Derek Wilcox: Strong(ish) Garagebell Chronicles 9-11-16 Re-introduction

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 Push Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Front Squat – up to a massive 225lbs for 5×3
Just knocking off the rust

– Overhead Press – 135lbs 5×3

– GHR Sit Ups


Heavy Pull Day (Warm-ups-shoulder mobility, chin-ups)
– Mid Thigh Pull – 315lb 3×5
Real rusty on this movement but wasn’t too bad.

– Romanian Deadlift – 135 3×5
BW+25lbs 3×5
Competition Lifts Day
 – Snatch – 80kg/176lbs 2×2
Super easy but just relearning the motor patterns to build on later.

– Clean and Jerk – 100kg/220lbs 2×1
A little awkward but my flexibility will come back and it will get better.



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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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