Derek Wilcox: Strong(ish) Garagebell Chronicles: Weightlifting Offseason Activities

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!

Really enjoying getting to do some weightlifting movements again. Hoping to keep everything attached and healthy joint wise all the way into this weightlifting competition to possibly go for some PR’s! I always really enjoy getting to go back to some more dynamic movements compared to powerlifting movements which is a great break for my mind as well as my body since the weights in this sport are so heavy. The flexibility aspects of it also benefit me later on in my powerlifting training as well by preventing injury and muscular imbalances.

Front Squat 1-3×3 235
Push Jerk 1-3×3 185
Paused OH Squat 1-3×3 185
Week 1
Pull RPE 6
MTP From Knee (work on low scoop/knee angle) 1-3×3 275
SN Grip RDL 1-3×3 275
Weighted Pull Ups 1-3×3 BW
Week 1
Lift Day RPE 6
Snat ch 1-2×2 176
C+J 1-2×2 220



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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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