30 Dec Derek Wilcox: Strong(ish) Garagebell Chronicles Wifey Muscle, Impin and Hip Pain 12-18-16

This was a moderate week for me in general and it was much needed. I kept volume low and exercises few so I can try and feel better physically. Every training cycle is getting harder to manage all these issues but all you can do is play the cards you have in your hand at the time. I think every single day about how I should be training and what I should be doing if things were ideal but I’m quickly reminded that reality is just reality! I’m still making progress relatively well though.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Wrapped Squat – up to 675×1
had a good bit of hip pain this week in general but squat seem to go well in spite of it.

– Conventional Block Pull – several doubles with 500
I felt plain gimpy doing these but I’m certainly glad I did.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press -just spent more time trying to break in my Inzer phenom this week.  I went up to mid 400s and this is the first week I’ve been able to get out and touch the rings on the bar. Still crazy tight though.

Lighter Total Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Squat up to 575×1
just working technique and trying to put as much speed in the bar as possible. Hip still hurt but I wasn’t inhibited much by it.

– Conventional Block Pull -450 doubles

Shoulders were very fried from earlier in the week and accumulated fatigue before that so I just took it easy to try and get those to heal up. They literally get beat up from everything I do outside of deadlifting.

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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
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• Derek Wilcox: Strong(ish) Garagebell Chronicles: Weightlifting Offseason Activities - March 13, 2018