13 Mar Derek Wilcox: Strong(ish) Garagebell Chronicles: Weightlifting Offseason Activities
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!
Really enjoying getting to do some weightlifting movements again. Hoping to keep everything attached and healthy joint wise all the way into this weightlifting competition to possibly go for some PR’s! I always really enjoy getting to go back to some more dynamic movements compared to powerlifting movements which is a great break for my mind as well as my body since the weights in this sport are so heavy. The flexibility aspects of it also benefit me later on in my powerlifting training as well by preventing injury and muscular imbalances.
| Front Squat | 1-3×3 | 235 |
| Push Jerk | 1-3×3 | 185 |
| Paused OH Squat | 1-3×3 | 185 |
| Week 1 | ||
| Pull | RPE 6 | |
| MTP From Knee (work on low scoop/knee angle) | 1-3×3 | 275 |
| SN Grip RDL | 1-3×3 | 275 |
| Weighted Pull Ups | 1-3×3 | BW |
| Curls | ||
| Week 1 | ||
| Lift Day | RPE 6 | |
| Snat ch | 1-2×2 | 176 |
| C+J | 1-2×2 | 220 |
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