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gopostal42 View Drop Down
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    Posted: 5/16/10 at 11:32am

hey folks, heard some guys talking about posting on here so i figured i would start too.

i'm a student at appalachian state and a pro level powerlifter in the 198 class as well as amateur everything else.  started throwing at the end of last year for something new and am having a blast with it.

pr's (in competition)

squat 860
bench 500
deadlift 635

clean and jerk 130k
snatch 100k

strongman is just strongman

 
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Derek Wilcox

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highland games in rocky mount

22lb braemar - 24'4 default pr - first throw was around 22'0 and eric told me to not look at the stone after i let it go and got an extra 2 1/2 feet from it apparently. never done this before but it wasn't as bad as i thought. def made for the big guys though!

open 16lb stone
33'11 - game pr. went back to shuffle tech. finished through much better on these than i have been from the same advice. still suck at transferring weight forward, should be fighting to stay behind the trig like crazy and i'm usually perfectly centered. should be closing in on 40 ft within a year i hope.

56 dist
22'10 game pr - single spin, nothin real special.

28 dist
47'1 - around the pr, still single spin.

heavy hammer
59'10 - once again missing the A mark of 60 by > < that much

17-18lb sheaf
22ft - i went retarded for a bit and had to take 3 attempts at 18 feet. heard advice given to someone else and it clicked with me, stay long and smooth. had a height error and jumped to 22 feet instead of 20ft and i made it on my first attempt. close but no cigar on 26ft. actually had this event won til thorbjorn from iceland came in late and beat me on less misses.

56 wob
11ft - tied pr - standing, will be spinning very soon. tried it once on a warm up, was told it looked good and it felt great, just need some reps with it.

overall a good day for me but still have a light years to travel to be decent and i'm on a vespa.
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Derek Wilcox

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Good people.

Welcome Derek!
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Nice game, welcome to the board. Whats your next game?
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not sure actually, i have 2 big powerlifting meets coming up, spf nationals in nashville tn in a couple weeks and spf pro-am in ohio in august (if i can afford it).  i'll probably find a couple to do between them and turn it up in the fall
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Derek Wilcox

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Hey Derek good meeting you and the other guys yesterday. Hopefully get to throw with you again before you move up to the A's. 860# squat, holy crap! Nice.
Bill Gordon
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you too sir! enjoyed it a lot. 
powerlifter who put a skirt on.
Derek Wilcox

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ME Squat 

last heavy squat day before the meet, tapering down from here.

raw  to 325
briefs
425x1
565x1
605x1
suit straps down
750x1
straps up +wraps
850x1 real good and called deep
1005x1 partial rep. focused on staying super tight and went down to where i felt comfortable and came back up easily.  this should come sooner than later full range.

http://www.youtube.com/watch?v=e1B2xyAKfFo

mopped like a mofo and ate wings for accessory  :)
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ME Bench

last real heavy session before meet

raw up to 275
shirt on
365x2
405x2 1-2" from touching
435x1 same
475 dump
475 got about halfway down and had the spotters to take it.  elbows are torn up

light blood flow accessory, game plan may have to change now.
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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.< id="gwProxy" ="">< ="jsCall();" id="jsProxy" ="">
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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. 


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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
powerlifter who put a skirt on.
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driving range for 1.5 hours

 

pull day

easy crappola

super wide sumo pulls

up to 405 5x1

blood flow crap
powerlifter who put a skirt on.
Derek Wilcox

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semi effort squat

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

blood flow work
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Derek Wilcox

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weighed in at 195lbs
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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.
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Good job Derek! What a long day.
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yesssssssssssssssssss!
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thanks guys!  time for a week off and throwing saturday :)
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couple vids

900 squat
http://www.ironscene.com/videos/4367_derek_wilcox_900@198_sq uat_-_2010_spf_nationals

665 pull
http://www.ironscene.com/videos/4372_derek_wilcox_665@198_de adlift_-_2010_spf_nationals
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Nice!  Looking strong, you had to work a little for those too!
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thanks man
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SHAG games in clover sc june 12th

had a pretty good games here despite it being 97 degrees and humid as all get out.  got to throw with the A's today which i enjoyed.

16lb stone - first event win!
pr of 34'9  still not finishing well on this at all.  nowhere close to finishing over the trig

56 dist 22'ish- handle was super sticky and didn't get a good release on any of these.

28 dist 47ish - was really bummed about this one.  had several great throws in training and just plain sucked it up here.

22lb hammer 62'ish - finally broke 60.  can't wait for blades

caber 2 flips at 2:00.  first flips ever!  it was a baby 100lb caber but success none the less

16lb sheaf 22ft - sucked this one up too, i think the heat was getting to me by then

WOB 10 feet - completely shit and fell back in it here as seemingly everyone did.  heat killed me for sure here.  pretty aggravated because i felt like i had a good shot at placing well until this craptastic performance. 

ended up finishing 2nd in the B's out of 14 or so which is pretty good for me.  got a sweet sword and a couple medals.  be interested to see how close i was to first when the results are up
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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
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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 
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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)
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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
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ME bench

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

light crap

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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
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Derek Wilcox

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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!
powerlifter who put a skirt on.
Derek Wilcox

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