Derek Wilcox: Strong(ish) Garagebell Chronicles 5-28-17 Throwing And Doing All The Reps

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

This is my 90% week in this block of tens and I was honestly surprised to be able to get the quality of work and that I was with the back issue that I was nursing from the previous week. It was actually a very good feeling week in general so very grateful for that. Hoping to keep that momentum going and set some PR’s in the 10 rep range next week!

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 455lbs
These were surprisingly good feeling.  I explain in the video how I was pretty surprised to be doing this at all after inflaming my back the previous week.

– Stiff Leg (Romanian) Deadlift –3×10 365lbs
These always suck but I was happy with them


– GHR Ham Curls+Sit Ups 25lbs

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press –3×10 255lbs
these moved much better than the 245 did the previous week so that gives me hope for a PR on the peak intensity week.

– Military Press –3×10 135lbs
these also move very well. Hopefully my shoulders are coming around streetwise.

–Chin Ups –3×10 Body weight

–DB Rows –3×10 130lbs


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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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Brian Carroll

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