26 Mar Derek Wilcox: Strong(ish) Garagebell Chronicles 3-12-17 Wifey Training and Starting My Offseason
[wa-wps]
I’m currently in my offseason, dropping a weight class, rehabbing my shoulders and looking to compete in the summer time.
The biggest thing going on right now is that my wife Emily is getting ready for her meet at the end of April. Her training has been looking good the last couple months and I’m excited to see what she does. You will get to see a lot of her training in my videos in the next several weeks leading up to her competition. Her training will certainly be a lot more interesting than mine as I am rehabbing my shoulders and getting in volume work.
Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
Front Squats – 185lbs 3×10
Just easing back into a little volume work here
– Conventional Rack Pull – 315lbs double over hand on a thick bar
My forearms were actually super sore from these for a few days
Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
DB Incline Press –25lbs 5×10
I’m sure this seems stupid to most of you but these honestly hurt like hell from the damage in my shoulders. Just trying to move blood around and build up a little work capacity.
Shoulder Rehab work –
Front raises, diagonal raises and side raises laying face down on an incline 3×10 for each angle super setted – 5lbs
this absolutely murders my shoulders in a good way. They don’t hurt very bad and feel like they’re going to do a lot of good. Thanks to my wife for showing me these rehab exercises! I’d be pretty screwed without her knowledge and instruction in times like this.
Chest Supported Unilateral Rear Delt Raises – 3×10 – 12lb empty DB handle
I feel weaker than a small child on these movements, but it’s only because I am.
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