15 Apr *Video* 4-11-16 Peak Volume In Off-season, Death By Squats And What Happens When You Train Alone

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.

Well, finally at the peak week of a really long span of doing 10s since I got sick.  I was aiming for a small PR for 3X10 on squats and did it for the first two sets and decided to push the limits on the last set and ended up picking the absolute perfect number.

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

PL Squat 3×10 – 455 2 sets, 485 last set (video)
Romanian Deadlifts: back was so pumped I couldn’t hardly use the bar on these
GHR sit ups 3×10 – BW+45#

Heavy Upper Day (Warm-ups-shoulder mobility, chin-ups)
No touch bench press 3×10 – 275×8 failure!  Tried to pull this off around midnight and it just wasn’t happening
225 5×10
Overhead Press 3×10 – 155×1 set 165×1 set 185×1 set
Chin Ups 3×10 – Body weight+25#
DB Rows 3×10 – 125#

Lighter Lower Day – I had a cortisone shot in my left hip the day after my heaviest squat to try and get ready for this upcoming series of meets and be at my very best. Started my warm-ups and tried to do something but my better judgment kicked in and decided just to let the hip heal and start fresh next week. Went ahead and skipped it to my next upper body day.

Light Upper Day (Warm-ups: shoulder mobility, chin ups)
No touch bench press 3×10 – 225 Way easier
Overhead Press 3×10 – 125
Chin Ups 3×10 – Body weight
DB Rows 3×10 – 100#

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.

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