22 Jun 5-12 Vacation Deload Training and Belt Art!

[wa-wps]

I’m currently training to qualify and compete at the XPC Finals at the Arnold. I am transitioning my training right now away from weightlifting into powerlifting and hope to change the all time record books once again.

Had the pleasure of taking a week long vacation with my wife, brother-in-law’s ,sister-in-law’s and all of my nieces this week and loved every second of it. I married into a terrific family and got to play with three of the sweetest little girls you could ever hope to meet all week. The wife and I got in some good down week training and also got our belts airbrushed with some cool stuff. Check it out!

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
PL Squat +Inzer Wraps = up to 605×1
– All very easy.  Bar was a bit whippy at the gym here so took a little extra time to settle before starting the rep.

– Romanian Deadlifts = 365 3×3

Planks = 3x 1min

Heavy Upper Day 1 (Warm-ups-shoulder mobility, chin-ups)
Paused Bench Press  = 335lbs 5 singles with long pauses
– easy stuff

Paused No Touch Presses (just off chest) = 5×2 275lbs

Pull Ups = 5×2 BW+45lbs  with hanging pauses between reps.

Depth looks pretty crappy from this angle and it honestly felt a little high.  Don’t think it will be the downfall of my training cycle though.

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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