12 Jun *Video* Week 6-5-16 Huge Giant Shakey Squat PR For Me, Wifey Squats and Freyja Coaching

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 was peak intensity week for me in the three rep range and after last week I was pretty excited to see what numbers would come this week. My goal coming in was to hit a triple body weight squat for three reps, but I ended up with quite a bit more surprisingly. As inconsistent as my hip and back are I was very happy to be at close to 100%.

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
PL Squat +Inzer Wraps = up to 280kg/627×3 (PR) 300kg/661lbs x3 (Big PR) and 320kg/705lbs x3
– this was a massive personal record for me as my best one rep max in wraps was 725 before.  If I can stay healthy through the rest of the training cycle hopefully this is a sign of good things to come!

If you couldn’t tell from all the shaking, my hip was absolutely wrecked after the squats so I decided not to try and push anything anymore and make sure I was able to heal for later training.

Heavy Upper Day 1 (Warm-ups-shoulder mobility, chin-ups)
Had the opportunity to train at Brew House Barbell and hang out with Jay Ashman a bit while I was in Oklahoma coaching my para powerlifting athlete at the endeavor games.  Had the pleasure of meeting some of his clients who were also pretty cool to be around.

Paused Bench Press + Bench Aid = up to 405×3 and 425×2 missed 3rd rep.
-Shoulders seemed absolutely dead and there was no stabilization to be had on the third rep with 425.

No Touch Paused Bench = 3×3 315

Paused Pull Ups = Body Weigh+25kg/55lbs 3×3
– These were tough!

No further training for the rest of the week due to travel and competition schedule.

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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