Perrin Aybara's Journey to an Elite Powerlifting Total

Discussion in 'Powerlifting Forum' started by Perrin Aybara, Jan 18, 2016.

  1. RodgerThat

    RodgerThat Member

    Why you going so heavy with squats during this week right off the bat?
     
    Perrin Aybara likes this.
  2. Perrin Aybara

    Perrin Aybara Member

    Was a typo, was 4x6 with 315. I don't know, didn't really feel heavy as much as I was just winded. I just came up with an estimation of how much to do and went with it.
     
  3. RodgerThat

    RodgerThat Member

    Hardest part of being a powerlifter is dialling it back I find. Your just off a meet the other day I'd be more in the 225lb range personally to give my body a true break I think you'll find it will help in the long run to relax more this week even though you feel like you didn't get your workouts in last week don't worry you aren't getting weaker lol
     
    Mr.B66, Perrin Aybara and bhog like this.
  4. Perrin Aybara

    Perrin Aybara Member

    I feel smaller and weaker already, lol. Yeah, may just do the same with 275 next week. I don't really have a high bar squat, strict press or front squat max to work with, so there is some trial and error involved. The good mornings felt way too easy though.
     
    RodgerThat likes this.
  5. ROB581211

    ROB581211 Member AnabolicLab.com Supporter

    Subbed for sure. I've been gone for a few days and all sorts of shit has happened
     
    Perrin Aybara likes this.
  6. Perrin Aybara

    Perrin Aybara Member

    It happens, brother. Glad to have you on board and I hope you make a speedy recovery.

    I read like ten pages of a troll (I hope, if not, I don't know what to think) thread earlier at work. Like a train wreck I couldn't look away from until it was over. Seems to be a lot of that here lately.
     
    Logan44551 and ROB581211 like this.
  7. Perrin Aybara

    Perrin Aybara Member

    Here's the tentative, updated training plan.

    Tuesday
    High bar squat 5x6+
    Overhead press 4x8
    Good morning 3x10
    Slingshot bench 3x8
    Weighted planks, side raises and rear delt flyes

    Thursday
    Overhead press 5x6+
    Front squat 3x8
    Close grip floor press 3x8
    Dumbbell rows and hammer curls 5x10 each

    Saturday
    Deadlift 4x6+
    Front squat 3x10
    Bench press 4x8
    Weighted planks, side raises and rear delt flyes

    Sunday
    Hamstring curls 3x15
    Strict press 3x10
    Weighted chin ups 5x10
    Triceps exercise
    Curls 5x10-15
    Face pulls
     
    Seven, weighted chinup and ROB581211 like this.
  8. Docd187123

    Docd187123 Member

    You just finished up a meet, a grueling peaking cycle, and put a ton of stress on your body. You're not 100% right now and won't be for a few weeks. Take it easy on the training for a good solid 2wks. Nothing will be lost that can't be made right back up in a day or two. Cut down maybe to 3x a week for the immediate future and once you feel everything is back up to speed make the switch back over to your planned programming.

    Your updated program looks good. Use Sundays workout to hammer in some volume on your lagging body parts and use the hypertorphy to help fill you into your weight class. All things being equal, having more muscle mass while staying in the same weight class can only help you.
     
  9. Perrin Aybara

    Perrin Aybara Member

    Thanks, Doc. Taking it easy is something I struggle with, but you guys are right. I'll dial the weight back like 10% and call this Sunday a miss. Next week I'll use 275 on the high bar. I'm not sure where I'm at on front squat so I'll just see what 185 feels like. I believe last time I did them I was using 205-215 for 8-10.
     
    Seven, ROB581211, RodgerThat and 2 others like this.
  10. Perrin Aybara

    Perrin Aybara Member

    Got this hoodie my girl ordered for me today.

    2016-01-21 17.08.04.png

    Just checked the tracking on my knee sleeves and they're still sitting where they started, looks like next week on them at this rate.

    I'm at the gym and feeling a lot better than Tuesday.
     
  11. Perrin Aybara

    Perrin Aybara Member

    Weight tonight was 234lbs

    Five minute cardio warm-up
    Front squat 165 3x8 (need to work on wrist flexibility)
    Strict press 155 4x6 155x10
    Close grip floor press 225 3x8
    One arm dumbbell rows 80 5x10
    Hammer curls 30's 5x10 (did a few sets seated on an incline)

    Fifteen minutes walking on the treadmill

    Took it much easier tonight, everything felt good.
     
    Seven, RodgerThat, Mr.B66 and 3 others like this.
  12. Perrin Aybara

    Perrin Aybara Member

    Kind of just brainstorming and coming up with a loose plan here, but I think I'd like to compete again around September. Got a couple meets I've got my eye on. I qualified to go on to the next level of competition in my fed, problem is that's over 2000 miles away. While I'm sure I could find a way to swing it, it wouldn't be practical right now cost-wise and I'm just not there yet in my training to be competitive at that level. Would be a cool experience for sure, but I'm going to save that until I'm in elite territory. I'm just going to hit regional meets for now.

    I'll have to sit down and come up with a timeline for all this soon. Should be able to continue with what I'm doing and then move into Sheiko as planned. By the time that's over I'll be good to hop back on and hopefully get some coaching for a few months leading into the next meet. The one I'd like to do is somewhat of a long drive. If it doesn't look feasible there's a more casual push/pull meet much closer around the same time. If I end up having to do that one I'll hold off on the coaching until I can plan a better meet.

    By then I'd like to be squatting around 500 raw and 550+ with wraps, benching near or over 400 and at least 635 on deadlift. I believe this is reasonable in this timeframe.

    I don't think there's anything else at the moment, just thinking out loud here.

    Edit: if I do the push/pull I just want 1000+.
     
    Last edited: Jan 21, 2016
    Mr.B66, jaymaximus, bhog and 4 others like this.
  13. Perrin Aybara

    Perrin Aybara Member

    Weight today was 232lbs :eek:

    Five minute cardio warm-up
    Various stretches before and between exercises
    Beltless conventional deadlift 410 6, 6, 6, 10 (felt odd after not doing them in awhile, still easy)
    Bench press 225 5, 6, 6, 6, 24 (forgot to do 6 on first set, went for 25 for the hell of it)
    Front squat 135 3x10 (still having trouble getting used to these and had to use cross arm grip)
    Weighted planks +45 3 sets of 60 seconds (kind of hard)
    Dumbbell side raises 10 3x10
    Cable rear delt flyes 10x10, 15x10x2
    Twenty minutes of stationary bicycle

    Feeling pretty good overall, I'll just blame missing the rep on bench on the loss of water weight and a little pre workout cardio with the old lady this morning before getting to the gym, lol. Still taking tomorrow off and then I'll resume more of a normal routine.
     
    D-Ballin, bhog, Seven and 1 other person like this.
  14. RodgerThat

    RodgerThat Member

    I see your going with the weighted planks eh, I haven't felt a blank burn in forever so it's a pretty good one. Throwing any side planks in?
     
    Perrin Aybara likes this.
  15. Perrin Aybara

    Perrin Aybara Member

    I didn't today for the sake of time, we got to the gym an hour late. I might start working a few in next week.
     
    RodgerThat likes this.
  16. Perrin Aybara

    Perrin Aybara Member

    Finally.

    20160125_162101.jpg
     
    bhog, ruckin and ROB581211 like this.
  17. Perrin Aybara

    Perrin Aybara Member

    Glad I got XL, anything smaller seems like it'd be very hard to get on.
     
    ROB581211 likes this.
  18. ROB581211

    ROB581211 Member AnabolicLab.com Supporter

    My large SBDs are a bitch
     
    Perrin Aybara likes this.
  19. Perrin Aybara

    Perrin Aybara Member

    I can imagine. I can see a lot of leg hair getting ripped out putting on these XLs. I'll try them out tomorrow, may go ahead and do low bar rather than high bar just to see if they make much difference. I've had one of them on for about fifteen minutes now, seems comfy.
     
    ROB581211 likes this.
  20. RodgerThat

    RodgerThat Member

    Nice man I think your really gonna dig them!
     
    Perrin Aybara likes this.