*Video* Training Week of 5-22 Working Back Into 3s and Refining Technique


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 only about an 80% effort week which is laying the groundwork to going over 90% in the next two weeks which should give some good information about where my training is leading. You have to put in the boring work sometimes to make the exciting work even more exciting!

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
PL Squat +Inzer Wraps = 3×3 235kg/518lbs
These felt terrific. Should lay a good base to perform well the next two weeks if I can remain healthy joint wise.

Sumo block pulls = up to 1×3 585lbs
– this on the other hand felt horrible. It was very late at night at this point and I thought my hamstrings are going to blow off the back of my legs.


Heavy Upper Day 1 (Warm-ups-shoulder mobility, chin-ups)
Paused Bench Press + Bench Aid = 3×3 365lbs
– These felt even better than last week. Becoming more accustomed to using the bench aid and learning the subtleties of it. With my style of shirt benching this should help me a lot when I get back in the shirt.

Overhead Tricep Extensions = 3×3 135

Pull Ups = Body weight +25lbs 3×3

Lighter Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
PL Squat +Inzer Wraps = 3×3 405lbs

Sumo block pulls = 3×3 505lbs

Nothing extremely impressive this week but the small things seemed to make me think that I could have some good lifts in the next couple weeks coming up. These lighter weeks have been very beneficial for me as I have accumulated a fair amount of abuse on my body. They’re becoming more important to sustaining a higher level of performance.



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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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