04 Feb Derek Wilcox: Strong(ish) Garagebell Chronicles: Weightliffin and Truck Skinnin
On to a new training plan to make a run for another world record squat at the WPO Finals in November. Planning to do some weightlifting and highland games in the meantime to get healthier and more flexible before going back into meet prep!
This was a good week of getting back into more athletic movements for the first time in quite a while. It occurred to me after dealing with some muscle imbalance issue like IT band pain and other things that my normal offseason work is what has always helped me avoid these problems. Working on flexibility and general movement in weightlifting and also for throwing have likely been laying a much better physical foundation for the heavier powerlifting oriented training than I thought. After coming to this conclusion I decided to back up and punt on doing another PL meet in the spring and go back to my normal routine for offseason work and enjoyment.
| Push | ||
| Lower Day (Mobility Warm ups) | ||
| Front Squat | 1-3×3 | 107 |
| Push Jerk | 1-3×3 | 85 |
| Paused OH Squat | 1-3×3 | 85 |
| Pull | ||
| MTP From Knee (work on low scoop/knee angle) | 1-3×3 | 120 |
| SN Grip RDL | 1-3×3 | 90 |
| Dips | 1-3×3 | BW |
| Pull Ups | BW | |
| Lift Day | ||
| Snat ch | 1-2×2 | 80 |
| C+J | 1-2×2 | 100 |
Here is this week’s update on the truck project. Taking all of the body panels and lightening them up to reduce the overall weight of the truck. Less weight+same power = go more faster!
Derek Wilcox
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