27 Mar Derek Wilcox: Strong(ish) Garagebell Chronicles: Getting Leaner, Stronger And Out Of Breath!
On to a new training plan to make a run for another world record squat at the WPO Finals in November. Planning to do some weightlifting and highland games in the meantime to get healthier and more flexible before going back into meet prep!
Unfortunately I managed to majorly sprain my ankle at a birthday party for 2 of my nieces in a trampoline park. I can’t get down into a full front squat position so technique for weightlifting is kind of out the window. I’ll still be lifting in the meet but not expecting anything very good now. I’m now going to move forward into short rest hypertrophy and flexibility based training to help get my body fat back down and hopefully gain some muscle now as well. Should be fun!
| Upper Heavy Push Day | Rest | 1 minute |
| Military Press | 5×5 | 155 |
| DB Flat Bench Press | 5×5 | 80 |
| Dips | 5×5 | 225 |
| Lower Body Heavy Day | ||
| Back Squat | 5×5 | 315 |
| RFE Split Squats | 5×5 | 226 |
| OH Lunges | 3×8 | 45 |
| Heavy Pull Day | ||
| Pull Ups (weighted or assisted as needed) | 5×5 | 226 |
| DB Rows | 5×5 | 120 |
| DB Snatch (minimal/no leg use) | 5×5 | 45 |
| Light Push Day | ||
| Military Press | 5×5 | 135 |
| DB Flat Bench Press | 5×5 | 80 |
| Dips | 5×5 | 228 |
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