04 Jun Derek Wilcox: Strong(ish) Garagebell Chronicles 5-21-17 Pretending To Be An Athlete

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

This is a good little week to put in work and accumulate more volume. Heavier than a down week but still lighter than a real intense week. Weeks like this are good example of how to still progress in training with focusing on technique and applying 100% force to 80%ish weights.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Minimally Equipped Squats –  3×10 407lbs
These went real well aside from getting out of breath a bit

– Stiff Leg (Romanian) Deadlift –3×10 325lbs
These felt quite good.

– GHR Ham Curls+Sit Ups BW+10lbs
Nice and smooth like butter

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press –3×10 245
Moved super easily until the very last last felt a little wobbly

– Military Press –3×10 115lbs

–Chin Ups –3×10 BW
Just putting in the work and allowing my shoulders to get used to the movement again

–DB Rows –3×10 100lbs

Mobility and conditioning work in the video!

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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.

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