Derek Wilcox: Strong(ish) Garagebell Chronicles 6-4-17 PRs All Over The Place

Derek Wilcox 10/20/Life Gyms, Arnold Classic, Equipped Powerlifting, Multi Sport Training, Team Training Logs, Uncategorized

I’m currently in my offseason and rehabbing my shoulders and looking to compete in the fall.

This is my peak intensity week in this block of tens. I’m quite happy about how the numbers went this week and was little bit surprised here and there.

Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Minimally Equipped Squats –  3×10 500lbs x10
a perfect number for a 10RM here but I was too fried for any more sets after this.

– Stiff Leg (Romanian) Deadlift –3×10 405lbs
these look very good on video but they were exceptionally hard to maintain my back posture. That balance of good form but straining to keep it is exactly what I was looking for for my peak intensity work.


– GHR Ham Curls+Sit Ups BW +35lbs

Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press –3×10 275×10, 290×10 and 300lbs x 9.6
PRs across the board here!

– Military Press –3×10 145lbs
Goo number for this.  Difficult but didn’t need to break technique

–Chin Ups –3×10  BW+25lbs

–DB Rows –3×10 140lbs


Throwing went relatively well and I actually hit a small PR on my light weight with 61 feet.  Just really need to learn a way to get my hips lower through the turns.


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Derek Wilcox

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.