05 May Derek Wilcox: Strong(ish) Garagebell Chronicles 4-23-17 The Volume Consumes Me

[wa-wps]

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

This was my training during Emily’s meet week. I’m currently in a block of 15s to help supplement my body fat loss and general off-season training right now to win the Hyper Trophy.  Just taking my time, picking my shots and training hard while staying healthy.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Close stance Squats –  225×15, 275×15 315lbs 2×15
I was surprised at how easy the lighter weights felt so I decided to jump up a bit more than I had planned. I’m hoping to hit something in the 400 range in the fourth week now.

– Countermovement Shrugs – 325lbs 3×15
These seem to be giving the right stimulus effect from these judging by how I feel the following few days in my traps and upper back. They seem to be working.

– Stiff Leg (Romanian) Deadlift – 225lbs 3×15
These definitely lit up my hamstrings for the following few days

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
DB Bench Press – 80# 4×15
Pressing power is great but my shoulders just poop out on me hard toward the end.  Making progress though!

Pec Flys – 30lbs 3×15

Shoulder Rehab work and fluff

Light Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Close stance Squats –  185lbs 3×15
These actually hurt worse than the heavy day but still getting a bit more work in

DB Bench Press – 60# 3×15
A little painful but not bad.

– Countermovement Shrugs – 135lbs 3×15

Assorted fluff and shoulder therapy