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

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

The following two tabs change content below.

• Bio
• Latest Posts

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