Derek Wilcox: Strong(ish) Garagebell Chronicles 7-2-17 PR Squats and Presses+Throws Practice


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

If you are wondering where the training log post was for last week there really isn’t one. There wasn’t much sleeping or recovering going on in every time I started to warm up to lift my joints felt like they were made out of sandpaper and couldn’t put anything together that resembled training at all. It certainly frustrating for me as an athlete but professional and academic stresses are all what I signed up for and I knew there would be times like this. Unfortunately when you just can’t get recovered you certainly can’t train and dig yourself a bigger hole in the accumulated fatigue department. As usual, I’m just playing the cards I have in my hand the best I can.

So after a week of recovering and getting other things done in my life I jumped into the peak intensity week of my five rep scheme block. This week just consists of working up in sets of five slowly to an approximate 5RM. My body was feeling much better and I felt ready to perform for the most part. I was able to lay down some PRs. After the previous week I certainly appreciated them a lot more!

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 –  507×5, 551×5 and a PR 584×5
every set felt very smooth until I got the last one. Surprising right? It was just myself and the wife training that day and it’s really something special to have her there. I can always find more strength when she’s there yelling for me.

Considering the shape I was in the previous week and the fact that I was planning on throwing in four days from this session I skipped the back stressing block pulls. I also practiced some throws about an hour after the squats to stay loose and fresh for the games coming up.
Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – 300×5, 315×5,325×5, 335×5, 350×4 PR
these felt quite smooth but I got just a little bit greedy on the last set going for 350 instead of a slightly more conservative 340 or 345. I don’t believe I’ve ever done 350 for more than two reps so this certainly encouraging regardless.


– Overhead Tri Ext – 135×5, 145×5, 155×5, 165×5, 175×5
my shoulders were pretty fatigued from the heavy benching here but managed to get out some decent reps. Last set was quite challenging but also like the day before I cut this training session short the train rest up for throwing in three days time.



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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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Brian Carroll

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