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.
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