23 Nov Derek Wilcox: Strong(ish) Garagebell Chronicles Volume, Sickness and Life

[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.

This was unfortunately my last week of 5 x 5 volume training. I was scheduled to take one more heavier week after this but became sick with a sinus and respiratory infection. That combined with projects, grading papers and running a business certainly puts a crunch on time! I’m just hoping it hasn’t set me too far back.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Squat – 455 5×5
This is a good weight for what was in the plan. Was hoping to move into the mid-500s the following week but it did not happen. Even though I missed a week I’m still excited about putting on my new  black beauty knee wraps!

– Conventional Deadlift – 455 5×5
These were a little tougher than expected due to my back tightness.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press -286lbs 5×5
These are super super easy. I probably should’ve gone heavier on this but hindsight is 20/20.

– OH Tri Ext 155 5×5
Really started hitting the groove on these, felt great.

Accessory Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
Bent Over Row 275 5×5
This started getting a bit heavy and was taking a toll on my lower back after it was fatigued earlier in the week. Not bad though.

Pull Ups BW + 30lbs 5×5
tried something different here by putting a slimeball in a book bag to see how it would change the dynamic of the movement. In move my center of gravity forward so I had more of an incline pull up path instead of a directly overhead path. Wasn’t bad, may try it again.

The following two tabs change content below.

• Bio
• Latest Posts

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