27 Jul Derek Wilcox: Strong(ish) Garagebell Chronicles Week 7-17-16

[wa-wps]

I’m currently training to qualify and compete at the XPC Finals at the Arnold. I am transitioning my training right now away from weightlifting into powerlifting and hope to change the all time record books once again.

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– PL Squat +Full Gear – up to 727×3, 805×3, 850×2
Called to rack it before the 3rd rep.  Honestly was nervous about getting someone hurt pushing it to finish the triple.  Saved it for the next week.

– Goodmornings 150kg/331lbs 3×5
Felt good, just putting in some work

– GHR Sit Ups
3×10

Heavy Upper Day (Warm-ups-shoulder mobility, chin-ups)
– Paused Bench Press – up to 355×3
Nice week out of the shirt to get ready fro a big triple next week

– Chin Ups
BW+35lbs 3×5

– JM Presses
115lbs 3×10

Light Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– PL Squat 140k/308lbs + Average Band 3×3
Working on speed and technique

Started to deadlift but hip just wasn’t having it.

– GHR Sit Ups
3×10

Check out my squats below!