Derek Wilcox: Strong(ish) Garagebell Chronicles 12-4-16 Heavy Triples, School, Fatigue and Time Off

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

This was a pretty rough week to be training for peak intensity. I had final projects coming up and due this week as well as trying to study for other exams while keeping up with my workload professionally. I just didn’t seem to have enough time in the day to do everything. It certainly took its toll and after being in positions like this previously, you either take control of it or it will take control of you. I chose to avoid the latter!

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Squat – 562, 645×2 then 705 x3 in black beauty wraps
This was with a fair amount of hip pain and feeling pretty crappy dealing with finals at school.


– Sumo Block Pull – up to 752lbs x3
This was quite a struggle and a strain on the hips
Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – up to 365×3
Proceeded to take more time attempting to break in the new Inzer Phenom after this as well.  Shoulders are fried!

At this point from less than 5 hours sleep consistently my body started to revolt against me and I was forced to take time away from training to try and get recovered. Just 40 hours of work in a 24 hour day for a little while.


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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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