weighted chinup
Well-known Member
I think I'm going to start that routine I made for Perrin right now actually.
Brb going to gym experimenting.
If not back avenge death.
Brb going to gym experimenting.
If not back avenge death.
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
lol, who do we get vengeance on? I'm starting tomorrow on day two. I'm going to incorporate the biceps, triceps and traps as WP described on an every day format and skip when needed.
weighted chinup
Well-known Member
I would go hard on traps for a little while then drop them and only do a maintenance amount of work, if that. Some guys only ever hit traps during contest prep and never in the off-season and still build freaky traps. You get a lot of indirect action and it doesn't take much to make them blow up.
Perrin Aybara
Master
That sounds good. I bet a lot of my weak points blow up fast since I pretty much only did comp lifts for a long time. I know my arms and delts are crazy sore today.
I would give input but I like this SOB response and will +1 it
Single arm supinated pull downs and single arm seated rows REALLY get my back going, and don't hurt your lower back at all!
Perrin Aybara
Master
What do you think of doing your biceps, triceps and traps protocol like you laid out as a giant set at the end of each of these days? WC said every day is good and I agree. Maybe change up the order and play with different pauses and drop sets and swap exercises every now and then.
Like triceps press downs, followed by preacher curls, followed by shrugs, rest and repeat.
It's not a BAD idea, but I don't like doing things like that for myself as I like to be around 100% for each lift, especially for my weak group, biceps. You can superset bis and tris together pretty easily, traps might feel a bit weird in the mix...
Perrin Aybara
Master
I was thinking to save time, but I don't even know how long these sessions will take yet. I'll wait and see and try doing them individually if possible. I'm used to 2 1/2 hour PL sessions and rushing the accessories at the end.
Shouldn't take anywhere near that long, I'd guess an hour to and hour and 15 max.
Perrin Aybara
Master
Yeah, I agree. I need to get used to keeping a quicker pace, too. Tuesday people kept talking to me about my meet over the weekend and it took forever.
Perrin Aybara
Master
Weighed in at 207lbs
Day 2:
Dumbbell Rear Delt Flys 4x15
10lb dumbbells
Flat Dumbbell Press 3x12
100's and only got 9 on the last set. Haven't don't dumbbells in forever and never without lockout, so the weight was just a guess
Seated Lateral Raise 3x10
10's with a drop set at the end
Romanian Deadlift 3x8
Did these with 80lb dumbbells, I don't think I'll be able to do them due to the injury
Leg Curl 3x10
70lbs with pauses
Heavy Dumbbell Row 3x10
Couldn't do these, tried chest supported rows with two plates per side and I'm not sure I can do them.
Dumbbell Pullovers 3x10
90lb dumbbell
Tried Smith machine shrugs and it hurt too much
Standing preacher dumbbell curls 4x12
20lb dumbbell pauses at the top
Rope push downs 4x15
70lbs pauses at the bottom
So this was a good workout, but I think I'm going to be limited on more than I thought. I'm going to have to experiment a little. Picking up two heavy dumbbells at once isn't going to work, it seems a lot of the rows might be a problem, too. Gonna try seal rows next time. Not sure about the dumbbell presses except doing barbell. Not sure how to do shrugs either except one side at a time maybe. I didn't realize how easy this injury was to aggravate since I was only doing comp lifts.
Day 2:
Dumbbell Rear Delt Flys 4x15
10lb dumbbells
Flat Dumbbell Press 3x12
100's and only got 9 on the last set. Haven't don't dumbbells in forever and never without lockout, so the weight was just a guess
Seated Lateral Raise 3x10
10's with a drop set at the end
Romanian Deadlift 3x8
Did these with 80lb dumbbells, I don't think I'll be able to do them due to the injury
Leg Curl 3x10
70lbs with pauses
Heavy Dumbbell Row 3x10
Couldn't do these, tried chest supported rows with two plates per side and I'm not sure I can do them.
Dumbbell Pullovers 3x10
90lb dumbbell
Tried Smith machine shrugs and it hurt too much
Standing preacher dumbbell curls 4x12
20lb dumbbell pauses at the top
Rope push downs 4x15
70lbs pauses at the bottom
So this was a good workout, but I think I'm going to be limited on more than I thought. I'm going to have to experiment a little. Picking up two heavy dumbbells at once isn't going to work, it seems a lot of the rows might be a problem, too. Gonna try seal rows next time. Not sure about the dumbbell presses except doing barbell. Not sure how to do shrugs either except one side at a time maybe. I didn't realize how easy this injury was to aggravate since I was only doing comp lifts.
Well just politely tell them to fuck off till you are done training, lol. You aren't at the gym to socialize
Perrin Aybara
Master
Well just politely tell them to fuck off till you are done training, lol. You aren't at the gym to socialize
I was in and out a lot quicker today.
Haha nice, so that your fan club didn't get in your way today
Perrin Aybara
Master
205lbs morning weight
Reverse pec deck flye 3x20 50, 60 and 70
Incline bench 3x5 230
Dumbbell lateral raise 3x20 12's
Olympic squat 3x5 315 (beltless ATG)
Weighted chin up 3x5 +45
Seated row 3x10 150, I think
Reverse pec deck flye 3x20 50, 60 and 70
Incline bench 3x5 230
Dumbbell lateral raise 3x20 12's
Olympic squat 3x5 315 (beltless ATG)
Weighted chin up 3x5 +45
Seated row 3x10 150, I think
Perrin Aybara
Master
Weighed in at 207lbs this morning.
Dumbbell rear delt flyes 3x20 with 10's with a pause at the top each time
Incline dumbbell press 3x12 with 75's
Dumbbell lateral raises 3x10 with 15's
Good mornings 3x5 with 185
Leg curls with a pause at the top 3x10 with 70
Wide pull ups 3x8
Dumbbell pullovers 3x10 with 75
Dumbbell preacher curls 3x15 with 20
Rope triceps push downs with pauses 3x15 with 70
Dumbbell rear delt flyes 3x20 with 10's with a pause at the top each time
Incline dumbbell press 3x12 with 75's
Dumbbell lateral raises 3x10 with 15's
Good mornings 3x5 with 185
Leg curls with a pause at the top 3x10 with 70
Wide pull ups 3x8
Dumbbell pullovers 3x10 with 75
Dumbbell preacher curls 3x15 with 20
Rope triceps push downs with pauses 3x15 with 70
weighted chinup
Well-known Member
How are you feeling with this experimental program?
I would do banded good mornings if you can instead of BB.
Perrin Aybara
Master
I was actually going to tag you later on with my thoughts on it and problems I've run into due to the injury.
Because of this injury I'm not sure I can do any type of rows. Every type so far has aggravated it. I'm going to try seal rows next week and if I can't do that I was thinking I'd just sub in pull up variations like I did today. Another unexpected problem picking up heavy dumbbells for pressing hurts it. Picking up 75's didn't bother it, but I felt like I could've done sets of 20 rather than 12. Should I just do more barbell here or perhaps weighted dips or close grip? I didn't foresee this.
Banded good mornings I can do, I have two red mini bands. The RDLs get into my injury too much and good mornings were the best alternative I could think of. I really didn't realize how much this injury got in the way just doing comp lifts.
Everything else is good though, I'm getting a great pump from this and I was sore the first day or two. I've went pretty light on everything this week to get a feel for it and since I just did a meet last weekend. I'll add more weight next week, although the first two days will be higher rep days since I'm rotating in another rep range like you were saying.
Perrin Aybara
Master
Reverse pec deck flye 3x20
70, 80 and 90
Incline bench 3x15 with 185 slow eccentric, explosive concentric
Dumbbell lateral raises 3x10
20lbs
Olympic high bar squat, three second concentric, explode to 3/4 lockout
225x10 and 250x10, couldn't complete the third set, crippling back and quad pumps. I thought I was going to have to leave the gym, lol.
Weighted chin ups +25lbs for 3x8
Skipping all rows for now, but did some one sided Smith machine shrugs with a drop set at the end.
I feel like I'm swelling up already with all this food.
