Derek Wilcox: Strong(ish) Garagebell Chronicles 7-30-17 Torn Cartilage And Talking Retirement

I’m moving into meet prep before equipment comes into play in preparation for a meet in October.

This is my peak intensity week for the three rep range before going into the super heavy moderately or minimally equipped block coming up. Unfortunately things and go quite as planned but still can’t really be that upset at this point. Still lots of training to go before this meet happens and I’ve definitely been through worse!


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 672 x3
unfortunately I tore more cartilage in my right hip on the second rep of this set. I was getting real excited about hitting a PR after this set even while I was squatting, but things just did not work out. I’ve had different pops and pains while squatting before but I knew exactly what this was as soon as it happened. Three years ago I had that a very similar feeling in my other hip during a deadlifts contest (unequipped) and had a confirmed cartilage tear from MRI.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press + Bench Aid – 415 x3, 435×1
these also felt quite good until my last rep in which I felt my shoulder being tired of all the heavy weight on it. The inflammation started in my right shoulder and there was no sense in pushing it any farther.

– Military Press – 205×2, 215×3 225 2×3
very happy with these as I believe two sets of three at 225 is a PR for me. My left shoulder didn’t bother me too much this week thankfully

shoulder therapy work came after this


After the heavy lifts on the upper body and the hip issues I didn’t train anymore this week. It’s one of those times I have to back up and point and get things figured out. I talk about that a good bit in the video so check it out!

Here is some of my wife’s awesome training as well.

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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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