14 Oct Derek Wilcox: Strong(ish) Garagebell Chronicles Weightlifting and Family

I’m currently training to qualify and compete at the XPC Finals at the Arnold. I am jumping into a quick weightlifting meet and then back into powerlifting and hope to change the all time record books once again.

Heavy Push Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Front Squat – up to 455lbs x3
Just a good solid single.  Not a PR really but ok for the circumstances

– Military Press – up to 205×3
Just worked up to a good strict triple here

Heavy Pull Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Mid Thigh Pull – 505 3×5
Just trying to get familiar again with this and it’s getting a little better.

– Snatch Grip RDL – 365 3×5

….and that was it. It’s been a tough couple of weeks for training while dealing with a death in the family that hit pretty hard for us but things should be getting better now.  Business work piled up and school work as well during this time.  Mainly just practicing the lifts until the weightlifting meet in a week and a half now.

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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.

Latest posts by Derek Wilcox (see all)

• Derek Wilcox: Strong(ish) Garagebell Chronicles: Powerlifter In A Weightlifting Meet! - May 3, 2018
• Derek Wilcox: Strong(ish) Garagebell Chronicles: Getting Leaner, Stronger And Out Of Breath! - March 27, 2018
• Derek Wilcox: Strong(ish) Garagebell Chronicles: Weightlifting Offseason Activities - March 13, 2018