TRAINING LOG: nc hillbilly lifting
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Topic: TRAINING LOG: nc hillbilly lifting
Posted By: gopostal42
Subject: TRAINING LOG: nc hillbilly lifting
Date Posted: 5/16/10 at 11:32am
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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 strongman is just strongman
------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Replies:
Posted By: gopostal42
Date Posted: 5/16/10 at 11:38am
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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. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: C. Smith
Date Posted: 5/16/10 at 11:49am
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Good people. Welcome Derek! ------------- |
Posted By: KiltBill
Date Posted: 5/16/10 at 12:12pm
| Nice game, welcome to the board. Whats your next game? |
Posted By: gopostal42
Date Posted: 5/16/10 at 12:17pm
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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 ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: pit rat
Date Posted: 5/16/10 at 1:10pm
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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 |
Posted By: gopostal42
Date Posted: 5/16/10 at 3:54pm
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you too sir! enjoyed it a lot. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 5/18/10 at 5:11am
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ME Squat last heavy squat day before the meet, tapering down from here. raw to 325 http://www.youtube.com/watch?v=e1B2xyAKfFo - http://www.youtube.com/watch?v=e1B2xyAKfFo mopped like a mofo and ate wings for accessory :) ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 5/19/10 at 4:26pm
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ME Bench last real heavy session before meet raw up to 275 light blood flow accessory, game plan may have to change now. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 5/21/10 at 5:32pm
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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" =""> ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 5/25/10 at 8:47am
------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
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Posted By: gopostal42
Date Posted: 5/26/10 at 11:01pm
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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. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 5/28/10 at 4:15pm
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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 log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 5/31/10 at 4:51pm
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semi effort squat looserest uno-ply suit straps down up to 415 2x3 all like butter blood flow work ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/04/10 at 8:11am
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weighed in at 195lbs ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/05/10 at 5:55pm
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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 attempts eleventy hundred hours later, bench (really about 4pm) 6th flight, < yeah really 1st 460 good - real conservative opener was super fast deadlift 4th flight at 630 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. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: KiltBill
Date Posted: 6/06/10 at 12:47am
| Good job Derek! What a long day. |
Posted By: C. Smith
Date Posted: 6/06/10 at 11:44pm
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yesssssssssssssssssss!
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Posted By: gopostal42
Date Posted: 6/07/10 at 6:10am
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thanks guys! time for a week off and throwing saturday :) ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/09/10 at 2:50pm
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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 ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: C. Smith
Date Posted: 6/10/10 at 12:19am
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Nice! Looking strong, you had to work a little for those too!
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Posted By: gopostal42
Date Posted: 6/13/10 at 1:42pm
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thanks man ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/13/10 at 2:36pm
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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! 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 ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/16/10 at 5:06am
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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 ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/17/10 at 1:51am
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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 ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/19/10 at 3:14pm
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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 clean and jerk ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/23/10 at 2:10am
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ME squat raw belt only elevated heel ssb squats quads started cramping so shut it down ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/25/10 at 9:02am
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ME bench up to 315x3 pr raw light crap ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/26/10 at 6:54am
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pull day back was tight going in from squatting and benching heavy this week raw conventional pulls light quad and ham work ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/28/10 at 4:52pm
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sunday upper and throwing jerks throwing 30lb dist now that i can see it on video i should be able to fix it. http://www.youtube.com/watch?v=b8Ti9iLBTLs - http://www.youtube.com/watch?v=b8Ti9iLBTLs
hams and back are fatigued from throws the day before up to 455 raw, maybe a scooch high but moved well light assis. came home and had leg cramps but pickle juice saved the day! ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 6/30/10 at 6:03pm
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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 light ass. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: C. Smith
Date Posted: 7/01/10 at 3:14am
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Looking at your videos this afternoon...
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Posted By: gopostal42
Date Posted: 7/02/10 at 3:11am
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sweeeeet ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/06/10 at 1:42am
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Semi Effort squat raw up to 235+greens 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 ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/08/10 at 9:18am
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semi effort bench rowlness 135x8 light accessory ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/10/10 at 6:04am
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grandfather mountain games b class weather was almost perfect and i must admit it was pretty freakin sweet throwing on top of a mountain. had myself, hondo, butch, kyle, nate and trinity competing. i was hoping to at least make the top 10. the grass on the field was dead, dusty and matted down which caused a lot of problems for me footing wise. i felt like i was skating on ice all day
56 dist 1 spin 28 dist 1 spin 22lb hammer caber 56 over bar sheaf overall finish was 2nd to nate and he was certainly the better thrower today, but i can't help but feel like i beat myself. cleats and blades soon! no more of this falling all over myself crap. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/11/10 at 8:24am
pretty close! ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/13/10 at 3:17am
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ME squat raw to 325x3 few accessory sets and done ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/16/10 at 4:25pm
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pull day jerks up to 255 2x2 clean pulls up to 315 2x2 felt like ass munch all day, goin through some shit ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/18/10 at 1:24pm
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throwing got some good advice from my last video so tried to work on them today. also threw with cleats for the first time today on the weights. 15lb stone add in the shuffle 56 dist 2 spin - 1 at 24 but i fell down a lot because i blocked myself off a lot. will need to start at the back of the box for this. was starting about a foot and a half up from the back line and i was landing on the trig mock up. 30 dist just need more throws to get used to hitting positions in the right way and finishing turns. http://www.youtube.com/watch?v=Kt8SxMyxh2U - http://www.youtube.com/watch?v=Kt8SxMyxh2U ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: KiltBill
Date Posted: 7/19/10 at 12:44pm
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On the throws your first turn is at the back of the box with the right foot replacing the left. 1). cast the weight at 01:00 slow at first. 2). then jump and turn throwing your hips around so that your feet land at the same time. 3). as your feet land try and drop your hips with the weight. Get low. 4). cast at 01:00 again, while at the same time speeding up. This is the sprint to the trig. Throw the hip around, plant your feet at the same time, drop hips and throw into the power position. As long as you throw in front of the trig it counts so dont try and block yourself off to throw straight down field. 5). as strong as you are, on the throw use your traps to start the throw on your second turn. As the weight is in the back of the box and you are as low as you can get start the pull with a snatch of the traps. As the throw aproaches the trig you raise up. Hope this makes sense. http://www.youtube.com/watch?v=9KpmCJQPpNQ - http://www.youtube.com/watch?v=9KpmCJQPpNQ |
Posted By: gopostal42
Date Posted: 7/19/10 at 6:58pm
thank you much! thats why i post on here, so i can learn stuff like that.
ME squat ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
KiltBill wrote:Posted By: gopostal42
Date Posted: 7/21/10 at 6:49pm
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ME bench i ate 2 egg sandwhiches today raw to 315 light tri accessory and upper back stone put practice ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/24/10 at 4:35pm
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pull day did a few semi suited pulls with just the canvas suit light ass. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/26/10 at 5:40pm
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ME squat real humid in the gym today raw to 235 did figure out something after this mediocre workout at least, a less strenuous and time consuming way to get out of my canvas suit.
close leg press cramps 1x a couple minutes ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/28/10 at 5:27pm
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ME bench pretty beat up currently especially in the forearm region. both of them are hurting a good bit when gripping things with any real effort. laura told me tonight that it could actually be the same thing as shin splints but in the sheath of the radius and ulna instead. never heard of that before. raw dog up to 315x2 cut off there to try and heal up, throwing some ice on them. real easy recovery work ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 7/30/10 at 6:14pm
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pull day long day at work washing and bleaching decks but very glad to have work right now. came in pretty low on energy but it turned around well. energy drink aided that 3in block pulls no accessory, wiped out. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: C. Smith
Date Posted: 7/31/10 at 12:52pm
¡ɹıs ɐǝpı snıuǝƃ ------------- |
Posted By: gopostal42
Date Posted: 8/03/10 at 11:21am
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haha thanks
[quote name='tgale' date='31 July 2010 - 01:18 PM' timestamp='1280596695' post='1039386']
ME squat last real heavy one before ohio light accessory ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 8/09/10 at 4:46am
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catch up post haven't had any internet at my house so haven't posted in a while. ME bench last week up to 500x1 touched and pressed well pull day went down to greenville nc to see the guys at east carolina barbell and had a blast squats in briefs walked out with a normal texas power bar up to 725x1 deadlifts in briefs up to 585x1 real easy 14lb elongated weight throw 5 or so throws with eric johann and thor pointing out how i suck. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 8/13/10 at 8:18am
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ME bench last shirt day before pro-am up to 335x1 raw up to 475x1 touched and pressed fast and easy 2-board 525x2 easy ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 8/16/10 at 2:44am
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throwing on saturday very happy with today open stone, had some very good braemar style throws in the mid 30's. throw in the glide and i'm doing about the same with less consistency. still not finishing over the trig on the glide. 56 dist 28 dist 56 height sheaf 20lb heavy hammer ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 8/18/10 at 6:49am
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pre-meet deloadedness SSB squat up to 335 2x5 in the uno ply bench up to 185x3 in the nude with random other light pumpage. bi's are now large and in charge so turkey's beware. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 8/21/10 at 11:58am
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powerstation pro-am 2010 meet results ended up bombing in the bench which is a pr for me, first bomb out in 3 years so i guess i was due. the previous 2 nights i had a tough time sleeping for various reasons, never felt like i was able to recover from the drive up here and i handled a friend all day friday when i should have been resting up. lesson learned: sometimes you have to put yourself first, especially on a pro meet weekend. attempts all warm up s felt fine until my last one at 800 straps down, got a lil shaky. 1st 865 miss - set up too narrow and was generally weak out of the bottom 2nd 865 good - went a lil slower than it should but didn't kill me 3rd 900 miss - piss weak bench all warm ups were solid 1st 485 miss - went back over face too fast 2nd 485 miss - pressed but got called for butt coming up 3rd 485 miss - just out of gas nobody to blame but myself, had extremely high caliber lifters brian, adam, clint and mark helping me and they did all they could for me but it just didn't happen for me today. now for off season training and to have fun throwing! ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 8/27/10 at 8:35am
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gay post meet workouts squats monday up to 205 2x10 incline bench random crap
------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 9/01/10 at 8:52am
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catch up post over the weekend went kayaking for the first time and tried to learn to roll. did it a few times and then just paddled around like a baby duck for an hour or 2. monday squats 300 3x6 beltless, felt weird elevated heel close stance squats 135 2x15 tractor track pull 2 passes dead upper incline 225 3x6 other crap still kinda burned out on lifting right now. off to jam out on my bass with some other honkeys. i love my 5 string dearly ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 9/06/10 at 6:15am
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sunday throwing down to throw with jeff again. stone pr of 37ish first time with a spin heavy weight pr of 28'3 - huge 5 foot pr, first time feeling good with a double spin light weight about 53 56 height - failed with the spin a few times 20lb sheaf - hit the 26 ft wire twice 20lb hammer - pr of 77ft ish
------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 9/06/10 at 3:02pm
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Squattage squats against the blue bands in the nude bar+175 tension 2x elevated heel close stance squats abs and plyos ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 9/13/10 at 4:22am
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Bench raw flat bench up to 205+170lb chain x2 225x1+170lb chain x1 random acc pulls 3in block pulls rawl up to 655x1 sumo with a hook grip of all things. crazy didn't feel like doing anything else ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 9/21/10 at 2:53pm
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threw again on sunday but back was torched from pulls so nothing real good. tried to raw squat monday but quit at 475x2 (with a wrap). felt terrible so i went home skipped upper on wed and played my bass all night pulled off 3 in blocks again friday ripped calluses off both pinky's but healing well oh also had 4 beers between my first warm up and my 675 pull, yuengling does a body good. monday ME squats skipped and played bass again. got in a quick arm workout for the hell of it. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 9/30/10 at 12:35am
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wed bench
incline with 90lb axle 4x8 ending with 190+65lb chains db stuff friday pull day pull day friday goodmornings up to 365x5 elev heel squat 205 2x15 no pause between reps, done fast close on toes leg press 2x20 quads is dead monday squats naked lifting done by crazy people up to 475x1 belt only. uno ply trainer briefs up to 565x2 add wraps 565x4 with a 15 second hold between reps 2 and 3. had a nice discussion on why i wanted the hooks swung out and not in while i finished my set. leg press normal up to 600ish x10 felt weird wed bench up to 315 naked lifting done by crazy people shirt on 365x2 touched 2nd 405x2 touched both 455x2 touched both 500 2b x1 wrist wrap flew off at bottom of the 2nd one. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 10/12/10 at 2:09pm
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had a blast at jeff's games once again. great people+kilts+heavy stuff to throw = awesome day
stone put 33ish not anything great at all
56 dist 27 something - awesome
28 dist 48' gay
light hammer 88ft sweet
caber flipped an A caber for the first time woooooooooooo!
sheaf cleared 28 on first try. hit the bar twice on 31
56 wob 12 feet on 3rd try ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 10/20/10 at 1:10am
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sunday squat and pull rev mini band raw squat to test out my back suited pulls ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: C. Smith
Date Posted: 10/20/10 at 1:18am
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I love what's going on in here. so back is healed then? ------------- |
Posted By: gopostal42
Date Posted: 10/20/10 at 1:28am
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i can still feel it back there but no pain in the movements. unless i'm mistaken and it's actually a failing kidney or something, better go have a cranberry and vodka to fix that. feel lucky it healed up in time for night of the living dead. i get to be apart of andy bolton's rest period this weekend! ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 10/25/10 at 5:58am
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Night of the Living Dead results - 6th of 25 had a blast as always at alex's meet. this one had a completely different feel though. all the hype actually came true this year and it was a great great show. bolton was a huge crowd draw and the competition was exciting! Meeting andy bolton was pretty cool and he was actually super humble and very nice. my day went like this opener had a great time! ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: Duncan McCallum
Date Posted: 10/25/10 at 6:00am
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Dude, that's huge. Props! When do you plan on throwing again Slim Biggins? ------------- The man in the arena. |
Posted By: C. Smith
Date Posted: 10/25/10 at 6:20am
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Nice!!
------------- |
Posted By: gopostal42
Date Posted: 10/25/10 at 2:24pm
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thanks guys. i'm throwing nov 6th at foothills in
hendersonville nc. excited to hopefully move to the A's if i do well ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 10/29/10 at 10:09am
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training with the gf for a raw (gasp!) spf meet at the end of january starting now. feels good to have some kind of direction in training, also just going off a plan betty ann is (mostly) putting together so i don't have to think about stuff. monday leg press elev heel squats leg ext/curls
incline db other tri crap gonna skip pulling to try and let my back heal up more ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 11/03/10 at 7:16am
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squats
rawness some more loose belt up to 325x5 - semi low bar felt pretty good 255x10 285x10 everything pretty easy leg press 50lbs more than last week 2x15 easy elev heel squats 105lbs 2x15 all had time for. feel a lot better than last week. ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 11/15/10 at 5:49am
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main stuff thats happened have worked up to 355x5 on squat with 2x10 at 300 with a loose belt. all was real easy so i'll start pushing more. bench did 275x5 and 225 2x10 just as easy in the nude back feels almost healed up now.
conventional pulls on friday up to 455x3 double over hand db deads up to 100x15
figured i'd start this again to see if it helped up to 145+80lbs chain 5x3 closer grip dips incline db's side raises
------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 12/07/10 at 5:37am
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ok so another big make up post of sorts since it's been a month or so i'll just put the last few bench last week was
squats last night just a belt and a knee wrap around my right hip to protect aggravated TFL lunges ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 12/15/10 at 7:20am
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fighting off the snowy blowy blues here lately. the shnow hit the fan hard this weekend and it's about to return tomorrow and friday. finally got back at it last night at 11pm after work squats thats all, it was real late and i was sleepy ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: gopostal42
Date Posted: 12/17/10 at 3:49pm
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bench wednesday rawl other stuff friday training with life coach jeff crouch plyo's overhead squats RDL's sled drags learned all i should know in life from Jeff in between sets ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: Duncan McCallum
Date Posted: 12/17/10 at 3:57pm
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"Tater Salad" Crouch Strikes Again! ------------- The man in the arena. |
Posted By: gopostal42
Date Posted: 12/18/10 at 4:56am
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haha how do you know jeff? ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: Jeff Crouch
Date Posted: 12/20/10 at 2:35am
| Well Derek,I am glad u came by and we discussed the finer points of life and how to make ur hamstrings hurt. I met Mr. Duncan at the Worlds in Minn. a few yrs ago. We had a long discussion on philosophy while waiting for the plane home. He is still trying to build a a tater gun I think. |
Posted By: gopostal42
Date Posted: 1/19/11 at 5:10am
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raw squat pr ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |