
30 Dec Derek Wilcox: Strong(ish) Garagebell Chronicles Wifey Muscle, Impin and Hip Pain 12-18-16
I’m currently training to compete at the XPC Finals at the Arnold. Hoping to change the all time record books once again.
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.

Derek Wilcox

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