Derek Wilcox: Strong(ish) Garagebell Chronicles 7-16-17: New projects And Putting In Work!



Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Wrapped squats –  up to 500lbs 3×3
had some pain involved with these but they weren’t too bad. Nothing this week really felt that great as far as being superstrong but my accumulated fatigue seem to be going down the and I think I’ll be feeling better next week.

– Sumo Block Pull – 585lbs x3


Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press + Bench Aid – 365 x3
this didn’t feel very strong and my shoulders are a good bit but this is more of a transition into the up-and-coming shirt work I’ll be doing getting ready for my meeting in October.

– Military Press – 185 x3  1952×3
this didn’t feel too bad for being down on strength this week but I’m looking forward to building on it for the next few weeks

standard shoulder rehab protocol after this.

I’ve got some new projects that are be going to be coming to the website soon. These things aren’t all necessarily lifting related but they will be having a lot to do with the life and 10/20/life. Here’s one sneak peak of what is coming up.


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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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