Derek Wilcox: Strong(ish) Garagebell Chronicles: Heaviest 5s And My Truck Is Getting Naked

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!

 

This was a generally good week of training. A few personal records here and there and everything staying attached where it is supposed to go is always a good week. I was feeling very fortunate that my shoulders are able to function for not just the dumbbell presses in the video but before that I was able to close grip military press up to 207 pounds for five. These close grip presses had my hands directly in front of my shoulders.

Back Squats 3×5 545×5 and 605×3
Sumo Deadlifts 3×5 n/a
Hyper Extensions 5×5 _____________
Lunges (empty bar, work on big steps and stretching) 3×10  BW
Week 4
Upper Heavy Day RPE 9.5
Close Grip Military Press 5×5 176, 187, 207
DB Flat Bench Press 5×5 130 2×5 140×3
DB Rows 5×5 160
Face Pulls 3×10 143
Curls 3×10 _____________

The project truck is getting undressed for the upcoming work to be done on the body. The truck will be going on a diet in order to be lightweight to be fast on the track but of course since it is a street truck you always need great gas mileage right? 😉

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Derek Wilcox

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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