Derek Wilcox: Strong(ish) Garagebell Chronicles Volumes, Yawns And Muscle Making

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 another good week of increasing some volume and training, getting back to normal type lifting away from me prep and we generally had fun the entire week. Getting my mindset back into a more relaxed state has been a little bit of a struggle for me for some reason but I’m working on it. Can’t stay stressed year round! Check out the video to see how everything went!


Exercise Week 2
Lower Body Heavy Day RPE 8
Squat 3×10 405
Stiff Leg deadlift 3×10 365
2″ Elevated heel Super Narrow Squat 3×10 175
Rear Foot Elevated Squat (back foot on bench) 3×10 BW
Week 2
Upper Heavy Day RPE 8
No Touch Incline Bench press (just barely miss touching chest) 3×10 185
OH Tricep Extension (video) 3×10 105
Lateral Raises 3×10 35
Overhand Lat Pulldowns (Big Stretch at the top) 3×10 Pull Ups BW
Curls 3×10 Bar
Week 2
Lower Body Lighter Day RPE 8
Squat 3×10 363
Stiff Leg deadlift 3×10 275
2″ Elevated heel Super Narrow Squat 3×10 110
Rear Foot Elevated Squat (back foot on bench) 3×10 bw


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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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