30 Nov Derek Wilcox: Strong(ish) Garagebell Chronicles Volumes, Yawns And Muscle Making
Posted at 15:48h
in Arnold Classic, Equipped Powerlifting, Multi Sport Training, Team Training Logs
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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!
This was another good week of increasing some volume and training, getting back to normal type lifting away from me prep and we generally had fun the entire week. Getting my mindset back into a more relaxed state has been a little bit of a struggle for me for some reason but I’m working on it. Can’t stay stressed year round! Check out the video to see how everything went!
| Exercise | Week 2 | |
| Lower Body Heavy Day | RPE 8 | |
| Squat | 3×10 | 405 |
| Stiff Leg deadlift | 3×10 | 365 |
| 2″ Elevated heel Super Narrow Squat | 3×10 | 175 |
| Rear Foot Elevated Squat (back foot on bench) | 3×10 | BW |
| Week 2 | ||
| Upper Heavy Day | RPE 8 | |
| No Touch Incline Bench press (just barely miss touching chest) | 3×10 | 185 |
| OH Tricep Extension (video) | 3×10 | 105 |
| Lateral Raises | 3×10 | 35 |
| Overhand Lat Pulldowns (Big Stretch at the top) | 3×10 | Pull Ups BW |
| Curls | 3×10 | Bar |
| Week 2 | ||
| Lower Body Lighter Day | RPE 8 | |
| Squat | 3×10 | 363 |
| Stiff Leg deadlift | 3×10 | 275 |
| 2″ Elevated heel Super Narrow Squat | 3×10 | 110 |
| Rear Foot Elevated Squat (back foot on bench) | 3×10 | bw |
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