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!


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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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