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


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.
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