07 Aug Derek Wilcox: Strong(ish) Garagebell Chronicles 7-23-17 Wrapped Squats, Unicorns And Rainbows

I’m moving into meet prep before equipment comes into play in preparation for a meet in October.

This week of training was nice and steady for the most part. A few aches and pains here and there but everything seems to be going along with what is planned. Moving back into the wider stance for squats seems to be waking up all those aches and pains inside my hips so something’s going to have to be done for that but aside from that everything’s going relatively normal.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Wrapped squats – up to 645 x3
the squats felt a little bit alien because of the stance but they moved well. It also reminded me how much I really love squatting in wraps and also that I haven’t done it in quite a while.

– Sumo Block Pull – 675 x3
these actually felt great aside from a little bit of pain in my hips.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press + Bench Aid – 405 x3
a little pain in my shoulder caused me to stop one set before I was planning on but this is certainly a good progression.

– No touch benchpress: 325 3×3
the video goes into detail about the reasons I do this exercise but they felt good in general.

– Military Press – 205  3×3
felt a little tight in my shoulders which made hitting good overhead positions awkward but these went pretty well.

Light Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)

– Wrapped squats – up to 440 x3
joints were feeling a little bit rickety today but I really needed some more practice squatting in wraps in general.

I followed this up with shoulder rehab exercises at the wishes (commands) of my wife and her infinite wisdom.

Here is some of my wife’s training from the week as well for your viewing pleasure

https://www.instagram.com/p/BW_FFiGBdE_6xR8916ni5BtvRX-YSeChdJUy6A0/?taken-by=team_wilcoxstrength

https://www.instagram.com/p/BW_JB8xBYQXKOFlQK7v-PZty3IzGo5FwVYgXmE0/?taken-by=team_wilcoxstrength

The following two tabs change content below.

• Bio
• Latest Posts

Derek Wilcox

Derek Wilcox is a multi-faceted strength athlete currently living in Tennessee with his wife, Emily. He is studying at East TN State for Sport Physiology and Performance. He works through Renaissance Periodization as a Nutrition and Training Consultant and has an impressive personal list of strength accomplishments. Strongman since 2009, National Meet Qualifier in Weightlifting in 2009 at 94kg and 105kg. Class A Highland Games Athlete since 2009. Elite PL Totals at 165, 181, 198, and 220. Pro Totals in 181, 198, 220. All time WR Squat at 181 with a 935. Lightest to ever squat 1000 pounds doing it at 194 pounds. His best meet lifts are 1000 squat at 198, 565 bench at 220 and 725 deadlift at 220.

Latest posts by Derek Wilcox (see all)

• Derek Wilcox: Strong(ish) Garagebell Chronicles: Powerlifter In A Weightlifting Meet! - May 3, 2018
• Derek Wilcox: Strong(ish) Garagebell Chronicles: Getting Leaner, Stronger And Out Of Breath! - March 27, 2018
• Derek Wilcox: Strong(ish) Garagebell Chronicles: Weightlifting Offseason Activities - March 13, 2018