Derek Wilcox: Strong(ish) Garagebell Chronicles: 10 Rep Maxes!

On to a new training plan to make a run for another world record squat at the WPO Finals in November.  I’m now into the 6 month training cycle to prepare for this final meet. Exciting times!

It’s always interesting going into the highest intensity week of these training cycles. I wasn’t the most confident person going into this session on being able to squat a new 10 rep max PR but with the support of everyone around me it went real well. This 518 410 ended up being an 11 pound PR which I was very happy about. The rack pulls after this were especially tough due to a major back pump and fatigue but I believe 550 for 10 is a PR at that height and conventional stance. Benchpress went well considering all the genetic joint problems I have going on right now but 300 for 10 tied my personal record and that’s good for right now. Check out the video for the details!

Lower Body Heavy Day 10RMs
Back Squat 3×10 518×1 set
Below Knee Conventional Rack Pull 3×10 550×1 set
Barbell Lunges 3×10 45
Upper Heavy Day 10RMs
Bench Press 3×10 300×1 set
Flat Bench Tricep Extension (video) 3×10 155
Lateral Raises 3×15 70
Overhand Lat Pulldowns 3×15 230
Curls 3×15
Lower Body Lighter Day
Back Squat 3×10 365
Below Knee Conventional Rack Pull 3×10 405
Barbell Lunges 3×10 45
Upper Lighter Day
Bench Press 3×10 225
Flat Bench Tricep Extension (video) 3×10 135
Lateral Raises 3×15 60
Overhand Lat Pulldowns 3×15 230×2 sets
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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.
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Brian Carroll

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Brian Carroll

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