Derek Wilcox: Strong(ish) Garagebell Chronicles: Ol Speedy McFastreps Winning The Hyper Trophy

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!

Another solid week of training here chasing that hypertrophy and avoiding as much joint damage as possible. Everything actually feels really good taking this approach aside from constantly being out of breath. I’m getting sore from these workouts for sure but it’s a lot easier to recover from though the soreness can be pretty intense the following day and after that. I do seem to stay a lot more fresh and were covered in general from taking this lighter short rest approach though. Once again the goal is creating a training stimulus that helps me progress for the traits that I’m looking to and prove on right now but not so much that I can’t recover for the next sessions. Check out the video for the details!

Upper Heavy Push Day Rest 1 minute
No Touch Incline Bench press (just barely miss touching chest) 5×10 135
Military Press 5×10 115
Dips 5×10 150
Lower Body Heavy Day
Deep Squats 5×10 225
Sumo Deadlifts T&G 5×10 275
Heavy Pull Day
Bent Rows 5×10 175
Overhand Lat Pulldowns 5×10 165
Face Pulls 5×10 75
Light Push Day
No Touch Incline Bench press (just barely miss touching chest) 5×10 135
Military Press 5×10 95
Dips 5×10 95



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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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Brian Carroll

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Brian Carroll

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