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Thread: Hillbilly Parliftun!

  1. #251
    life, one rep at a time
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    thanks bud
    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

  2. #252
    life, one rep at a time
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    pull day

    up to 635x1 very easy. quite happy with how the pulls felt. 700 should be in reach but at the end of a long day who knows.
    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. #253
    THE 800 QUEST NickAus's Avatar
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    Good luck with the 700, you seem ready so it should go up no problem!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #254
    life, one rep at a time
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    thanks man

    throwing sunday

    worked on double turns with 56 and 28 and felt more comfortable with them. about half were completed legally and i still fell over on the others.

    worked on weight transfer on the stone but don't feel like i made much progress.

    ME squat monday

    worked up to 615x1 deep and easy in briefs.

    light bloodflow work for accessory.
    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. #255
    life, one rep at a time
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    ME bench

    need a confidence day badly on the bench

    up to 275x2 raw
    it's morphin time! super phenom!
    365x1
    405x1 touched and pressed
    455x1 touched and pressed

    left it at that

    neutral db press
    up to 100's x8

    random stuff through the rest of the night
    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

  6. #256
    life, one rep at a time
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    semi effort squat

    looserest uno-ply suit straps down
    up to 415 2x3 all like butter

    blood flow work
    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. #257
    life, one rep at a time
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    weighed in at 195lbs
    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

  8. #258
    life, one rep at a time
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    Meet day SPF nationals june 5th

    squats

    felt real confident on my squats going into this meet but i didn't put my weight back on very well even though it was a small cut. from 205 to 195 (woops!)

    squats at noon in the 4th flight
    gear was a bit loose

    attempts
    1st 850 good - was surprised at how deep they were calling depth. i was pleased, very consistent and strict!
    2nd 900 miss - didn't tighten straps or wraps
    3rd 900 good - took it rather deep and came up well. tighter wraps and straps

    eleventy hundred hours later, bench (really about 4pm) 6th flight, < yeah really

    1st 460 good - real conservative opener was super fast
    2nd 500 good - lil slower but real smooth
    3rd 520 misgrooved low

    deadlift 4th flight at 630
    1st 630 good - super easy
    2nd 665 good - fast but almost fell forward at the top
    3rd 705 miss - blew it up off the floor very fast but didn't get my hips down enough at the start. knees locked when it got past my knees and lost it. shocked at how i missed this, very weird. definitely feels like it was ther for the taking i just messed up.

    ended up with a 2065 pr total. not all i hoped for but still a good day for me. very close to the top 20 all time total list.
    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

  9. #259
    THE 800 QUEST NickAus's Avatar
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    2065 @ 198 is awesome!!

    Great work, sure you'll knock the 705 pull over shortly.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #260
    Senior Member mikesbench's Avatar
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    Awesome Derek, huge squat. I'm sure you'll go over 2100 soon, just need to put everything together. Bench is coming along for you too, that's good to see. Deadlift, I'm not fit to comment on....
    Current PR's 198 - 220
    Squat - 777 - 771.5
    Bench - 611.7 - 628.2
    Deadlift - 567 - 584
    Total 1929 - 1973

  11. #261
    Senior Member SELK's Avatar
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    huge total.. congrats. sounds like 2200+ is not all that far.
    960/530/749 @ 242
    903/524/738 @ 220

  12. #262
    life, one rep at a time
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    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. #263
    life, one rep at a time
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    ME squat

    rawness
    up to 385x4
    425x2
    briefs
    515 2x4
    565x2

    lunges
    135x8 per leg
    185x8 per leg = not hard to do but death the next day and the one after it.

    narrow leg press
    2x20

    abstacles
    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. #264
    life, one rep at a time
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    ME bench

    de-shirted work
    work sets
    225x8
    255x6
    275x4
    285x3
    295x2
    315x1
    235x12 took it the F

    everything felt pretty good, no real struggle aside from the last set to failure

    started overhead presses but my shoulders quickly stopped that.

    light assistance later on
    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. #265
    life, one rep at a time
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    pull day

    plan on rotating deads and olympic lifts on this day. doing an olympic lifting meet in september after the pro-am.

    snatch
    worked up to 97.5kg (215ish lbs) very happy with that, just 5lbs under my all time pr

    clean and jerk
    up to 122.5kg (270ish lbs)
    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. #266
    life, one rep at a time
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    ME squat

    raw belt only
    up to 440x2 felt pretty good
    briefs only
    550 2x3
    605x3 all easy

    elevated heel ssb squats
    65x20
    125x10
    165x20

    quads started cramping so shut it down
    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. #267
    THE 800 QUEST NickAus's Avatar
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    Great training!!

    Not sure if you have said it anywhere but what briefs do you wear?

    Thanks!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #268
    life, one rep at a time
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    Quote Originally Posted by NickAus View Post
    Great training!!

    Not sure if you have said it anywhere but what briefs do you wear?

    Thanks!!

    grid stitched preds and thank you much sir.


    ME bench

    up to 315x3 pr raw
    shirt on
    405x2
    455x1 nt
    500 2b x3
    550 2b x1 missed 2nd, rushed it

    light crap
    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. #269
    life, one rep at a time
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    pull day

    back was tight going in from squatting and benching heavy this week

    raw conventional pulls
    work sets of 405x8 and 425x6
    started a set with 455 but back tightened up so i gave it a rest

    light quad and ham work
    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. #270
    life, one rep at a time
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    sunday upper and throwing

    jerks
    up to 285 pretty easy

    throwing
    8 throws with 15lb stone still trying to finish through better. getting there slowly but still not finishing through very well. video will help.

    30lb dist
    working on 2 spin, throw better with 1 but have to take advantage of the double.
    8 throws - no sprinting to the toe board hard enough at all causing decelleration and asstastic distances.

    now that i can see it on video i should be able to fix it.

    http://www.youtube.com/watch?v=b8Ti9iLBTLs








    ME squat

    hams and back are fatigued from throws the day before

    up to 455 raw, maybe a scooch high but moved well
    briefs
    565x3
    605x1 deepness
    add moderate wrap
    655x4 missed 5th losing balance in bottom. pissed! all were easy up to that point.

    light assis.

    came home and had leg cramps but pickle juice saved the 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

  21. #271
    life, one rep at a time
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    ME bench

    feeling like complete ass today, had 1 meal before training. nobody's fault but my own so i'll blame betty ann :P

    raw up to 315 elbows are feelin it
    shirt
    405x1 nt
    475x1 nt inch away and didn't force it
    1 board
    500x2
    525x2 pr felt great real smooth, had to be the shirt set up cause i didn't feel strong at all

    light ass.
    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. #272
    Senior Member ehubbard's Avatar
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    A little late to the party, but congrats on the 900 lb squat and PR total.

  23. #273
    life, one rep at a time
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    haha thanks man

    Semi Effort squat

    raw up to 235+greens
    uno-ply straps down
    325+greens x2
    385+greens x2
    add baby wraps
    425+greens x2
    475+greens x2

    all real fast and smooth

    narrow leg press 3 sets

    rdl's 2 sets

    abs 2x8 and i'm to' up from da hips up
    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. #274
    THE 800 QUEST NickAus's Avatar
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    Nice!!

    I am going to copy that squat work-out today.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #275
    life, one rep at a time
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    semi effort bench

    rowlness

    135x8
    165x6
    185x4
    225x3
    255x2
    275x1

    light accessory
    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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