07 Apr Derek Wilcox: Strong(ish) Garagebell Chronicles 3-26-17 Emily Driving The PR Train! Choo! Choo!

[wa-wps]

I’m currently in my offseason and rehabbing my shoulders and looking to compete in the summer time.

Everything is going extremely well for my wife this weekend training. She’s been exceptionally strong building up to this point and finally got to express it. If anything goes smoothly from here up to the meet she should be set for a great day!

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 –  3×10 – 275lbs
These went pretty smoothly but I had some hip issues popping up with my IT band being irritated among lots of other soft tissue aggravations

– Conventional Rack Pull – 455 – 3×10
very easy stuff here

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
DB Incline Press – 65lbs – 3×15
Lot sof shoulder pain but this movement is getting better in general

Shoulder Rehab work – 10lbs – 3×10  front diagonal and side raises
Certainly progressing here a whole lot.

Light Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
Front Squats –  225 2×10 and 275 1×10
These really felt a ton better than on the heavy day so I went up a bit.

– Conventional Rack Pull – 415 – 3×10
These felt good.  Trivia question in the video here!
Light Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
DB Incline Press –50lbs – 3×15

Shoulder Rehab work – 5lbs 3×10 front diagonal and side raises