25 Sep Derek Wilcox: Strong(ish) Garagebell Chronicles 9/18/2016 – Weightlifting Stuff And A Little Shoop-A-Doop

[wa-wps]

I’m currently training to qualify and compete at the XPC Finals at the Arnold. I am jumping into a quick weightlifting meet and then back 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 – 325lbs 3×3
Not hard at all but just starting to feel comfy with it again.  Looking forward to the next couple weeks.

– Military Press – 155lbs 3×3

Heavy Pull Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Mid Thigh Pull – 365lbs 3×5
Just trying to get familiar again with this and it’s getting a little better.

– Snatch Grip RDL – 225 3×5
BW+25lbs 3×5
Competition Lifts Day  (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Snatch – 205lbs 2×2
The catch is a little awkward with foot work but my pulls feel great.  Scrapping the WL heeled shoes for this meet just to see how it changes things.

– Clean and Jerk –  265lbs 1×2
Same thing as the snatches in reality.  Power clean and jerk for all this.

Done!