03 Sep Derek Wilcox: Strong(ish) Garagebell Chronicles 8-13-17 Progressing Back Into Gear

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

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Squats –  up to 620 2×2
Hips are feeling much better here so I’m excited that the shots are doing their job!

– Suspended Good Mornings – 285×3, 396 3×3
Rough getting into and out of position with these

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – 315×3, 335 2×3
– Overhead Tri Ext – 3×5 135lbs
Nice and easy!

–Barbell Face Pull – 3×10 45lbs
Very easy but trying to keep my shoulders healthy

Here’s some of Emily’s benching as well!

https://www.instagram.com/p/BYBxTaTBoPzZJvAkEtR4ilTt4CUEChfxvhRiWY0/?taken-by=team_wilcoxstrength

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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