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

[wa-wps]

I’m currently training to compete at the XPC Finals at the Arnold. Hoping to change the all time record books once again.

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.