Squat gym PR and the "Avi Silverberg challenge"

Last training session was April 26th, in between Vivian and I finally got out on the golf course and I took some days off from the gym.  To be honest, the opening of golf season always distracts me since I'd much rather be playing golf than lifting weights.  In addition, our big vacation is less that two weeks away and the excitement is building.

Since I'll be away from the weights for about 10 days, I decided that the last few sessions before our trip would be a good time to hit a mini-peak.  After I get back, I'll have just enough time to ramp up the volume and then mini-peak for my meet on June 15th.

Being away from the gym for 5 days left me feeling quite recovered and not the least bit rusty.  I'm going to take that as a sign that the ramp up in weekly volume was a beneficial loading scheme and will return to it when training resumes in a couple weeks.

My goal with squats was to work up to 4-5 heavy singles.  I could tell from my last warm-up set with 405 that it was going to be a solid session.  455x1 was nice and comfortable.  475x1 went up without much drama as well.  I decided I might as well load up five plates and giv'r.  495x1 was a near limit lift, not sure I had another 5 lbs in me today.  But it was a gym PR and a nice confirmation that the training leading up to this week had resulted in positive adaptation.  I did one more back-off single with 455 but I was fatigued and  I didn't have as much speed out of the hole.  I finished up with 405x3.  I finally feel like I'm 'mastering' that weight.  Not because I can rep it out at will but because I'm comfortable with that weight and can do the reps without compromising form.

While hitting the gym PR was gratifying, I was more satisfied that every single felt grooved and that my form was consistent.  I feel very confident that I'll be able to take 227.5 kgs as a third attempt in June.

After squats, I decided that I would try something called the "Avi Silverberg Challenge".  I don't know Avi Silverberg personally but I do know that he's one of the top bench pressers in the CPU.  I've seen CPU lifters on facebook posting about the challenge and since I can barely qualify to give it a shot, I decided to try it.

As far as I can tell, it's a rep out with 3 wheels, rest, a rep out with 2 wheels, rest, and a rep out with 1 wheel.  Since I rarely if ever train the main lifts with more than 10 reps, I knew it would be trouble.

I managed 315x3 for the first set.  I only got 225x12 for the second and 135x22 for the third.  My rep endurance is definitely not adapted for this loading scheme.  Still, it was nice to get a deep burn from the sets with 225 and 135.

Squats:  135x10, 225x5, 275x5, add belt, 315x3, add wrist wraps, 365x3, 405x2, 455x1, 475x1, 495x1 gym PR, 455x1, 405x3

Bench Press:  135x10, 185x5, 225x5, 275x3, add wrist wraps, 315x3, 225x12, 135x22

Squat:  20 total work reps     Bench Press:  28 total work reps

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