08 Dec Derek Wilcox: Strong(ish) Garagebell Chronicles Squat, Push, Pull and Toot 11-27-16

Working up intensity wise in the 3 rep range this week and getting a feel for what numbers I’ll be looking for this coming week at peak weights!  Not sure if PRs are in the mix this time around with being sick recently and the stress of final exams, projects and damn little sleep over last week and this coming week but I’ll give her a go anyway.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Squat – 627 2×3
Inzer Black Beauty wraps felt pretty good here. Tons of spring and strangely super comfortable too.

– Sumo Block Pull – 710 x3
Felt quite hefty today.  Not sure I’ll have a whole lot more next week but we shall see.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – 352 x3
Nice easy triple here at about 90-95% effort.  Hopefully push this a little next week.  Took a couple of sets to try to break in my new Inzer Phenom after that.

– OH Tri Ext – 185 3×3
Felt good! Hope to push up to 200lbs next week

Lighter Total Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Squat – 500 x3
Just technique and speed here.  Feeling a little beat up from the heavy day and just putting some quality reps in the bank.

– Bench Press – 275 3×3
Same concept here.

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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