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? 😉

The following two tabs change content below.
Avatar photo

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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!