Perrin Aybara's Journey to an Elite Powerlifting Total

[Perrin Aybara]

Your weight has settled in good eh?
I get that little twinge sometimes too. I do ohp and bench on same day ( heavy / light split) and have been thinking of switching up to incline rather then flat bench.

Seems to be steady at around 230lbs for the moment. I'll cut calories back slowly and try to cut more fat.

I didn't notice it on ohp, just on bench and some of the chin ups. Doesn't seem to affect performance any.

 

[Perrin Aybara]

Weight this morning was 230lbs

Five minute cardio warm-up and various stretches
Beltless deadlift 460 5, 5, 5, 5, 10 (rep PR)
Bench press 295 3x6
Front squat 225 3x6
Weighted planks +75 3x1min
Side raises 20x10, 25x10, 20x10
Cable rear delt flyes 15 3x10
Twenty minutes of stationary bicycle

Video of deadlift AMRAP



Form is feeling better, I need to work on hips coming up early a little. I think if I built a little more lockout strength it'd help a lot because even at the end the bar is still pretty fast off the floor and it's just locking it out that's hard. I may throw on the belt next week and try to pull 475x10.

Bench and just pressing in general hasn't been feeling great this last week or so. Could just be the switch of focus to overhead press. I doubt I could've hit 350 today though.

 

[RodgerThat]

That looks smooth man ya your hips pop up early but you've got mad pull strength so it almost doesn't even matter with how strong your back is. Plus pretty sure Nickel Back adds at least 10% to lifting strength

 

[Perrin Aybara]

That looks smooth man ya your hips pop up early but you've got mad pull strength so it almost doesn't even matter with how strong your back is. Plus pretty sure Nickel Back adds at least 10% to lifting strength

I'll get back in the groove before long. It's only been a few sessions since I switched back and these are the first I filmed to review form. I feel like adding the belt back will help with the bracing cues, too.

Not gonna lie I may have been quietly singing along a little when I was getting ready for that set.

 

[Perrin Aybara]

Weight today was 230lbs

Five minute cardio warm-up
High bar high box squats 405 3x5
Strict press 135 3x8 (took it easy on this today after how presses have been going this week)
Weighted chin ups +70 3x3 (just wanted to see if I could do 300lbs total, wasn't much trouble really)
Lat pull downs 120x15x2
Hammer curls on the preacher bench 20's 5x10
Twenty minutes stationary bicycle

I did use straps on the chin ups, obviously grip isn't an issue, but my hands are mangled right now. The combo of cold weather, lifting, liberal chalk use, constant hand washing, getting various chemicals on them at work and I ripped a callus off on deadlift yesterday. Doesn't look like much, but it's pretty unpleasant.

 

[insaiyan93]

Weight today was 230lbs

Five minute cardio warm-up
High bar high box squats 405 3x5
Strict press 135 3x8 (took it easy on this today after how presses have been going this week)
Weighted chin ups +70 3x3 (just wanted to see if I could do 300lbs total, wasn't much trouble really)
Lat pull downs 120x15x2
Hammer curls on the preacher bench 20's 5x10
Twenty minutes stationary bicycle

I did use straps on the chin ups, obviously grip isn't an issue, but my hands are mangled right now. The combo of cold weather, lifting, liberal chalk use, constant hand washing, getting various chemicals on them at work and I ripped a callus off on deadlift yesterday. Doesn't look like much, but it's pretty unpleasant.

View attachment 35417
View attachment 35418

It's funny how it doesn't look like much maybe, but one little ripped calloused can really make a deadlift workout fucking miserable lol

 

[Seven]

Weight today was 230lbs

Five minute cardio warm-up
High bar high box squats 405 3x5
Strict press 135 3x8 (took it easy on this today after how presses have been going this week)
Weighted chin ups +70 3x3 (just wanted to see if I could do 300lbs total, wasn't much trouble really)
Lat pull downs 120x15x2
Hammer curls on the preacher bench 20's 5x10
Twenty minutes stationary bicycle

I did use straps on the chin ups, obviously grip isn't an issue, but my hands are mangled right now. The combo of cold weather, lifting, liberal chalk use, constant hand washing, getting various chemicals on them at work and I ripped a callus off on deadlift yesterday. Doesn't look like much, but it's pretty unpleasant.

View attachment 35417
View attachment 35418

I know that pain!! This yr I've been lucky and haven't had cracked hands too much, but this has worked really well for me the past 2yrs.

 

[Seven]

And it doesn't make your hands all smooth and shit, just heals those painful cracks.

 

[Perrin Aybara]

It's funny how it doesn't look like much maybe, but one little ripped calloused can really make a deadlift workout fucking miserable lol

The ones on the back are almost just as bad. They're tiny, but if I clench my hand they all crack and ooze blood.

I know that pain!! This yr I've been lucky and haven't had cracked hands too much, but this has worked really well for me the past 2yrs.

And it doesn't make your hands all smooth and shit, just heals those painful cracks.

I'll give that a shot when I run out of this kind I've got. It's Aveno I have now and I need to be more consistent with using it. I absolutely hate the feeling of having lotion on me, but I'm learning to deal with it rather than having jacked up hands all the time.

 

[insaiyan93]

The ones on the back are almost just as bad. They're tiny, but if I clench my hand they all crack and ooze blood.

Thats actually pretty metal hahaha. Too bad it hurts like a bitch

 

[theprodgicalson]

Weight today was 230lbs

View attachment 35417
View attachment 35418

get one of these for your callus.

works wonders. i use it every few weeks on my callus' and my fingers

edited with an actual pic @Perrin Aybara

 

[Perrin Aybara]

get one of these for your callus.

works wonders. i use it every few weeks on my callus' and my fingers

What is it? Picture doesn't show on my end.

 

[theprodgicalson]

What is it? Picture doesn't show on my end.

its a puice stone. it will work wonders for you. use it after youve been in the shower for a while or soak your hands in hot water for a couple minutes to soften up the callus'.

 

[RodgerThat]

I just use a box cutter and slice dem bitches off doesn't hurt and you get it all off in like 2 mins works like a charm

 

[Perrin Aybara]

So I'm starting to track calories as of today. Here's what today looked like.




Was about where I thought I was and today was a fairly typical day except I've actually reduced calories a bit the past few days. I'm guessing I had been around 5000 calories daily after the meet. Cholesterol and sodium were higher than I'd like, but I had five whole eggs today and sodium was actually good until dinner where I pretty well doubled my intake. Sugar was a little high, I probably eat too much fruit honestly. All things I'll be working on now that I'm doing this again.

Anyway, I won't be posting this daily, but I'll be tracking and trying to get the most out of this recomp.

 

[Perrin Aybara]

Well, I've been dead tired the last two days. I was dozing off at work today. I got to the gym and got into my third set of squats and just called it. They felt awful and my knee started hurting. I did the light stuff and called it a day. I'm going to try to get to bed at a better time tonight, 6-7 hours just isn't doing it.

Weight was 229lbs
Beltless low bar squats 350 5, 5, 2
Strict press 160 3x9
Side raises 15 3x20
Twenty minutes of stationary bicycle

Might just take it easy until the start of Sheiko a week from today. Depends how I feel Thursday. I hate days like this. Gotta get better sleep.

 

[theprodgicalson]

In my experience days like today are a sign of better times to come. I had a terrible week a few weeks back then the following week, and since then, has been amazing. Diet and rest man. Can't stress how important they are.

Didn't ou just cut cals too?

 

[bhog]

Days like that suck. I had one like it yesterday where I just wanted to call it. Sometimes I will, others I'll make myself get through. Call myself a pussy etc anything to make it.

 

[ruckin]

I'm super anal about getting enough sleep. If I was forced to rank what factors I put the most effort into (since I'd prefer to rank these 3 all tied at #1 obviously), I'd say I put more effort into getting 8-9 hours of sleep every day than I do my training and diet. Naps are very common for me.

 

[Perrin Aybara]

In my experience days like today are a sign of better times to come. I had a terrible week a few weeks back then the following week, and since then, has been amazing. Diet and rest man. Can't stress how important they are.

Didn't ou just cut cals too?

Yeah, I did just slightly. I'm still at 4000+ though. I'm almost 100% sure this is lack of sleep. I'm a creature of habit, so I can barely sleep in on the weekends and this weekend I had stuff to do and got less than usual. Stayed up too late Sunday and Monday, too. I get up a little before 6am for work also. Hopefully a little more sleep puts me right.

Days like that suck. I had one like it yesterday where I just wanted to call it. Sometimes I will, others I'll make myself get through. Call myself a pussy etc anything to make it.

99% of the time I'll push through, too. This one I just wasn't feeling it and the knee thing worried me, so I called it.

I'm super anal about getting enough sleep. If I was forced to rank what factors I put the most effort into (since I'd prefer to rank these 3 all tied at #1 obviously), I'd say I put more effort into getting 8-9 hours of sleep every day than I do my training and diet. Naps are very common for me.

I'm anal about the training and nutrition and I want to be about sleep, but it's hard with life stuff. I almost have to drag my girlfriend to bed, she likes to stay up till 11 or so. She makes her daughters go to bed at 9 and likes to knit, get on Facebook and watch her shows, have personal time, whatever. I'd go to bed at 9 every night on my own.

I'm also a really light sleeper, I fall asleep quick, but wake up often and easily. I have trouble falling asleep with any noise, light or people up and around near me. Like I said, I get up before 6am and staying up much past 10pm really kicks my ass if done too many days in a row. I'd love to get 8-9 hours a night.