Derek Wilcox: Strong(ish) Garagebell Chronicles: The Day I Thought Squatting For 15s Broke My Neck

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!



This was a super tough week of training! I was wiped out from all the upper body work and very sore throughout the week. I was unfortunately only able to get in squats on the lower body day. I had really strange and honestly pretty scary occurrence happen during the 3 x 15 with one minute rest as heavy as I could go. Check out the video for those details!


Upper Heavy Push Day
Close Grip Bench Press 3×15 185
DB Military Press 3×15 100
Chest Flys 3×15 50
Lower Body Heavy Day
Back Squat 3×15 331
Conventional Rack Pulls at knee cap 3×15 _____________
CM Shrugs 3×15 _____________
Lunges 3×15 _____________
Light Push Day
Close Grip Bench Press 3×15 155
DB Military Press 3×15 80
Chest Flys 3×15 50


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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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