Derek Wilcox: Strong(ish) Garagebell Chronicles 4-2-17 Squats and Plops

I’m currently in my offseason and rehabbing my shoulders and looking to compete in the summer 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 –  325×10, 340×10 350×7
Still having a fair amount of hip trouble on these and really wanted to get in 10 reps with 350 but it just wasn’t in the cards for that day. A couple of years ago I was able to do a 10 x 5 with 350 but that is certainly a lot different than doing 10 reps in a row for each set.

– Conventional Rack Pull – 550lbs 3×10
these felt pretty good for what they were supposed to be. Definitely got a very sore after them and that should help potentiated later gains.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
DB Incline Press – 80’s 4×15
Very happy with this! A few weeks prior I was gritting my teeth just pressing empty dumbbell handles on this exercise because it hurt my shoulders so much. There was less pain doing 80 pound dumbbells than that this week so progress is definitely being made.

Shoulder Rehab work 3×10 YWT raises with 15lbs
these absolutely torched my shoulders but the strength gains are very apparent. Hopefully this will translate into a better bench several months from now.

I continued doing shoulder therapy for the rest of the week, but laid off lower body work to try and give my hip issue time to heal.


Emily had a down week before go into her meet peeking phase where she will overload everything like crazy and everything looked great for her.


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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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