28 Jan Derek Wilcox: Strong(ish) Garagebell Chronicles 1-8-17 Life Cards and How I’m Playing Them Currently

Soooooooooooooooo…… after my super exciting PR setting week at the beginning of the month, my down week was forced to turn into a completely off week. The combination of that effort and trying to break in my new bin shirt has left my already fragile shoulders even more fragile-er. I tried to get in really moderate full gear squats in the low 600s but felt every joint on my body revolting against me by the time I got four plates. Nothing seemed to work the entire week so I focused on recovering for the next week. This is obviously not ideal going into an international level competition but I only have the cards I have in my hand to play with. When this is the case you just make the best decisions with what you have.

School has started back and per usual we are doing athlete testing early in the mornings which extends a fair amount of my week to having over 12 hours at school and then coming home to work for around five hours for my business. Supposed to train in there somewhere as well but the lack of sleep murders my recovery.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Fully Equipped Squat – up to 710 2×3
Super easy and body is feeling better  but not 100% yet.  Still going with the squat handles for shoulder health.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – Skipped Shirt work and Pressed 315 3×3

Shoulder rehab work followed under the orders of the wifey.

Obviosuly nothing exciting here but will hopefully be set for good heavy work again soon

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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.

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