20 Jan Derek Wilcox: Strong(ish) Garagebell Chronicles: Heaviest 5s And My Truck Is Getting Naked
On to a new training plan to make a run for another world record squat most likely sometime in the spring. Planning to put on some muscle, be less fat and make a better base this offseason before going back into meet prep!
This was a generally good week of training. A few personal records here and there and everything staying attached where it is supposed to go is always a good week. I was feeling very fortunate that my shoulders are able to function for not just the dumbbell presses in the video but before that I was able to close grip military press up to 207 pounds for five. These close grip presses had my hands directly in front of my shoulders.
| Back Squats | 3×5 | 545×5 and 605×3 |
| Sumo Deadlifts | 3×5 | n/a |
| Hyper Extensions | 5×5 | _____________ |
| Lunges (empty bar, work on big steps and stretching) | 3×10 | BW |
| Week 4 | ||
| Upper Heavy Day | RPE 9.5 | |
| Close Grip Military Press | 5×5 | 176, 187, 207 |
| DB Flat Bench Press | 5×5 | 130 2×5 140×3 |
| DB Rows | 5×5 | 160 |
| Face Pulls | 3×10 | 143 |
| Curls | 3×10 | _____________ |
The project truck is getting undressed for the upcoming work to be done on the body. The truck will be going on a diet in order to be lightweight to be fast on the track but of course since it is a street truck you always need great gas mileage right? 😉
Derek Wilcox
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