02 Jan Derek Wilcox: Strong(ish) Garagebell Chronicles 12-25-16 90% Lifts and Wifey Showing Me Up On Bench

[wa-wps]

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

This week was a 90% effort type week across the board. My peak intensity week will be next week where I will be looking to get some PR’s if everything will hold together. I kept things a little bit conservative this week to try make sure that I get healed up from all the things that have been bothering me. Everything seemed to be executed pretty well and I believe that I’ve got good momentum going into the heaviest week of the block.

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 705×1 (with handles)
Still trying to protect my shoulders this week and having the handles out wider made things pretty unstable, but all in all these felt pretty good.

– Conventional Block Pull – up to 635×1
I feel like on a good day I can pull 700 from this position or so. This is around 90% of that and moved a little better than I thought it would..

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – 365 2×1 and 385×1
stayed out of the venture this week to try and give my rotator cuff a break from breaking it in. Pressing went well here.

– Flat Barbell Tri Ext – 1753×5
elbows were a little bit sore but these went pretty smoothly.