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Thread: Hillbilly Parliftun!

  1. #426
    life, one rep at a time
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    i out jerked my raw bench pr..... just means i suck at bench
    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. #427
    Senior Member
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    or you need more legs in your bench haha
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  3. #428
    life, one rep at a time
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    Light lower day

    just worked some light snatch technique and ended up coaching the whole night which i enjoy anyway. didn't sleep but 4-5 hours the night before so it made sense to take it easy

    snatch
    up to
    80kg/176# 2x2
    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. #429
    life, one rep at a time
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    Light upper day

    bench
    235 3x5

    seated db military
    50's 3x10



    Heavy Lower - testing day

    Snatch
    up to 110kg/242# x1 5kg pr


    Clean and Jerk
    up to 140kg/308# x1 2.5kg pr

    ghr sit ups
    bw+10# 3x20
    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. #430
    life, one rep at a time
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    Upper Heavy Day

    went to the school i've been wanting to get my masters at for a good while to have sit down talks with the heads of the program i want to be in most of the day. was basically told that the paper work was a formality and that i would be in the program come august which is AWESOME news and honestly something i'd lost hope in several years ago. needless to say i'm very very excited! however my calorie intake during the day was very low so training wasn't so stellar.

    strict standing military press
    up to
    130x5
    150x5
    170x5
    180x5
    190x5 almost had a stroke finishing this set

    lat pull downs
    nothing significant
    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. #431
    life, one rep at a time
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    Light Lower Day

    snatches off blocks at knee level

    30kg 3x3
    50kg 2x2
    60kg x2
    70kg 2x2
    80kg 2x2

    lots of plyos afterward
    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. #432
    life, one rep at a time
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    Light Upper Day

    bench - feeling it ot some more

    up to 315x3 nice and smooth

    overhead barbell tri ext
    up to 115# 3x8

    pull ups 2x12


    Heavy Lower

    Olympic squats with wraps
    up to 550x2 rep and depth pr all at once.

    bunches of abs and plyos
    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. #433
    life, one rep at a time
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    Heavy Upper Day

    Jerks out of the rack

    up to 130kg x2 PR
    140kg x miss, was dead from the double at 130.

    Klokov's impressive snatch
    115# 5x8ish

    GHR sit ups
    bw+25# 3x12
    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. #434
    life, one rep at a time
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    Light Lower day

    Snatch
    working on trying to get under the bar faster.

    60kg x2
    70kgx2
    80kgx1
    90kg 3x1
    95kg 2x1
    100kg 2x1
    105kg x1

    kneeling jump
    135# x1 aaaaaaaand done
    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. #435
    life, one rep at a time
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    Heavy Lower

    last heavy day before meet

    snatches
    up to
    90kgx1
    100kg miss
    105kg miss
    105kg x1 not sure what was up there.

    clean and jerk
    up to 130kg x1 easy

    little abs and a lot of back traction which was needed. had back spasms a lot yesterday, usually effects my lifting the day after.
    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. #436
    Senior Member
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    I'm excited for this coming weekend man! Great work!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  12. #437
    life, one rep at a time
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    ETSU Olympic Lifting Meet Report

    This meet was probably the most personally embarrassing showing I've ever had at a meet of any kind.

    snatch's
    warm up
    up to
    70kgx1
    80kgx1
    85kg x1
    misloaded to 100kg x1 still very easy and just waited to go the platform

    attempt 1
    102kg big retarded miss.
    102kg still retarded miss
    103kg made it shakily and still retarded looking but still in the meet.

    unlike the warm up area the lifting platform was extremely well lit and when i transitioned into my second pull i threw my head back like normal and right into all the crazy bright dome lights. it was like having a giant flash bulb go off in my face in the middle of the lifts and i lost all coordination and was very disoriented to the point where i thought i was blacking out. this mainly because all i could see was purple after being blinded. my intentions were to end at 115-120kg on my 3rd as i felt super strong in the warm ups so this was a giant kick in the nuts.

    clean and jerk
    warm ups to 120kgx1

    attempt one
    130kg good power cleaned it, easy jerk. still had to fight the lights a lot but wasn't as bad. i turned my bar to face the lights during warm ups.
    140kg good. still power cleaned it, smooth jerk.
    150kg miss. had to drop most of the way for this one but the clean was pretty easy. got a little loose on the dip for the jerk and got out of position.

    so a 243kg total when i should've been at least 250-260. Mainly just bothered by the fact that i looked like a bumbling retard during snatches when it's something i take some pride 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

  13. #438
    life, one rep at a time
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    Heavy Upper

    back to benching

    up to
    275x3
    315 2x3 went very well. pecs are having to wake up big time but my shoulders feel way stronger. major change of pace

    no touch presses
    225 3x10 awesome booby pyump

    jm presses
    95# 3x10 tricep boners

    under hand chin-ups
    2x10
    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. #439
    life, one rep at a time
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    Light Lower

    getting back into the PL movements

    wideish squats
    up to 405 3x5
    455x1 all quite easy. hips are pretty tight though so better depth will come in time.

    conventional deads
    330 3x5 no belt

    gonna be quite sore from this i believe
    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. #440
    life, one rep at a time
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    Light Upper

    push press
    185 5x5 easy but was supposed to be

    OH tri ext
    95# 3x12

    single arm lateral raises
    25# 4x10 wanted 5 sets but shoulders were dead.


    Heavy Lower

    squat
    up to 515 3x1 still quite fatigued from the light day as i haven't squatted wide in 3 months. adductors are waking up.

    abs - just need to recover
    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. #441
    life, one rep at a time
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    Heavy upper

    long paused bench

    up to 275 x5
    315x2
    320x1
    325x1
    330x1
    335x1
    345x1 pretty sure this is a pr

    no touch bench
    225 3x10 lil tougher this week

    random arm stuff

    second week back benching and already hitting PR's even not feeling that strong. i'll take it!
    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. #442
    life, one rep at a time
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    Light Lower

    squats - loose belt

    405 3x5 much easier than last week and i think better depth

    moderate stance sumo pulls - beltless w/straps
    405 4x5 all very easy just waking everything up

    GHR sit ups
    45# plate 3x12

    good day, should recover well from this in time for sunday (the point of the light 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

  18. #443
    life, one rep at a time
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    Light Upper

    seated military
    185 3x8

    neutral grip db press
    up to 90's 3x8

    started one arm lateral raises but right shoulder started killing me.


    Heavy Lower

    squats
    up to 565x2 in wraps lil harder than i had hoped

    olympic squats
    up to 310 x8 stopped, felt quite shitty the whole time.

    ghr sit ups
    3x20
    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. #444
    life, one rep at a time
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    Heavy Upper

    bench all paused
    275x3 shoulder started acting up
    300x3 cause it's less suck than 295
    315x3
    335x1
    350x miss shoulder stopped acting and was genuinely hurting

    no touch presses
    225 3x10ish

    lat pull down
    250 2x12
    270 1x12

    upright rows with rope
    3x12

    OH tri ext jm style
    95# 3x12
    115 1x12

    lil over 2 months doing heavy overhead work without much of a peep from my shoulders. 3 weeks benching and the right one feels crappy again.
    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. #445
    JERSEY IRON Brian C's Avatar
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    Sorry to hear about the meet not going as well as expected. PL work is coming back pretty quick. Looking good so far Derek.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  21. #446
    life, one rep at a time
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    Quote Originally Posted by Brian C View Post
    Sorry to hear about the meet not going as well as expected. PL work is coming back pretty quick. Looking good so far Derek.
    thanks man, hopefully it won't be to long before i'm all the way back in the swing of it.
    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. #447
    life, one rep at a time
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    Light lower

    squats
    405 3x5 much easier again
    455x1 just to do it, still easy.

    beltless sumo pulls
    up to 405x1 intended to do more 5's again but i was having back spasms the whole night. shut it down and went home.
    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

  23. #448
    life, one rep at a time
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    plyos

    assorted box jumps. seated jumps and depth jumps for about 15 total jumps.
    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. #449
    life, one rep at a time
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    Light Upper - starting volume block

    seated military
    155 5x10

    modified shoulder raises (seem not to kill my shoulders)
    35's 4x12

    rear delt raises
    15's 5x12

    Heavy Lower
    beltless sumo pulls with warped bar
    double overhand
    225x3
    315x3
    405x3
    455x2
    straps
    500 2x2

    back traction


    Heavy upper

    slept on myshoulder weird saturday night and it's been highly screwed up since then. came in thinking i'd be happy to bench one plate.

    Bench
    upto 275 2x3

    no touch presses
    185 5x10

    neutral grip db presses
    3x12 50's

    pull ups
    bw 3x10
    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

  25. #450
    life, one rep at a time
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    Deload Light Lower

    moderate stance squats no belt
    325x1
    235 5x10 all very easy but it's supposed to be

    RDL's
    50kg 5x10 same^

    just breaking myself in very easily to this volume block via deload week.
    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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