Perrin Aybara's Journey to an Elite Powerlifting Total

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

  1. jaymaximus

    jaymaximus Member

    Im a huge Kroger fan. None where Im at now, but where I was living last year they had the best meat selection at great prices. Plus the butcher would cut em up however you wanted while you waited. They were my go to all during bbq season.
     
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  2. Perrin Aybara

    Perrin Aybara Member

    I'm not sure where all they're located. It's the only grocery store in town here and our Wal-Mart is tiny, so not much food selection. Every dollar you spend is one point, but you can get 2x or even 4x sometimes. Every 100 is 10 cents off a gallon to a max of a dollar off. We take advantage of it to the fullest. No reason not to, $35 a month times twelve is $420 a year. In the summer I'll bring the lawnmower gas can for those extra gallons that won't fit in the vehicles.

    Yeah, they do have a great meat selection. We buy a ton of lean turkey and chicken breasts. The new Kroger app is pretty sweet, too. You upload coupons straight to your Kroger card. They have a free Friday every week where you can get an item free. This week it was Uncle Ben's rice.
     
  3. Perrin Aybara

    Perrin Aybara Member

    Here's my mini kitchen setup at work. I brought in my own fridge and microwave and set it up in a supply closet. I try to get the main courses worked out weekly, vegetables I make two days at a time, shakes daily obviously. You can't see it, but I keep a few bananas on top of the microwave and also a pack of corn tortillas plus plates, silverware and cups.

    20160202_074603.jpg

    Currently have some lean turkey taco meat, tuna with a little mayo and mustard, low sodium turkey lunch meat, mixed vegetables, fresh guacamole, habanero cheese, bag of lettuce, a few Greek yogurts and milk. A little shredded cheese and a cheese stick, which I used one of yesterday because I didn't have any other cheese. And yes, my microwave is very old, older than I am. I guarantee you won't see that kind of longevity out of a new one.
     
  4. Perrin Aybara

    Perrin Aybara Member

    Weight tonight was 230lbs

    Five minute cardio warm-up
    Beltless low bar squat 325 6, 6, 6, 6, 10
    Strict press 145 3x10
    Good mornings 195x8, 165x8, 165x8
    Slingshot bench 325 3x8
    Weighted planks +60 3x1 min
    Side raises and rear delt flyes 12 3x10
    Twenty minutes of stationary bicycle
     
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  5. RodgerThat

    RodgerThat Member

    Killing it man! 145 strict press 3x10 your no longer aloud to say you have a poverty press :p
     
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  6. Perrin Aybara

    Perrin Aybara Member

    Thanks, I need to crush the 1x bodyweight press soon, it's a milestone long overdue.
     
  7. i feel that!

    also, you dropping down to the 220's bro?
     
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  8. Perrin Aybara

    Perrin Aybara Member

    Nah, I figure it's mostly water since I stopped the dbol the day after my meet. I'm planning to eat at maintenance and maybe a little under at times and recomp a little before my next go round in a few months. I doubt I get below 220-225 honestly, maybe in the future if I ever run tren to get lean and maintain strength I might. Even then I wouldn't want to get much lower than that. I think I weighed in at like 236 fully dressed with shoes on, so I'm only down 5lbs or so at the moment.
     
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  9. Perrin Aybara

    Perrin Aybara Member

    Weight tonight was 230lbs

    Five minute cardio warm-up
    Push press 185 6, 6, 6, 6, 10 (first time doing these in awhile, shout out to @CAswole for the thread that inspired doing these again)
    Beltless high bar squat 310 3x8
    Two second paused bench press 300 3x3 (was going to do 5x3, but time became an issue)
    Chin ups 5x10
    Hammer curls 25's 3x10
    Twenty minutes of stationary bicycle

    So since I'm doing presses three times a week I think I'll sub in push press for the heaviest day and leave the others as is. I'm still planning to start Sheiko in a few weeks anyway.

    On another note it looks like the New Year's people have given up to do whatever it was they were doing before. Maybe next year, ladies and gentlemen. This song goes out to the resolutionists that gave it a valiant effort for a few weeks.



    Nothing else to report, everything is still feeling good and my weight seems to have stabilized.
     
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  10. ROB581211

    ROB581211 Member AnabolicLab.com Supporter

    I'm really looking forward to seeing how someone else reacts to Sheiko. I have 3 more WOs and I'll be done with block 30. I know a few guys are doing it but haven't really seen a consistent update on their progress.
     
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  11. Perrin Aybara

    Perrin Aybara Member

    I'm going to start in just over two weeks. I got an excel app on my phone that let me input my maxes. I think I'm going with 440 squat, 370 bench and 585 deadlift for maxes. Since I haven't maxed on squat without wraps and conventional deadlift lately I think that should account for it. The four day template has you hitting two singles at 100% on each lift in week eight, so that's another reason I'm adjusting down a bit. If it's too easy I can always go up like you did with bench. You know I'll be regularly updating progress with Sheiko though, I'll do the screenshots of the blocks like you. Cut down on having to type it out.
     
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  12. ROB581211

    ROB581211 Member AnabolicLab.com Supporter

    Looking forward to it brother. The second day of block 32 I get to hit 100-105% percent of each movement. I'm fucking pumped to see where I'm at. 5 more weeks
     
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  13. Perrin Aybara

    Perrin Aybara Member

    How many weeks in will that be? I'm going to have to go over the spreadsheets again, I keep missing stuff. The one I'm doing is only ten weeks total, I believe.
     
  14. Mr.B66

    Mr.B66 Member AnabolicLab.com Supporter

    Now that you mention it,the revolutioners are just about all gone. I think the one month membership they were givin to inspire them is done, and so is the desire to get in shape.
    Oh well!!! Maybe next year.
     
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  15. ROB581211

    ROB581211 Member AnabolicLab.com Supporter

    Assuming I stay healthy and everything goes according to plan about 5 weeks. I'll be attempting up to a 425 bench 475 squat (it'll probably be closer to 500-525) 575 pull (once again closer to 600)
     
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  16. Perrin Aybara

    Perrin Aybara Member

    I go Tuesday, Thursday, Saturday, Sunday, it seems less busy on those days in general, but it was dead last night. My gym was smart, they were selling three month packages for a discount around the holidays knowing they'd only get used like a month by resolutionists. I got one for me and girl of course, they allowed members to buy it to extend their current plans.
     
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  17. ROB581211

    ROB581211 Member AnabolicLab.com Supporter

    Sorry that'll be about 12-13 weeks in. I thought you asked how many weeks away it was
     
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  18. Perrin Aybara

    Perrin Aybara Member

    No problem, that is what i meant, I'm trying to compare it to the four day template. I really don't know what to expect out of it yet. I'll know more by how the weight is moving once I'm a few weeks in. A 450-475 raw squat, 385 bench and 600+ conventional deadlift would make me pretty happy.
     
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  19. jaymaximus

    jaymaximus Member

    I gotta have the only gym where its not dying down. These damn people are actually trying to get in shape and sticking with it :mad:
     
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  20. Mr.B66

    Mr.B66 Member AnabolicLab.com Supporter

    HUH!!!! How fucking dare they, i mean what is wrong with those people?? actually its kinda cool to see new people that stick with it, and like you said, you more than willing to help the hot chicks out