17 Sep Derek Wilcox: Strong(ish) Garagebell Chronicles 9-11-16 Re-introduction

[wa-wps]

I’m currently training to qualify and compete at the XPC Finals at the Arnold. I am transitioning my training right now away from weightlifting into powerlifting and hope to change the all time record books once again.

Heavy Push Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Front Squat – up to a massive 225lbs for 5×3
Just knocking off the rust

– Overhead Press – 135lbs 5×3

– GHR Sit Ups
3×10

Heavy Pull Day (Warm-ups-shoulder mobility, chin-ups)
– Mid Thigh Pull – 315lb 3×5
Real rusty on this movement but wasn’t too bad.

– Romanian Deadlift – 135 3×5
BW+25lbs 3×5
Competition Lifts Day
 – Snatch – 80kg/176lbs 2×2
Super easy but just relearning the motor patterns to build on later.

– Clean and Jerk – 100kg/220lbs 2×1
A little awkward but my flexibility will come back and it will get better.