PA's Training Log

[Perrin Aybara]

209lbs fully dressed after breakfast

Comp squat
385 15x2

Bulgarian split squat
155 3x7

 

[Perrin Aybara]

Worked up to 435x3 @9 squat with wraps.

 

[Perrin Aybara]

From Thursday:

Comp bench
Worked up to 335x3

Today
Comp deadlift
Worked up to 545x3

Weighed 205 fully dressed after breakfast this morning.

 

[PillarofBalance]

Make sure you're locking out those deadlifts... Came short of locking on a few. You can move the weight and I know you can lock it. Lets not get reds for soft locking shit you can slam.

 

[Perrin Aybara]

Make sure you're locking out those deadlifts... Came short of locking on a few. You can move the weight and I know you can lock it. Lets not get reds for soft locking shit you can slam.

I noticed that, too. I think I'm unconsciously babying that lat injury or something. I'll probably have take the rest of 2016 off from deadlifts after the meet.

 

[PillarofBalance]

Remind me of your meet PR's.

For openers you have
Squat 435
Bench 335
Dead 545
Total 1315

Coming into second attempts this week.

Squat 455 to 475 for a single
Ramp up
135 x reps till warm
225 x 3
315 x 2
355 x 1
395 x 1
435 x 1
455 to 475 x 1

Bench
345 to 355
Ramp up
Bar x reps
95 x reps
135 x reps
225 x 3
255 x 1
280 x 1
305 x 1
335 x 1
345 to 355 x 1

Deads 565 to 585 but with reverse bands
135 x reps
225 x 3
315 x 1
Add reverse bands here
405 x 1
455 x 1
495 x 1
545 x 1
565 to 585 x 1

If you don't have two red bands for reverse band deads then we switch to reps

Work up to 70% of opener for 3 sets of 5.

 

[Perrin Aybara]

Remind me of your meet PR's.

For openers you have
Squat 435
Bench 335
Dead 545
Total 1315

Coming into second attempts this week.

Squat 455 to 475 for a single
Ramp up
135 x reps till warm
225 x 3
315 x 2
355 x 1
395 x 1
435 x 1
455 to 475 x 1

Bench
345 to 355
Ramp up
Bar x reps
95 x reps
135 x reps
225 x 3
255 x 1
280 x 1
305 x 1
335 x 1
345 to 355 x 1

Deads 565 to 585 but with reverse bands
135 x reps
225 x 3
315 x 1
Add reverse bands here
405 x 1
455 x 1
495 x 1
545 x 1
565 to 585 x 1

If you don't have two red bands for reverse band deads then we switch to reps

Work up to 70% of opener for 3 sets of 5.

Last meet my attempts were as follows:

Squat 450, 475, 500
Bench 325, 350, 370
Deadlift 550, 575, 600

Went 9/9 that day.

What you described was almost exactly my plan except the reverse bands on deadlift. I do have two red mini bands I can use. I really aggravated that injury last deadlift day, but I'm determined to see this through. I'll take time off after.

 

[Perrin Aybara]

Worked up to 475x1 squat today. Looked smooth.

 

[Perrin Aybara]

Worked up to 355x1 paused bench press tonight. It moved okay, but not as fast as I'd like.

 

[Perrin Aybara]

585 reverse band deadlift flew up today.

 

[BrotherIron]

Last meet my attempts were as follows:

Squat 450, 475, 500
Bench 325, 350, 370
Deadlift 550, 575, 600

Went 9/9 that day.

What you described was almost exactly my plan except the reverse bands on deadlift. I do have two red mini bands I can use. I really aggravated that injury last deadlift day, but I'm determined to see this through. I'll take time off after.

Are you competing in the same weight class in the upcoming meet? Or did you drop weight class?

 

[Perrin Aybara]

Are you competing in the same weight class in the upcoming meet? Or did you drop weight class?

I was in the 242 class last time, I think I weighed 235-236 on meet day. I'm doing 198 this time. I was 207 fully dressed after a big breakfast this morning. Meet is two weeks from yesterday and has 24 hour weigh ins, so shouldn't be a problem.