07 Jul Strong(ish) Garagebell Chronicals 6-26-16 *Video* Big Squat PR!

[wa-wps]

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.

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
PL Squat +Inzer Gripper Wraps = worked up to 300kg/661lbs x1, 330kg/727lbs x1, 350kg/771lbs x1
– This was a large PR for me and what is becoming rare occurence, a day my left hip was working real well.  Very happy here 🙂

Romanian Deadlifts  – 455lbs 3×3
– finding a sumo deadlifts set up that doesn’t kill my hip is a little tricky but this should work being moderately close stance.

Heavy Upper Day 1 (Warm-ups-shoulder mobility, chin-ups)
Paused Bench Press Attempted to go for a new 1RM here and just felt awful.  Shoulders hurt a lot
– Still Beat up in the shoulders from the shirt work the previous week it seems.

Pull Ups- 60lbs+BW 5×2

Assorted fluff work

Unfortunately I’ve been covered up with work and preparing a talk at a strength and conditioning conference coming up.  That’s been it for training this 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