Derek Wilcox: Strong(ish) Garagebell Chronicles: Moving Into 5s and My Truck Project!

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!


I’m working with moderate intensities in a block of five rep sets this week laying the groundwork for hopefully some new PR’s when I get to peak intensity. Just putting in the work that’s designed in the plan and trusting the process!


Back Squats 3×5 418lbs
Sumo Deadlifts 3×5 465
Hyper Extensions 5×5 45lbs
Lunges (empty bar, work on big steps and stretching) 3×10
Upper Heavy Day
Close Grip Military Press 5×5 115
DB Flat Bench Press 5×5 100s
DB Rows 5×5 175
Face Pulls 5×5 115
Curls 3×10 _____________

I get to introduce you guys to my truck project now!  This is all taking place under the entity of Mountain Goat Racing Inc.

Ever since I was a small child even before kindergarten I’ve always wanted to have a drag car of some sort. My dad had racecars over the years and other cars I really loved and I knew one day this kind of project would be my future. I’m finally in a position where I can make this happen and I’m doing it with a 2006 Chevy Colorado. The idea is to have a street legal truck that can perform on a dragstrip really well. Somewhat similar to the cars you see on the show Street outlaw’s (the idea was there before I ever saw the show) and potentially participate in a streetcar contest called drag week. This contest will actually be in our immediate area for one of the races this coming fall where this fastest streetcars on the planet will have time trials starting in Atlanta, working up to Bristol going over to Charlotte, down through South Carolina at Darlington and then finally back at Atlanta. I have doubts that I would get to participate in this this year but it is the kind of thing I would want to do eventually. Through the weeks I’ll be showing you guys progress pictures of the truck through the build. Here are the two primary inspirations of the build and a few before shots so you can see when I’m working with and working toward.


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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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