Derek Wilcox: Strong(ish) Garagebell Chronicles 7-10-16 Strongwomen, Gear and Shenanigans

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.

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– PL Squat +Suit and briefs 345kg/760lbs 3×3. Video at the bottom

– Goodmornings 130kg/286lbs 3×5
Felt good, just putting in some work

– GHR Sit Ups

Heavy Upper Day (Warm-ups-shoulder mobility, chin-ups)
– Shirted Bench Press Inzer Phenom 505lbs 3×3
Just putting in some work in the shirt without killing myself

– Chin Ups
BW+25lbs 3×5

– JM Presses
95lbs 3×10

All the accessory was very easy to just move blood around.  Had a blast training here like normal as you’ll see in the video.


Light Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– PL Squat 150kg/331lbs+ Average Band 3×3
felt great and felt faster on each set

– Suited Deadlifts – Up to 250kg/551lbs 3×1
Just figuring out how I want to use the suit for pulls.  Delightfully surprised how well this suit protected my hip here.

– GHR Sit Ups

Light Upper Day (Warm-ups-shoulder mobility, chin-ups)
– Paused Bench Press 315lbs 3×3
working on technique and speed

– Chin Ups
BW 3×5

Bi and Tri work

Had the pleasure of seeing my wife compete again in a strongman competition this time going solo since I’m prepping for a PL meet in the near future.  This woman continues to surprise and impess me.  She wouldn’t tell you this but she really jumped in this thing for fun and practiced a few events once beforehand.  She’s gotten to be such a veteran across multiple sports that I no longer feel like a coach having to guide her at meets and I just get to sit back and be a supporting husband and a fan of this really strong chick.  Here are a few pictures from her day.


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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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