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

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!

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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