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

Posted at 20:08h in Arnold Classic, Equipped Powerlifting, Multi Sport Training, Team Training Logs by
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[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!

My own training is building extremely slowly. My shoulder rehab is going well but no giant leaps forward are being made yet. I’m dealing with an IT band issue that seems to be aggravating every other aspect of my left leg as well. Doing lots of stretching and manual release work to try and get that sorted out now. It’s looking like I’m going to pick a meat a little bit farther out than originally thought to make sure I’m able to drop body weight as best as possible and give this potential last run the best effort I can. I’ll also be able to practice some Highland games along the way with a little extra time.

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

 

 

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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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