02 Nov Derek Wilcox: Strong(ish) Garagebell Chronicles Down Week/Reintroduction 10 23 16

This is my reintroduction week into my normal powerlifting training leading up to the Arnold sports Festival in March. Just accumulating a little volume at this point in making sure I can start the cycle off healthy. Just hoping to keep the momentum going from the great training cycle I had leading up to the meet in August. Always trying to learn and adapt my little at a time!

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Squat – 135kg/297lbs 5×5
Super easy back squats since I haven’t back squatted in two months from all the weightlifting training.

– Conventional Deadlift – 325 5×5
Did these double overhand to get a little extra grip work in. I’m hoping my hip will hold up to pulling off the ground for a little while so I can build volume here.

– Rear Foot Elevated Squat – 45lbs 5×5
Flexibility and hypertrophy is a nice combo

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – 225 5×5
Super easy stuff.  Just getting started and staying healthy.

– OH Tri Ext – 115lbs 5×5
A little harder than I thought after a long lay off.  Stayed sore for a while from these.

Super Busy with Exams and projects for the rest of the week.  Glad that all came on a down week!

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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