18 May Derek Wilcox: Strong(ish) Garagebell Chronicles Week of 5-7-17: Death By Volume And Soreness

This was peak intensity week for my block of 15’s. I ended up doing my squats one day early in order to make the most of my anniversary dinner with my wife at a Brazilian steakhouse. If you’re going to have a ton of protein all at once, the best plan is to do a general shitload of squats beforehand!

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Close stance Squats –  440lbs 1×15, 365 2×15
I had set a goal for squatting double bodyweight for my heaviest set of 15 a month ago and managed to reach it. I was excited to do this just a little over a year ago for ten so this certainly feels like progress.

The next day….

– Countermovement Shrugs – 405lbs 3×15
These still weren’t overly fatiguing but I got very sore and it was an adventure trying to keep the plates on while doing this exercise with all the bumpers.
– Stiff Leg (Romanian) Deadlift – 275lbs 3×15
These lit up my hamstrings pretty hard!
Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
DB Bench Press – 100# 1×11, 1×12, 1×1
these proved to be a formidable opponent for me on this day. I was amazed at how dead my shoulders were when I tried the third set and could barely get one rep compared to the 11 and 12 I’d gotten on the previous sets.

Pec Flys – 30lbs 3×15
Shoulders were hating me but got some good work in here

Shoulder Rehab work (this was repeated two times during the week).

Light Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Close stance Squats – 205 4×15, last 2 occluded!
Deciding to do my last two sets of squats occluded proved to be a lot tougher than I thought. I deftly didn’t crank the reps down superhard but they were tight enough to get the effect. I felt just as out of breath after the blood was released into the venous return to hit my lungs as I was when I finished my heaviest a set of 15 on squats earlier in the week. I was very sore for the next couple days after this.

– Countermovement Shrugs – 315lbs 3×15
 

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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