Derek Wilcox: Strong(ish) Garagebell Chronicles The Beginning Of Offseason 11-5-17

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

On to a new training plan to make a run for another world record squat most likely sometime in the spring.  Planning to put on some muscle, be less fat and make a better base this offseason before going back into meet prep!

 

Here is an overview of what my training plan and results looked like for this week.  All the volumes for me 🙂 Check out the video for the details!

Exercise Week 1
Lower Body Heavy Day RPE 6
Squat 3×10 275
Stiff Leg deadlift 3×10 275
2″ Elevated heel Super Narrow Squat 3×10 135
Rear Foot Elevated Squat (back foot on bench) 3×10 50×1 bwx2
Week 1
Upper Heavy Day RPE 6
No Touch Incline Bench press (just barely miss touching chest) 3×10 145
OH Tricep Extension (video) 3×10 95
Lateral Raises 3×10 25
Overhand Lat Pulldowns (Big Stretch at the top) 3×10 pull upsx2
Curls 3×10 45
Week 1
Lower Body Lighter Day RPE 6
Squat 3×10 275
Stiff Leg deadlift 3×10 225
2″ Elevated heel Super Narrow Squat 3×10 110
Rear Foot Elevated Squat (back foot on bench) 3×10 bw
The following two tabs change content below.
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.