*Video* Voldemort’s Rear, More Minimally Equipped Squats and Presses for 10s


I realized when reviewing the video of my chin-ups that I apparently have something in common with Quirinus Quirrell from Harry Potter. While he had the face of Voldemort protruding out of the back of his head, I appear to have his ass coming out the back of my neck. Hopefully this resorts in me being able to tap into some kind of wizardry for gains and healing beat up joints.

This is the fourth week of sets of 10 in my first off-season phase and while my muscles are certainly adapting it seems and I’m picking up a little bit of the lost body weight from being sick, my hip joints are starting to remember why they complained so much in the past. All in all things could be much worse and I’m just happy to be able to lift consistently right now.

Lower Heavy Day
Minimally equipped, moderate stance squats 425×10 – Had to stop here from feeling awful, dehydrated and hip pain.  Since next week is supposed to be my heaviest week and I wanted to save everything for that and not push anything right now.

Upper Heavy Day
No Touch Bench Press 255 3×10  – shoulder strength is starting to come back now for bench press.  Expert spotting by the Wifey here :-)

Military Press 145 3×10 – these are feeling much better now

Chin Ups BW+10lbs 3×10 – these felt super easy this week

DB Rows 115lbs 3×10 – these also felt very easy which is a good sign hopefully.

Light Lower Day
Unequipped moderate stance squats 315 3×10 – feeling a lot better after Sunday’s debacle and should be ready to go hard again on my peak intensity week.

Romanian deadlifts 225 3×10 – a little lighter than had planned originally for making sure I’ll be fresh for the heavy stuff.

GHR Sit Ups  – BW 3×10

I will likely have another light upper body day tomorrow and then do my best to go balls to law on squats this weekend!



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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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