*Video+Bonus Wifey Footage* 5-7-16 Graduation, Squats, Presses and Unicorns

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 past weekend I accomplished something that understandably many people did not think would happen. I graduated with a Masters degree. The degree was in sport kinesiology and performance.  It was a terrific day that I got to spend with my family and my wife Emily put together a great little celebration for afterwards which I’m very appreciative. The following day on Sunday I got to start my peak intensity week for fives in my off-season plan. This is how it went:

Heavy Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)

Minimally equipped PL Squat – up to an easy 505×5 and proceeded to 555×3 which I had intended to do three sets of five with but as you can see in the video, my left hip wasn’t having it and it popped and became unstable on the third rep so I had to shut that down.

Conventional Block Pulls 3×5 – 555

Heavy Upper Day 1 (Warm-ups-shoulder mobility, chin-ups)

Paused Bench+ Bench Aid – 385 x4  intended for five reps here but for whatever reason I just didn’t have it today.
No touch bench press 4×5 – 285

Lighter Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)

Minimally equipped PL Squat  3×5 – 465
Conventional Block Pulls 3×5 – 465
good work put in on my latter-day and also introduced a new warm-up movement with overhead side lunges. Overhead squats and other overhead movement variations teach perfect posture and activate neural pathways for a strong back arch somewhat similar to how bird dogs do. Combining this with the side lunges which are terrific for warming up my hips and adductors seem to work very well.

OH Side Lunge

Yes there is a little girl riding a unicorn with a barbell overhead all underneath the rainbow on my shirt. It was just too epic of a shirt to pass up.

You’ll also get to see the wife easing back into to some heavier pressing with 225×5 with a bench-aid.


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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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