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

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.

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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