Squats And Presses *Video* Experimenting With A Different Approach.

I’m currently training to qualify and compete at the XPC Finals at the Arnold. I am transitioning my training right now away from weightlifting into powerlifting and hope to change the all time record books once again.

I’m going to try something different for these next few weeks of training. I have never organized my training into push days and pull days and while I’ve never been convinced that it’s better or worse than anything else that I have been doing, I figured I should at least give it a fair shot. I have seen how effective this can be for weightlifters to a certain degree but I’m not entirely sold on how well it is suited for powerlifting given the nature of the competition lifts. If there is a time to try something like this out it would certainly be in off-season training.


Push Day 1 (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)

PL Squat 3×10 – 385
After working a 15 hour weightlifting meet running the cards for temps the entire day before the session I certainly felt a little zapped on energy and lethargic. The number on these squats seemed a little daunting for the condition that I was them but I surprisingly went through it pretty well.

No Touch Bench press 3×10 – 255 for 2 sets and 225 for the last.
I can certainly tell that my shoulders are condition for bench press quite yet. My rotator cuff muscles fatigue pretty quickly but I’ve been through this before and they are always the last thing to come back strength was once a transition from weightlifting back to powerlifting. Once that happens in a month or two I have always been stronger.I would say squatting before benching here as well contributed to the weakness.

Military press 3×10 – 135
Same shoulder weakness sensation as bench press

GHR sit ups 3×10 25lbs added
The key to this exercise for safety and effectiveness is maintaining a lordotic or arched back the entire time make sure to take your abdominals rectus muscles through for range of motion and also protect your back and your vertebrae in a solid position.

Check out the video!

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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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