Derek Wilcox: Strong(ish) Garagebell Chronicles: 10s and Battling Joint Dysplasia

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 still feels very strange to be squatting 405 casually for 10s, but perhaps that is the super skinny high school kid in me talking.  When I graduated high school at 155 pounds this was a super grinder of a one rep max for me. This was a good second week into this block of 3 x 10s. Weights were moderately challenging but they moved really well and I still had plenty left in the tank. Check out the video for details!

Lower Body Heavy Day
Back Squat 3×10 405
Below Knee Conventional Rack Pull 3×10 495
Barbell Lunges 3×10 45
Upper Heavy Day
Bench Press 3×10 275
Flat Bench Tricep Extension (video) 3×10 135
Lateral Raises 3×15 60
Overhand Lat Pulldowns 3×15 BW
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) 3×10 115
Lateral Raises 3×15 50
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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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