25 Mar Week of 3-21-16 *Video* Mandolins, Puppies and Training!

So after being laid out sick as all get out for two weeks I’m finally beginning to start my off-season training long-term for next year’s Arnold classic. During that span of sickness I lost about 10 pounds which is a pretty big deal because it’s never been very easy for me to put on weight to begin with. Starting my off-season training with several weeks of tens ramping up in intensity to try and win back that hyper trophy and build a strong base to work off of leading up to my qualify meet. The weights aren’t going to be anything overly impressive this week or probably in the next couple weeks but hopefully by the end of this period of tens I’ll be set to hit some PR’s for volume. I might even look like I lift weights at some point soon. Here’s the layout of what I’ve done this week.

Lower Day (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
PL Squat 3×10 – 300#
Romanian Deadlifts 3×10 – 235#
Lunges 3×10 – 45#
GHR sit ups 3×10 – Body weight

Upper Day 1 (Warm-ups-shoulder mobility, chin-ups)
No touch bench press 3×10 – 205#
Overhead Press 3×10 – 135#
Chin Ups 3×10 – Body weight
DB Rows 3×10 – 100# +Mandolin playing for a finisher

Lower Day 2 (Warm ups – Empty bar squats, rotational hip stretches, TFL stretch, bird dogs and shoulder mobility)
Close Stance Sumo (Touch and go) 3×10 – 275#
Romanian Deadlifts 3×10 – 185#
Lunges 3×10 – 45#
GHR sit ups 3×10 – Body weight

I’ll most likely get another light upper body day and between now and Sunday when my trading week starts over.

Here are the video highlights of training this week. Special cameos by my wife Emily, some of her football friends and my dog Freyja. Those that know me already know and those that will be following my training log will come to know that I don’t always come off as the most serious person while training, especially in between sets. This helps keep my training as a source of enjoyment and not a source of stress which has happened in the past. I put a strong emphasis on life in 10/20/Life!

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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