Derek Wilcox: Strong(ish) Garagebell Chronicles: Getting Leaner, Stronger And Out Of Breath!

On to a new training plan to make a run for another world record squat at the WPO Finals in November.  Planning to do some weightlifting and highland games in the meantime to get healthier and more flexible before going back into meet prep!

Unfortunately I managed to majorly sprain my ankle at a birthday party for 2 of my nieces in a trampoline park.  I can’t get down into a full front squat position so technique for weightlifting is kind of out the window.  I’ll still be lifting in the meet but not expecting anything very good now.  I’m now going to move forward into short rest hypertrophy and flexibility based training to help get my body fat back down and hopefully gain some muscle now as well.  Should be fun!

Upper Heavy Push Day Rest 1 minute
Military Press 5×5 155
DB Flat Bench Press 5×5 80
Dips 5×5 225
Lower Body Heavy Day
Back Squat 5×5 315
RFE Split Squats 5×5 226
OH Lunges 3×8 45
Heavy Pull Day
Pull Ups (weighted or assisted as needed) 5×5 226
DB Rows 5×5 120
DB Snatch (minimal/no leg use) 5×5 45
Light Push Day
Military Press 5×5 135
DB Flat Bench Press 5×5 80
Dips 5×5 228
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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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