22 May *Video* 5-14 Down Week Goofs+Technique Work and Highland Games Practice

[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.

This is my introduction week otherwise considered a de-load week into my next several weeks of threes. I’m excited to actually get to lift something heavy now!  This also means equipment is getting closer and closer as I am adding the reps into the equation now for my squats. Primary bench press will also be using a bench aid in preparation for getting into the venture relatively soon.  This week was all about technique refinement and getting recovered before moving into heavier weights in the coming weeks.

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
PL Squat +Inzer Wraps = 3×3 465lbs
– these moved great and the wraps felt like coming home for the first time in forever.

Sumo block pulls = 3×3 505lbs
– 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 + Bench Aid = 3×3 325lbs
– this felt good for what it was, excited to see where I end up in a few weeks.

Overhead Tricep Extensions = 3×3 115
– just reintroducing these after a long layoff. This is easily my favorite tricep exercise.

Pull Ups = Body weight for reps

Highland Game Practice – Weights for Distance

Just breaking some rust off and trying to find my technique again with the heavy and lightweight. Going against most of the advice that I had been given, I tried the wind technique with the heavyweight and it actually felt very good. Wasn’t throwing for numbers in this practice session but trying to hit good positions. I certainly still have a long way to go there.

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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
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• Derek Wilcox: Strong(ish) Garagebell Chronicles: Weightlifting Offseason Activities - March 13, 2018