09 Nov Derek Wilcox: Strong(ish) Garagebell Chronicles Working Up In Volume 10-30-16
Posted at 21:14h
in 10/20/Life Gyms, Arnold Classic, Equipped Powerlifting, Multi Sport Training, Team Training Logs
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[wa-wps]
I’m currently training to compete at the XPC Finals at the Arnold. Hoping to change the all time record books once again. Moderately increasing the volume and training now in this current rep scheme. Things felt really good this week for the most part so I’m hoping this is an indicator that several PR’s will be set in a couple weeks. Just trying to keep the momentum going like I did in the last training cycle. Â Enjoyed squatting in my Halloween costume a bit also!
Heavy Lower Day (Warm ups – Empty bar squats with wraps on quads/hams, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
–Squat – 375 3×5
Cut my volume down two sets on this exercise due to my low back being super tight. Had to push deadlifts until the next day.
– Conventional Deadlift – 405 5×5
These felt pretty good which gives me hope for the next few weeks.
Heavy Upper Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
– Bench Press – 265 5×5
Super easy!
(2 days later)
– OH Tri Ext – 135 5×5
Felt great.
– Bent Over Rows 245 5×5
– Pull Ups Bodyweight 5×5 15 sec rest
Adding weight for sure next week.
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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
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