Derek Wilcox: Strong(ish) Garagebell Chronicles: All The 10s I Could Handle!

On to a new training plan to make a run for another world record squat most likely sometime in the spring.  Planning to put on some muscle, be less fat and make a better base this offseason before going back into meet prep!


The heaviest week of any block of 10 reps is generally pretty miserable and I will certainly beat up after this one. Having all this intensity for this much volume is why I had to take things easy the previous week so I can stick to my plan of a real hard training week now. Had several small PR’s and with the state of my joints I will gladly take that and move long. Check out the video for details!


Exercise Week 4
Lower Body Heavy Day RPE 9.5
Squat 3×10 507
Stiff Leg deadlift 3×10 505
2″ Elevated heel Super Narrow Squat 3×10 187
Rear Foot Elevated Squat (back foot on bench) 3×10 BW
Week 4
Upper Heavy Day RPE 9.5
No Touch Incline Bench press (just barely miss touching chest) 3×10 225
OH Tricep Extension (video) 3×10 125
Lateral Raises 3×10 40
Overhand Lat Pulldowns (Big Stretch at the top) 3×10 BW
Curls 3×10 _____________
Week 4
Lower Body Lighter Day RPE 9.5
Squat 3×10 396
Stiff Leg deadlift 3×10 315
2″ Elevated heel Super Narrow Squat 3×10 65
Rear Foot Elevated Squat (back foot on bench) 3×10 BW

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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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