03 Sep Derek Wilcox: Strong(ish) Garagebell Chronicles 8-13-17 Progressing Back Into Gear

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

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Squats –  up to 620 2×2
Hips are feeling much better here so I’m excited that the shots are doing their job!

– Suspended Good Mornings – 285×3, 396 3×3
Rough getting into and out of position with these

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – 315×3, 335 2×3
– Overhead Tri Ext – 3×5 135lbs
Nice and easy!

–Barbell Face Pull – 3×10 45lbs
Very easy but trying to keep my shoulders healthy

Here’s some of Emily’s benching as well!

https://www.instagram.com/p/BYBxTaTBoPzZJvAkEtR4ilTt4CUEChfxvhRiWY0/?taken-by=team_wilcoxstrength