Derek Wilcox: Strong(ish) Garagebell Chronicles: Powerlifter In A Weightlifting Meet!

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!

I was able to get in some good 5 x 5 training with one minute rest in between on the sets this week. Everything felt relatively good aside from being really out of breath but I guess that’s the point right? I skipped the light days of the week and hopped into a weightlifting meet that I had already signed up for a few months beforehand. Unfortunately the five weeks before the competition I was unable to practice any the weightlifting movements because of a really bad sprained ankle. I couldn’t go into a front squat for anything without a whole lot of pain.check out the video to see how compensate for that!

Upper Heavy Push Day
Military Press 5×5 185
DB Flat Bench Press 5×5 100
Dips 5×5 227
Lower Body Heavy Day
Back Squat 5×5 405
RFE Split Squats 5×5 115
OH Lunges 3×8 115
Heavy Pull Day
Pull Ups (weighted or assisted as needed) 5×5 255
DB Rows 5×5 140
DB Snatch (minimal/no leg use) 5×5 60
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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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