Derek Wilcox: Strong(ish) Garagebell Chronicles 1-22-17 Reps with 800 and Making Due

I’m currently training to compete at the XPC Finals at the Arnold. Hoping to change the all time record books once again.

Trying to get things back going the right direction this week and while staying conservative it seems like I’ve done that. I think I’ll be just fine next week for peak intensity lifts. Just going to try hard and stay healthy.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Wrapped Squat – up to 800×3
stayed with the handles on the bar this week to continue trying to preserve my shoulders. That’s only a little bit shaky with this set up but all went well and the weight moved decently well.


– Sumo 3″ Block Pull – up to 365×3
Just a nice easy trouble here. Hips were hurting from the squats so I didn’t push this very hard.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – Up to 474×3 in the new phenom to keep trying to break it in and not murder the shoulders..
It’s getting better and I’m hoping to be able to get some normal reps in it this coming week.


Just plugging away playing the cards I have in my hand currently. Hopefully be healed up enough for some good numbers next week!


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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.
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