Good shot I do the same as well. When going to the expense of travelling and competing on a big stage I always want to give myself the best chance to put up good numbers.
MESO-Rx
Anabolic Steroids
Perrin Aybara's Journey to an Elite Powerlifting Total
- Thread starter Perrin Aybara
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Good shot I do the same as well. When going to the expense of travelling and competing on a big stage I always want to give myself the best chance to put up good numbers.
You will definitely hit many pulls that qualify as international elite going forward. You are a strong puller and your form is great.
Perrin Aybara
Master
Weight was 214lbs
Reverse Pec Deck Fly 130x20, 140x20, 150x20
Incline Barbell Bench 225x12, 235x12, 245x12
Dumbbell Lateral Raise 3x10 with 30
Olympic High Bar Back Squat 3x12 with 315
Leg extension 3x10 with 150
Weighted chin up 3x8 with +45
Reverse Pec Deck Fly 130x20, 140x20, 150x20
Incline Barbell Bench 225x12, 235x12, 245x12
Dumbbell Lateral Raise 3x10 with 30
Olympic High Bar Back Squat 3x12 with 315
Leg extension 3x10 with 150
Weighted chin up 3x8 with +45
those are some solid incline numbers brother!
Perrin Aybara
Master
Strength has really been blowing up quick lately, I'm adding 10-20lbs a week sometimes. I'm curious to see where my flat bench numbers and low bar squat numbers end up after this. I'm thinking I'll slowly add comp lifts back in maybe next month.
Perrin Aybara
Master
From last night
Weight 214lbs
Dumbbell Rear Delt Flys 4x15 with 15's
Flat Dumbbell Press 3x15 with 110's
Seated Lateral Raise 3x10 with 25's
Good mornings 3x12 with 185 plus 60 in bands
Leg Curl 2x10 with 105
Pull ups 2x12
Had to cut it short, was dealing with a crisis last night. Only slept two hours and missed work today. Diet a little off track, too.
Weight 214lbs
Dumbbell Rear Delt Flys 4x15 with 15's
Flat Dumbbell Press 3x15 with 110's
Seated Lateral Raise 3x10 with 25's
Good mornings 3x12 with 185 plus 60 in bands
Leg Curl 2x10 with 105
Pull ups 2x12
Had to cut it short, was dealing with a crisis last night. Only slept two hours and missed work today. Diet a little off track, too.
Weighted pullups?
Perrin Aybara
Master
Nah, just bodyweight, did weighted the day before.
Weighted pullups don't aggravate your lat injury?
Perrin Aybara
Master
Oddly enough, no. Just pulling from beneath me and horizontally hurt.
weighted chinup
Well-known Member
I'm surprised by how much strength you're gaining on this program....
Perrin Aybara
Master
I'm really happy with the strength and size gains so far. I think you may be onto something with this here.
I'm going to try to put rows back into the rotation next week if no pain, deadlift in a month if still no pain.
weighted chinup
Well-known Member
Joe DeFranco has some information out there on how to use bands for upper back work. I believe he had some athletes using bands only for upper back training and they still developed just as well as any athlete doing heavy rows and maintained excellent shoulder health by doing so.
Could be worth trying if you want to maintain or build some upper back musculature without doing any machine or dumbbell / barbell rows. Easy to program too.
Perrin Aybara
Master
Weight was 212lbs
Reverse Pec Deck Fly 140x20, 150x20, 160x20
Incline Barbell Bench 250x8, 265x8, 275x8
Dumbbell Lateral Raise 30x10, 30x10, 25x1p
Olympic High Bar Back Squat 365x10
Leg extension 150x10, 165x10, 180x10
I guess this last week of poor eating and sleeping and high stress is catching up with me. Did 100mg of TNE pre workout and still couldn't get through this workout. The incline and squats were PRs though. This is the last week of my cycle, so hopefully i can get back on track the last few days.
Reverse Pec Deck Fly 140x20, 150x20, 160x20
Incline Barbell Bench 250x8, 265x8, 275x8
Dumbbell Lateral Raise 30x10, 30x10, 25x1p
Olympic High Bar Back Squat 365x10
Leg extension 150x10, 165x10, 180x10
I guess this last week of poor eating and sleeping and high stress is catching up with me. Did 100mg of TNE pre workout and still couldn't get through this workout. The incline and squats were PRs though. This is the last week of my cycle, so hopefully i can get back on track the last few days.
Last edited:
Perrin Aybara
Master
I just realized i forgot to log Tuesday's workout.
Dumbbell Rear Delt Flys 4x15 with 15's
Flat Dumbbell Press 3x10 with 120's
Seated Lateral Raise 3x10 with 20's
Banded good mornings 3x8 with 225 + 60lbs in bands
Leg Curl 3x10 can't remember the weight
Seal rows 3x10 with 135 no pain
Dumbbell Pullovers 3x10 with 110
About to head to the gym now for my last squat and incline bench session on this cycle, gonna try to make it good.
Dumbbell Rear Delt Flys 4x15 with 15's
Flat Dumbbell Press 3x10 with 120's
Seated Lateral Raise 3x10 with 20's
Banded good mornings 3x8 with 225 + 60lbs in bands
Leg Curl 3x10 can't remember the weight
Seal rows 3x10 with 135 no pain
Dumbbell Pullovers 3x10 with 110
About to head to the gym now for my last squat and incline bench session on this cycle, gonna try to make it good.
Perrin Aybara
Master
Weight was 216lbs
Reverse Pec Deck Fly 3x20 with 150lbs
Incline Barbell Bench 285x5, 295x5 and 305x5 (all PRs, last set was a little rough)
Dumbbell Lateral Raise 3x20 with 15lbs
Beltless high bar squat 385x5, 395x5 and 405x5 (all time squat PR of any kind of squat, I'd have to look, but i think my old low bar with belt 5RM was like 370)
Weighted Chin-up 321lbs total (216 + 105) for 5, then 3, then bodyweight for 15 (bit off more than i could chew here, thought i could get 3x5 with +105 and it just wasn't happening)
Vid of incline bench and squats
Got a vid of the first set of weighted chin ups, but i didn't think about my face being visible in the mirror. If anyone wants to see it I'll show it privately, it's nothing special though.
So my cycle ends tomorrow. I've been back to a cruise dose of 150mg of test cyp almost two weeks now, dropping the tren tomorrow. Probably going to change my hgh protocol as well, although I'm not sure how yet.
Reverse Pec Deck Fly 3x20 with 150lbs
Incline Barbell Bench 285x5, 295x5 and 305x5 (all PRs, last set was a little rough)
Dumbbell Lateral Raise 3x20 with 15lbs
Beltless high bar squat 385x5, 395x5 and 405x5 (all time squat PR of any kind of squat, I'd have to look, but i think my old low bar with belt 5RM was like 370)
Weighted Chin-up 321lbs total (216 + 105) for 5, then 3, then bodyweight for 15 (bit off more than i could chew here, thought i could get 3x5 with +105 and it just wasn't happening)
Vid of incline bench and squats
Got a vid of the first set of weighted chin ups, but i didn't think about my face being visible in the mirror. If anyone wants to see it I'll show it privately, it's nothing special though.
So my cycle ends tomorrow. I've been back to a cruise dose of 150mg of test cyp almost two weeks now, dropping the tren tomorrow. Probably going to change my hgh protocol as well, although I'm not sure how yet.
insaiyan93
New Member
Perrin Aybara
Master
Had to finish this cycle with a bang. Kinda disappointed with the chin ups, but i guess it's just chin ups. Still a weighted chin up PR.
insaiyan93
New Member
@Perrin Aybara --405x5 squat is solid . Good job ...
