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Thread: Derek Binford: Get Strong

  1. #1201
    Join Date
    Oct 2010
    Posts
    1,346

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Yesterday

    Deadlift
    - 455@7
    - 485@8
    - 410x5x4 sets

    Tng bench
    - 295@7.5
    - 315@9
    - 260x4x3 sets
    - 260x6

    Pin squat, no belt
    - 295x7x2 sets

    Press - 135x7x2 sets, 135x5
    Leverage row - 30 reps for time at 80lbs 6 mins

  2. #1202
    Join Date
    Oct 2010
    Posts
    1,346

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    Squat
    - 405@7.5
    - 425@8.5-9
    - 360x5x2 sets
    - 350x5x2 sets

    Slingshot Bench
    - 315@7
    - 345@9-9.5
    - 305x3x5 sets

    SNGDL
    - 315x7x3 sets

    Chinups - 6 min amrap - 42 reps

  3. #1203
    Join Date
    Oct 2010
    Posts
    1,346

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    Comp bench
    - 295@7.5
    - 315@9
    - 250x5x4 sets

    Squat + 90 chain
    - 365@7.5-8
    - 385@9
    - 340x3x5 sets

    Power clean
    - 245x1x10 sets EMOM

  4. #1204
    Join Date
    Oct 2010
    Posts
    1,346

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    Squat
    - 405x4@9.5, PR
    - 365x5x2 sets
    - 355x5x2 sets

    Slingshot bench
    - 325x3@9
    - 310x3x4 sets

    SNG Deadlift
    - 315x7x2 sets
    - 335x7

    Chin-ups - 40 reps for time 6:00

    This one was tough to get through. It should have been tough but felt tougher than it should have. The weights moved ok, just getting through all the work was tough.
    Last edited by Derek Binford; 07-05-2017 at 05:20 PM.

  5. #1205
    Join Date
    Oct 2010
    Posts
    1,346

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    Monday

    Squat
    415@8
    430@9
    415@9

    Bench
    300@8
    315@9.5
    300x1x2 sets

    Deadlift
    500x1x2 sets @ 8-9

    Wednesday
    Squat
    405x1x2 sets @7.5

    Bench
    275@7
    295@8
    275@7

    Deadlift
    455@6

    Today
    Squat
    405@7
    445@9-9.5
    465x - not really a wise choice, oh well

    Bench
    275@7
    305@8.5
    330@10 PR

    Deadlift
    455@6
    505@8-8.5
    535 pulled it to lockout then left thumb slipped so technically no good

  6. #1206
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Squat
    - 395@7
    - 415@8
    - 375x3x4 sets

    Tng bench
    - 295@7
    - 315@8.5
    - 255x5x3 sets

    RDL, no belt
    - 315x5x2 sets
    - 335x5

    Chin-ups
    - 30 reps for time w/ BW+10 - 6:10

  7. #1207
    Join Date
    Oct 2010
    Posts
    1,346

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    Yesterday

    Comp bench
    - 300@8
    - 315@9-9.5, moved very well
    - 265x3x4 sets

    Pin squat, no belt
    - 365@7.5
    - 385@8.5
    - 340x4x2 sets
    - 330x4
    - 320x4, whew these were tough

    Hip thrust - 315x5x2 sets
    Press - 135x5x3 sets

  8. #1208
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Deadlift
    - 455@7
    - 500@8.5
    - 435x3x2 sets
    - 445x3x2 sets

    Pin press
    - 300@7.5
    - 315@9-9.5
    - 260x4x2 sets
    - 250x4x2 sets

    No belt squat
    - 315x5
    - 335x5x2 sets

    CSR - 40 reps at 55lb

  9. #1209
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Squat
    - 415@8
    - 435@9-9.5, squat not going well at the moment
    - 380x3x5 sets

    Tng bench
    - 305@7.5
    - 315@8-8.5, moved very well
    - 265x5x4 sets

    RDL, no belt
    - 315x5
    - 335x5
    - 355x5
    - 375x5

  10. #1210
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    starting strength coach development program
    Comp bench
    - 305@8
    - 315@8.5
    - 275x3x5 sets

    Beltless Pin Squat
    - 385@7.5
    - 405@8.5, this is huge with no belt
    - 355x4x2 sets
    - 345x4x2 sets

    Press - 140x5x3 sets
    Chin-ups - 35 in 5:57

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