10 Jan Derek Wilcox: Strong(ish) Garagebell Chronicles PRs, Pandas and Pulls 1-1-17

This was peak intensity week for both me and my wife. She was working up in triples with minimal equipment and I was working up in singles on most everything. I didn’t for see anything great happening but I ended up hitting a significant squat PR but I paid the price with shoulder issues the rest of the week.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Wrapped Squat – up to 802 for a single
Big personal record for me and it has come at a time that I thought these might not happen anymore from my hip issues.

– Conventional Block Pull – up to 652 for a single
I was totally wiped out from the heavy squat and this was pretty good for me conventional anyway.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press -up to 385×1 and a miss at 410.  Also worked up to 505×3 just breaking in the new Super Phenom
My left shoulder felt awful and it just didn’t have time to recover after squats.

– Flat Barbell Tri Ext – 185 3×5

I certainly didn’t have a lot of volume this week but the heavy work has left me hurting!  Looking forward to some down time!

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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