PA's Training Log

[Perrin Aybara]

That's a good BY training night, and despite the adversity, really put in the work.

Underhanded handoffs suck, but everyone at my gym does it that way to me because my bench weight is the same as their bicep curl weight. lol

Thanks. Besides the mishap I'm happy with the session. Squat is improving again after all the knee and hip issues I've had this year and bench has held up well from my cut from 237 to under 220.

 

[Perrin Aybara]

Whoa! Great pressing man and some serious weight with crazy pauses. That definitely has me pumped for squats later

Thanks. I'm confident I can still hit a nice, paused 365 right now. Feeling good about 385 or so by September under the guidance of POB.

Hell yeah, get it in later. I'll check in on your log for a good squat session this evening.

 

[Perrin Aybara]

30 minute bike ride after work

Just over 3300 calories

 

[Perrin Aybara]

Weighed in at 216lbs this morning

Did various dynamic stretches and foam rolling at home, bicycle to and from the gym.

Squats
Bar x many
135x5
225x3
275x2
315x2
335x2
350x2
365x2 (x13 sets)

Sumo block pulls
135x1
225x1
315x1
405x1
495x1
525x1
555x1 (this rep was hard, so I stayed at this weight)
555x1 (this one flew up, but my lat and upper back is still killing me, so I called it here.)
Also, I'm working on some pointers POB gave me the other day. I think there was improvement, especially on the last set. Just need to get my upper back feeling good again. I also tried slightly higher blocks today. Might have been too high, the other way seems to low and there's no middle ground with what equipment I have.

Bulgarian split squat
115x7 (5 sets)
Lat pull downs for sets of 20 between sets

Here's right where my upper back is hurting:

Doesn't seem to affect pulling strength, but when I'm lowering the bar it's excruciating and it's hard to let go of it. I've been foam rolling it at home and that hurts really bad, too.

No macros yet since the day is still young.

Video of the squats and block pulls. Just the 13 doubles on squats and 495, 525, 555 and 555 with block pulls.

 

[5.0]

Nice double day

 

[Perrin Aybara]

Nice double day

Thanks. Really wore me out, I had to mow my yard right after, too. Killer day.

 

[Perrin Aybara]

Weighed in at 216lbs

Bicycle to and from the gym

Chin ups 5x10
Hamstring curls 105 5x10
Weighted dips +70 (286 total) 5x10
Dumbbell hammer curls 30's 3x10 each side
Adductors 120 3x20
Abductors 120 3x20

No macros because it's still early. Hit right at 4500 calories yesterday by way of a very late turkey burger and a bunch of random things thrown together. Going to an outdoor birthday party here shortly, gonna be a hot day.

On another note my elbows are killing me. I'm severely lacking in shoulder mobility for low bar squats and I've made some adjustments lately and apparently my elbows aren't happy about it. Sitting here icing them right now.

 

[5.0]

My shoulders been killing me for same reasons. Dont let the the beer get warm with all the ice on elbows!

 

[Perrin Aybara]

My shoulders been killing me for same reasons. Dont let the the beer get warm with all the ice on elbows!

It's rare I don't have some kind of ache somewhere when I'm hitting it hard like this.

No worries about warm beer, I'm a lame, non-drinker that's in bed no later than eleven on weekends these days, lol.

 

[PillarofBalance]

Do you have a cambered or ssb that you can squat with? Would be fine go use that while you work in the shoulder mobility to get you out of pain.

Also that spot you are pointing to on your back looks like it might be the scap that's pissed off.

Did you start doing to Lat pulldowns? Any pain there?

 

[Perrin Aybara]

Do you have a cambered or ssb that you can squat with? Would be fine go use that while you work in the shoulder mobility to get you out of pain.

Also that spot you are pointing to on your back looks like it might be the scap that's pissed off.

Did you start doing to Lat pulldowns? Any pain there?

I just sent you an email before checking this.

There's a cambered bar, but not the right kind. The camber is very pronounced. No SSB either. I'd like to buy a cheap buffalo bar eventually when money isn't so tight.

Yes, on the lat pull downs. Been doing 3-4 sets of 20 every gym day this week. No pain during those. Just on the descent with a deadlift. Sometimes when I bend certain ways it hurts, too. Doesn't seem to affect pulling strength any, just excruciating when I put the bar down. Like it locks up my hand and I don't want to let go.

 

[Perrin Aybara]

Weighed in at 216lbs this evening, which is the lightest evening weight I've had in awhile.

Bicycle to and from the gym

Sumo deadlift
135x5
225x5
315x5
405x3
480x3 easy
510x3 easy
545x3 I wanna say RPE 9, maybe 8.5 looking at the video
495x3 sweaty hand, grip slipped first rep
495x3 still easy, but the upper back pain was kicking in here, so I called it.

Bench warm-up

Double paused bench
225x5 easy
245x5 easy
255x5x5

Deadlift paused to the knee
315x5
425x5
385x5
385x5
385x5

Also did 3x20 lat pull downs between my last deadlift sets.

Vids of the deadlifts 480x3, 510x3, 545x3, 495x3 and 495x3

4489 calories

Also, didn't log yesterday, but did my regular thirty minute bike ride after work. Hit 3300 calories and normal macros.

@PillarofBalance I ordered a lacrosse ball this morning to work on my back. I also think I did better at staying tight today because it didn't hurt too bad on my peak set. The grip thing on the first 495 set aggravated it again though. I think it's still better than last week though. The new form is feeling better for sure. Still needs work for sure, but bar speed on the first rep is looking better already.