09 Aug 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|
|Upper Heavy Day||10RMs|
|Bench Press||3×10||300×1 set|
|Flat Bench Tricep Extension (video)||3×10||155|
|Overhand Lat Pulldowns||3×15||230|
|Lower Body Lighter Day|
|Below Knee Conventional Rack Pull||3×10||405|
|Upper Lighter Day|
|Flat Bench Tricep Extension (video)||3×10||135|
|Overhand Lat Pulldowns||3×15||230×2 sets|