14 Dec Derek Wilcox: Strong(ish) Garagebell Chronicles: All The 10s I Could Handle!
Posted at 22:17h
in 10/20/Life Gyms, Arnold Classic, Equipped Powerlifting, Multi Sport Training, Team Training Logs
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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.
Latest posts by Derek Wilcox (see all)
- Derek Wilcox: Strong(ish) Garagebell Chronicles: Powerlifter In A Weightlifting Meet! - May 3, 2018
- Derek Wilcox: Strong(ish) Garagebell Chronicles: Getting Leaner, Stronger And Out Of Breath! - March 27, 2018
- Derek Wilcox: Strong(ish) Garagebell Chronicles: Weightlifting Offseason Activities - March 13, 2018
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