01 Dec Derek Wilcox: Strong(ish) Garagebell Chronicles Knee Wrapping The Wrong Direction? 11-20-16

After being sick for the last week I’m having to shorten this block a little bit. I have to use this week as a reintroduction week to avoid accumulating too much fatigue before my heavier weeks. Everything seemed to go pretty well here for what it was supposed to achieve. It’s only very small piece in the puzzle but every puzzle piece is pretty small when you look long-term.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Wrapped Squats – 430 3×3
Very easy although everything felt much heavier than it should.

– Sumo Block Pull – 405 3×3
Just putting in work here.

Heavy Upper Day (Warm ups – light pull ups, shoulder mobility)
– Bench Press -286 3×3
Super easy of course.

– OH Tri Ext – 155 3×3
Hoping to get a good PR on these in a couple weeks.

– Pull Ups BW+25lb 3×3

Still covered up with school work and clients from massive black friday sales at RP so only got two sessions in later in the week.  I doubt it will hurt anything.

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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