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

[wa-wps]

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.