17 Sep Derek Wilcox: Strong(ish) Garagebell Chronicles 8-20-17

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

A good week of practicing technique and getting reacquainted with all my awesome answer powerlifting equipment. It certainly felt like home while is able to get it all on again!

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Moderately Equipped Squats –  up to reverse band 848lbsx1
the technique work on this week’s actually felt very good. I was a little bit surprised at how easy it was to get used to to the equipment again so hopefully this will be a smooth transition into heavier work.

– Suspended Good Mornings – up to 400lbs 3×3
hips were feeling some soreness here but I was able to position myself to make the best of it.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press –365×1 Shirt On – 455 2×2
The shirt was a bit tighter than I thought it would be.  Hopefully I’ll be able to stay healthy enough to keep working in the shirt over the next couple of months most of the time.

– Flat Tri Ext – 155 3×5

–Barbell Face Pull – 3x1065lbs
Light Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)

– Lightly Suited Squats – up to 584lbs 2×2
Just practicing technique on the lighter weights here.

– Suspended Good Mornings – up to 300lbs 3×3

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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