30 Jul Derek Wilcox: Strong(ish) Garagebell Chronicles 7-24-16 BIG PR Squat, I Also Bench and Then I Deadlifted

Things are getting pretty serious right now in training with the weights I’m scheduled to take so keep my spotters/loved ones in your thoughts and prayers.  It’s time to get stupid.

Also, the Inzer LUP is an excellent choice of suit for those who love to squat with your nipples out.  Just an FYI folks.

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– PL Squat in Full Gear up to
370kg/815lbs x2
402kg/885lbs x3 – Woo hoo!  solid PR here for me.  Still looking like I’ll have a good squat at the meet but there is still plenty of time to screw it up.

No secondary movement from hip soreness.

– GHR Sit Ups
3×10

Heavy Upper Day (Warm-ups-shoulder mobility, chin-ups)
– Shirted Bench Press Inzer Phenom
190kg/430lbs x3
235kg/518lbs x3
250kg/551lbs x2 Missed the third but just had too much shirt on this one and got in a bad position.

Shoulders were trashed after this.

very light JM Presses and Chin Ups

Light Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– SSB Squat 175kg/386lbs+Average Band 3×3

– Suited Deadlifts up to 656 kilopounds
This was surprisingly easy and after all my time avoiding this movement.  This is the movement (raw) that I originally injured my hip on so it’s something that always makes me nervous.

The following two tabs change content below.

• Bio
• Latest Posts

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