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

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!

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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