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.
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