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!