14 Nov Derek Wilcox: Strong(ish) Garagebell Chronicles The Beginning Of Offseason 11-5-17
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!
Here is an overview of what my training plan and results looked like for this week. All the volumes for me 🙂 Check out the video for the details!
|Lower Body Heavy Day||RPE 6|
|Stiff Leg deadlift||3×10||275|
|2″ Elevated heel Super Narrow Squat||3×10||135|
|Rear Foot Elevated Squat (back foot on bench)||3×10||50×1 bwx2|
|Upper Heavy Day||RPE 6|
|No Touch Incline Bench press (just barely miss touching chest)||3×10||145|
|OH Tricep Extension (video)||3×10||95|
|Overhand Lat Pulldowns (Big Stretch at the top)||3×10||pull upsx2|
|Lower Body Lighter Day||RPE 6|
|Stiff Leg deadlift||3×10||225|
|2″ Elevated heel Super Narrow Squat||3×10||110|
|Rear Foot Elevated Squat (back foot on bench)||3×10||bw|