07 Jun *VIDEO* 5-29 Training, Heavier Squats Date Night and Pressing With Shakey Wobbles

[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.

Things are starting to get serious weight wise this week and I’m honestly pretty excited about it. After the 2 easier weeks my body is starting to feel decent again. It’s certainly frustrating that it takes this long to recover anymore but that’s just part of the game and being patient is certainly a virtue now.

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
PL Squat +Inzer Wraps = 3×3 500 557 606lbs
– These were actually easier than I had anticipated up until the point I thought my femur was stabbing my hip joint with a knife.  Excited to see what comes next week as long as I can recover from all the inflammation.

Sumo block pulls = 3×3 up to 635lbs  Also Felt good

Heavy Upper Day 1 (Warm-ups-shoulder mobility, chin-ups)
Paused Bench Press + Bench Aid = 3×3 415lbs
– Pretty heavy here but I wasn’t feeling 100%

Paused No Touch Presses = 3×3 305lbs  These felt better every set.  No idea at all why I was apparently having an earthquake holding the bar here haha.

Pull Ups = Body weight+25lbs

Light Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
PL Squat +Inzer Wraps = 3×3 500
– Hip was hurting pretty bad here after the heavier squats a few days prior so skipped the sumo pulls (how I hurt the hip to begin with)

GHR Ab work 3×10

Not all was lost here at all though, it was a terrific date night with the wifey in the gym!

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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