12 May *Video* Derek Wilcox: Strong(ish) Garagebell Chronicles: Week of 4-30-17 Winning The Hyper Trophy

This week felt pretty good across the board. My joints seem to be getting better as far as soreness goes in my elbows, hips and shoulders. Still getting quite sore from the training from all the reps and such so good stimulus is still there as far as I can tell for hypertrophy and holding onto muscle while I’m dropping body fat. If I can stay healthy through all this volume work it should transfer into a good meet in several months!

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Close stance Squats –  365lbs 3×15
the squats definitely got me out of breath and felt difficult but moving the weight was actually super easy.

– Countermovement Shrugs – 365lbs 3×15
these seemed easier than the previous week even with heavier weight.
– Stiff Leg (Romanian) Deadlift – 225lbs 3×15
Never used this movement for such high reps so I’m just feeling this out for now.

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
DB Bench Press – 90# 3×15
These finally felt somewhat comfortable. Especially after barely being able to move anything in this kind of shoulder oriented exercise.

Pec Flys – 25lbs 3×15
these are also feeling a bit better than when I started.

Shoulder Rehab work (this was repeated three times during the week.
Light Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Close stance Squats –  185 3×15

– Countermovement Shrugs – 225lbs 3×15

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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
• Derek Wilcox: Strong(ish) Garagebell Chronicles: Getting Leaner, Stronger And Out Of Breath! - March 27, 2018
• Derek Wilcox: Strong(ish) Garagebell Chronicles: Weightlifting Offseason Activities - March 13, 2018