02 Apr Derek Wilcox: Strong(ish) Garagebell Chronicles 3-19-17 My Offseason Work and Wifey Being Strong

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 –  225lbs 3×10
This really felt easier than the previous week.

– Conventional Rack Pull – 385lbs with straps
Felt even easier than the previous week.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
DB Incline Press –65lbs 3×10

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.

This was repeated 3x through the week as well without the Incline DB Bench.

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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