18 Jul Derek Wilcox: Strong(ish) Garagebell Chronicles 7-10-16 Strongwomen, Gear and Shenanigans

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– PL Squat +Suit and briefs 345kg/760lbs 3×3. Video at the bottom

– Goodmornings 130kg/286lbs 3×5
Felt good, just putting in some work

– GHR Sit Ups
3×10

Heavy Upper Day (Warm-ups-shoulder mobility, chin-ups)
– Shirted Bench Press Inzer Phenom 505lbs 3×3
Just putting in some work in the shirt without killing myself

– Chin Ups
BW+25lbs 3×5

– JM Presses
95lbs 3×10

All the accessory was very easy to just move blood around.  Had a blast training here like normal as you’ll see in the video.

Light Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– PL Squat 150kg/331lbs+ Average Band 3×3
felt great and felt faster on each set

– Suited Deadlifts – Up to 250kg/551lbs 3×1
Just figuring out how I want to use the suit for pulls.  Delightfully surprised how well this suit protected my hip here.

– GHR Sit Ups
3×10

Light Upper Day (Warm-ups-shoulder mobility, chin-ups)
– Paused Bench Press 315lbs 3×3
working on technique and speed

– Chin Ups
BW 3×5

Bi and Tri work

Had the pleasure of seeing my wife compete again in a strongman competition this time going solo since I’m prepping for a PL meet in the near future.  This woman continues to surprise and impess me.  She wouldn’t tell you this but she really jumped in this thing for fun and practiced a few events once beforehand.  She’s gotten to be such a veteran across multiple sports that I no longer feel like a coach having to guide her at meets and I just get to sit back and be a supporting husband and a fan of this really strong chick.  Here are a few pictures from her day.

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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