09 Nov Derek Wilcox: Strong(ish) Garagebell Chronicles Working Up In Volume 10-30-16

[wa-wps]

I’m currently training to compete at the XPC Finals at the Arnold. Hoping to change the all time record books once again.

Moderately increasing the volume and training now in this current rep scheme. Things felt really good this week for the most part so I’m hoping this is an indicator that several PR’s will be set in a couple weeks. Just trying to keep the momentum going like I did in the last training cycle.  Enjoyed squatting in my Halloween costume a bit also!

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Squat – 375 3×5
Cut my volume down two sets on this exercise due to my low back being super tight. Had to push deadlifts until the next day.

– Conventional Deadlift – 405 5×5
These felt pretty good which gives me hope for the next few weeks.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – 265 5×5
Super easy!

(2 days later)
– OH Tri Ext – 135 5×5
Felt great.

– Bent Over Rows 245 5×5

– Pull Ups Bodyweight 5×5 15 sec rest
Adding weight for sure next week.