think there’s a component of each.

 

[Perrin Aybara]

I don’t really know that the science is there to say yay or nay. There’s definitely a mechanism of action where a guy/girl learns to strain with heavier and heavier weight. It’s the most apparent in beginners but it can happen with anyone. We see guys that weigh 185 bench 400+, squat 600+ etc. With minimal body mass. While this isn’t the norm in a commercial gym it’s more an exception and specific to training. I fully believe working closer to a persons true 1 rm can really improve strength as long as it isn’t too frequent. Could it just be the muscle becoming physically stronger? I think there’s a component of each.

There was a guy at my old gym that said something like that. He had absolute shit deadlift form and took every set to absolute failure including warmups and eventually worked up to a failure single. But I've personally seen him pull low 700's. And that was after 400 for like 30, 495 for like 18, 585 for like 7, etc. I always thought he just had a genetically superior CNS and resistance to injury.

 

[NovaFlex]

After listening to a lot of Dave Tate and Matt Wenning, I completely believe the CNS is adaptable and trainable. The entire point of ME days in conjugate is to train the CNS to strain against heavier and heavier weights. The guys that rip their pecs apart on a heavy bench do-so because their CNS has been trained to “shut off” the safety switch that doesn’t allow you to use all of your muscle. It’s also one of Josh Bryant’s main principles for incorporating ISO’s and CAT.

I don’t really know that the science is there to say yay or nay. There’s definitely a mechanism of action where a guy/girl learns to strain with heavier and heavier weight. It’s the most apparent in beginners but it can happen with anyone. We see guys that weigh 185 bench 400+, squat 600+ etc. With minimal body mass. While this isn’t the norm in a commercial gym it’s more an exception and specific to training. I fully believe working closer to a persons true 1 rm can really improve strength as long as it isn’t too frequent. Could it just be the muscle becoming physically stronger? I think there’s a component of each.

There was a guy at my old gym that said something like that. He had absolute shit deadlift form and took every set to absolute failure including warmups and eventually worked up to a failure single. But I've personally seen him pull low 700's. And that was after 400 for like 30, 495 for like 18, 585 for like 7, etc. I always thought he just had a genetically superior CNS and resistance to injury.

 

[NovaFlex]

Not everyone responds well to volume on squats or deadlifts indefinitely. Not saying it doesn’t work, I think it should be waved or done in blocks. Typically the case with most guys who have trained awhile. The lower body compounds are also very much nerve driven and that needs to be trained as well-

Oddly enough, my DL skyrocketed when I started doing less volume, more accessories.

 

[Perrin Aybara]

Bench
325x2, 345x2, 325x2, 325x2, 325x2

Front squat
275x4x4

Strict press
190x4x2

Repped out 315lbs with this guy at my gym at the end. I got 315x8 and he got 315x15. Did some triceps stuff with him and will probably start benching with him.

 

[MindlessWork]

Bench
325x2, 345x2, 325x2, 325x2, 325x2

Front squat
275x4x4

Strict press
190x4x2

Repped out 315lbs with this guy at my gym at the end. I got 315x8 and he got 315x15. Did some triceps stuff with him and will probably start benching with him.

Nice things are falling into place and fitting in quickly into the new gym really has given you a boost I can tell. With more time to train you should be able to hit your groove quite handily.

 

[Silentlemon1011]

Bench
325x2, 345x2, 325x2, 325x2, 325x2

Front squat
275x4x4

Strict press
190x4x2

Repped out 315lbs with this guy at my gym at the end. I got 315x8 and he got 315x15. Did some triceps stuff with him and will probably start benching with him.

Must be awesome to have strong AF workout partners.

Excellent motivation

 

[Perrin Aybara]

Must be awesome to have strong AF workout partners.

Excellent motivation

Yeah he squats almost 700lbs and benches almost 500lbs, but deadlifts low 600's so hopefully can motivate each other.

 

[Perrin Aybara]

Sumo deadlift
600x4x2

3 board press
365x3x3
Slingshot bench
405x1
Bench
225x28

Leg press
4x10

Reverse hyper
4x10

Hypertrophy stuff

 

[Btcowboy]

Sumo deadlift
600x4x2

3 board press
365x3x3
Slingshot bench
405x1
Bench
225x28

Leg press
4x10

Reverse hyper
4x10

Hypertrophy stuff

225x28 after all that? Damn....

 

[Perrin Aybara]

225x28 after all that? Damn....

Me and this guy at my new gym are bad influences on each other. We AMRAPed 315lbs Wednesday.

 

[Btcowboy]

Me and this guy at my new gym are bad influences on each other. We AMRAPed 315lbs Wednesday.

I need a training partner like you or him lol

 

[Worf]

I need a training partner like you or him lol

My training partners are like that, mother fuckers burned me out before my meet. I’m starting to think I can’t handle volume for long periods

 

[Btcowboy]

My training partners are like that, mother fuckers burned me out before my meet. I’m starting to think I can’t handle volume for long periods

There is no one I know any where near me to train with. The one buddy who does lift is 100% bodybuilding and no interest in powerlifting.

 

[Brandaddy]

Me and this guy at my new gym are bad influences on each other. We AMRAPed 315lbs Wednesday.

I need a partner like that. Lol. I've had a few people come and go, but none that were serious enough to stick around. Except my buddy a couple years ago when I was actively competitive. He was pretty good until he tweaked his hip. Put 300lbs on his total in 6 months before it happened.

 

[MindlessWork]

What a difference a couple months make...you really rockin' lately @Perrin Aybara. Bet you never felt this motivated.

 

[Silentlemon1011]

I need a partner like that. Lol. I've had a few people come and go, but none that were serious enough to stick around. Except my buddy a couple years ago when I was actively competitive. He was pretty good until he tweaked his hip. Put 300lbs on his total in 6 months before it happened.

Damn, that's a lot of fucking weight.

I have a good training partner as well.
Hes a little off about nutrition and sometimes doesnt make workouts...
But when hes there, he puts everything he has into the bar.

 

[NovaFlex]

There is no one I know any where near me to train with. The one buddy who does lift is 100% bodybuilding and no interest in powerlifting.

Man, I’m in the same boat. I’d invite anyone over to train if they were serious about it. One of my good friends is seriously into working out, but he does fucking CrossFit and competes and shit.