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Thread: Hillbilly Parliftun!

  1. #26
    Senior Member mikesbench's Avatar
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    Hey derek, I used to follow your log over at fotified iron. Good to see you posting here, and love seeing you come up to 198 with that insane squat! Best of luck at the Pro/Am.
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  2. #27
    life, one rep at a time
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    Quote Originally Posted by mikesbench View Post
    Hey derek, I used to follow your log over at fotified iron. Good to see you posting here, and love seeing you come up to 198 with that insane squat! Best of luck at the Pro/Am.

    thanks everyone, i'm sure i'm gonna need all the luck i can get. mike you gotta teach me how to push 6+!
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  3. #28
    life, one rep at a time
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    weighed 196.0 this am.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  4. #29
    life, one rep at a time
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    Meet Results

    had an easy lil 12 pound weight cut that went well ending up at 196.0. gained all the weight back in a half day. had a 2nd degree tear in my right quad from being a ****** and jumping on a rail the night before the meet. had a bit of discoloration on my vastus lateralis and i was limping around like a ****** all day.

    squat warm up
    65 2x8 trying to loosen up the quad
    155 2x5
    265 x3
    briefs on
    455x1 bout pissed myself from how sharp the pain was in my quad here.
    545x1
    suit on straps down
    645x1
    straps up super loose
    715x1

    attempts
    1st 775 - blowed it up, praise the dark lord i'm in the game! :P
    2nd 825 - quick out of the hole but ground it out slooooow. went down on my toes and never got sat back until i started to fall over after the rack command. got lucky!
    3rd 850X - lightened up the straps a tad and through on the heavy wraps. took it down well but caught a hip cramp in the bottom. that'll come soon.


    bench

    felt a bit wiped out from squatting and back was fatigued.

    warm up
    135x several
    225x3
    shirt on
    315x1
    405x1
    455x1

    attempts
    1st 500X - got called for slight double dip on the way up
    2nd 500 - slow but got it locked out. just didn't have any gas on the bench today.
    3rd Pass

    Deadlift

    felt better for pulls

    225x3
    315x1
    405x1
    500x1

    attempts
    1st 600 - finished meet and secured pro total at 198! woo hoo!
    2nd 635 - meet pr and got 10x bodyweight, another goal i've had forever.
    3rd 675X - came off the floor got to around knee and went forward. back was just fatigued and caved over. thats not far off though. this would have given me 2000 total.

    had a great time today aside from looking like walter brennen hobbling around with a limp. big thanks to travis drew mark jen and weird al for all the help today. couldn't have done it without them. jared also had a kick ass day with a 2200 total at 242 which was enough for pro right on the dot. looking forward to some good down time now.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  5. #30
    Senior Member mikesbench's Avatar
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    Great work Derek! We should get you a 6+ bench, but then I'd never heave a chance to catch up to you. Sounds like we have similar goals though, I want to chase that 2k total too, nice work getting that next step closer!

    Come up and bench anytime and we'll at least puch you into the mid 500's. Congrats on a great meet.
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  6. #31
    life, one rep at a time
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    thanks man, haha, we're pretty close. its a pretty far piece to wisconsin but if i'm ever out that way i'll look you up for a training session for sure.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  7. #32
    Lexen Xtreme
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    Only caught your squats Derek but looked very strong! Congrats on a nice day, even better considering the injury.

  8. #33
    Always listening & learnin lil' power's Avatar
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    Congrats on your great day Derek!
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  9. #34
    life, one rep at a time
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    recovery workout

    lat pulldowns
    2x20

    db press
    2x20

    rdl's
    2x15

    push jerk
    1x8

    GHR
    1x15
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  10. #35
    life, one rep at a time
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    am session
    squat cleans up to 245 3x2 - wasn't pulling back hard enough, caught a few on my toes.

    clean pulls up to 335x3


    pm session hypertrophy work

    squats deep as possible closer stance
    235x10
    285x10 no belt starting light and easy

    deadlift conventional
    315+80lbs chain x10 touch and go loose belt
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  11. #36
    life, one rep at a time
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    due to my post meet liver picklin saturday night i skipped an upper body assistance day. i didn't exactly lose sleep over it

    ME lower

    round back, looking at the floor conventional pulls from 3-4in deficit
    (had to move my shoe strings out of the way a few times)
    135 2x5 or so
    225 2x5
    335x5
    385x3
    425x3
    475x1
    535x0 broke off the ground about 5 inches but stalled, too big of a jump and just too heavy right now
    385x8 touch and go for a lil mass building

    no accessory, back and hams are fried
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  12. #37
    life, one rep at a time
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    back is super sore all over!
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  13. #38
    life, one rep at a time
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    light beach body benching

    close grip
    185x10
    225x10

    neutral grip db incline
    3x15

    shoulder flys
    2x15

    band tris
    2x a lot

    gettin huyoooooooge!
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  14. #39
    life, one rep at a time
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    squats

    low bar extra deep raw dog squats
    135 2x a few
    235x5
    285x5
    325x5
    375x5 last couple were slooooooow
    high bar, heels on 1-board close stance
    235x16......... ugh

    sled pushing
    6 trips 75 feet
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  15. #40
    life, one rep at a time
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    upper hypertrophy work

    military
    45 2x a lot
    95x a lot
    135 3x10 last set was behind the neck push press, odd but felt a lil easier on my shoulders. i really suck at overhead stuff!

    pull ups - challenged travis and said i'd do double what he did.
    bw x2 x2 x4 x6 x8 x10 x10 x12 holy satans nutsack, that was not fun

    bent over rows
    135 - bent over and felt a pain in my back, must have slept on it wrong. left it alone

    band tri pressdown
    3x failure different angles

    axle curls (cause travis did'em and hes strong)
    3x 10ish i guess

    bi stretching
    30 seconds - thinking this may be helping fight tendinitis

    good day, just puttin work in
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  16. #41
    life, one rep at a time
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    squat reppage today

    trained in the student rec center at the college with the gf tonight since stratiform was closed. got to see some EPIC baggery in there. i haven't laughed that hard at peoples lifting ever i don't think, even more than the dump videos on youtube!

    raw squarts
    135 2x8
    225 x8
    275x5
    315x3
    add loose belt
    365x3
    tightened belt a tad
    405x5 rep pr i guess, don't think i've ever attempted more than 405x2 before. i'd like to hit 405x10 before this raw cycle is done. probably could have done 7 or 8 tonight but takin it easy

    deadlifts
    4x6 335 2 conv and 2 semi sumo

    ghr ham curls
    2x10

    donesies, oh how i wish i had a camera tonight.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  17. #42
    Token Canadian Cricket_Fire's Avatar
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    Hillbilly deluxe? Perhaps some sweet pickup trucks? Big timin in what kinda of town?



    Nice work in here bro! Seems like everyone from FI made the move
    I'm weak now, but not for long

  18. #43
    life, one rep at a time
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    Quote Originally Posted by Cricket_Fire View Post
    Hillbilly deluxe? Perhaps some sweet pickup trucks? Big timin in what kinda of town?



    Nice work in here bro! Seems like everyone from FI made the move

    haha more like hillbilly deluxe, sweet 99 grand am, big liftin in a hippie college town :P I ****ING HATE HIPPIES!!!!!

    thanks bud, yeah when fi went down for a few days that was the last kick in the nuts i guess. i still keep a log there and such but its deader than dammit over there.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  19. #44
    life, one rep at a time
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    Bench hypertrophy

    flat bench
    worked up to 225 3x8

    incline db
    light 2x25

    dips
    3x10 bw

    shrugs
    i dont remember

    had a great compliment tonight via a client who told me how much better he's been in his super bike racing and he cut several seconds off his lap times from being able to maneuver his bike much better from our training time and the workout i wrote for him. that really made my day.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  20. #45
    life, one rep at a time
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    forgot to add a pr rack pull of 385 a tad above the knee with no belt. one hand
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  21. #46
    life, one rep at a time
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    AM session 25 minutes after i woke up

    drop snatches for warm up
    65 4x6

    squat clean and power jerk
    135x some
    185x3
    205 3x3

    snatch
    135 4x3 form was extra ****ty, bar was getting away from me and lazy on the 3rd pull



    PM session(4pm)

    snatch off blocks
    95 2x4
    135 2x3

    off the floor
    145x3
    155x2
    165x1
    185x1
    205x1 form felt great but 3rd pull is still slow as all get out.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  22. #47
    Senior Member SELK's Avatar
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    raw squatting is fun, before last meet i did 405 x 15 after my DE work. Our squats are pretty similar in numbers (my best meet squat is only 13lbs higher then yours), so you should be able to hit that!
    960/530/749 @ 242
    903/524/738 @ 220

  23. #48
    life, one rep at a time
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    ha! i'm not close to that bud. 10 for now is a stretch. i'm horrible at reps
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  24. #49
    Senior Member
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    How far out from the Pro-Am did you guys take your last heavy SQ? Did you feel like the timing was right?

  25. #50
    life, one rep at a time
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    Quote Originally Posted by Sean S View Post
    How far out from the Pro-Am did you guys take your last heavy SQ? Did you feel like the timing was right?
    my heaviest squat was exactly 4 weeks out. last heavy pull 3 weeks out. triples in briefs and rack pulls 2 weeks out. 75%ish effort til 1 week out then active rest is how it went this time. i was very pleased with how i felt neurologically. the tweaked quad sucked but was strong regardless.



    went down to rock hill sc saturday and handled several people at the meet. met a lot of awesome people and enjoyed being around friends even though i ended up working my ass off the whole day haha. good times enjoying the sport as a whole.


    ME squat

    went down to asheville to train with the fine folks at biltmore fitness barbell strength hair care and tire center. always fun with that crew.

    raw squats
    45x many
    135 2x some
    225xmany
    315x 3 maybe?
    365x1
    405x10 or 11 with "raw wraps" and belt, not sure on number as i forgot to count past 4. achieved a minimum 10 though which is what i wanted.

    conventional deadlift w/ dl bar
    225x3 ouch my back
    315x1
    405x1
    455x1
    500x4 touch and go, fun stuff.

    donesies
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

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