14 Oct Derek Wilcox: Strong(ish) Garagebell Chronicles Weightlifting and Family

[wa-wps]

I’m currently training to qualify and compete at the XPC Finals at the Arnold. I am jumping into a quick weightlifting meet and then back into powerlifting and hope to change the all time record books once again.

Heavy Push Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Front Squat – up to 455lbs x3
Just a good solid single.  Not a PR really but ok for the circumstances

– Military Press – up to 205×3
Just worked up to a good strict triple here

Heavy Pull Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Mid Thigh Pull – 505 3×5
Just trying to get familiar again with this and it’s getting a little better.

– Snatch Grip RDL – 365 3×5

….and that was it. It’s been a tough couple of weeks for training while dealing with a death in the family that hit pretty hard for us but things should be getting better now.  Business work piled up and school work as well during this time.  Mainly just practicing the lifts until the weightlifting meet in a week and a half now.