Derek Binford: Get Strong

[Derek Binford]

Deadlift
- 455@7
- 500@8.5
- 450x3x5 sets

Pin press
- 305@8
- 315@9-9.5
- 265x4x2 sets
- 255x4x2 sets

Beltless squat
- 315x5
- 335x5
- 355x5x2

CSR - 45 reps at 55lb

[Derek Binford]

Squat
- 415@7.5
- 435@9
- 395x2x5 sets

Tng bench
- 305@8
- 320@9-9.5
- 270x4x4 sets

Rack pull, 2" below knee
- 405x4@6
- 455x4@7.5
- 475x4@8.5
- 500x4@9.5

Volume starting to drop this week for some testing coming up.

[Derek Binford]

Wednesday
Comp bench
- 305@8
- 315@9.5
- 280x2x5 sets

Beltless Pin Squat
- 405@8.5
- 350x3x4 sets

Press - 145x4x4 sets
Pendlay row - 30 reps at 205

Today
Deadlift
- 500@9
- 455x2x5 sets

Pin press
- 305@8
- 275x3x4 sets

Beltless squat
- 315x4
- 365x4x3 sets

GHR - 3 sets of 4
Rows later

[Derek Binford]

Squat
- 405@8
- 435@9, moved beat it ever has
- 405x2x4 sets

Tng bench
- 315@8.5
- 285x3x3 sets

Rack pull 2" below knee
- 475x3
- 500x3x2 sets

Chin-ups - 35 reps
GHR - 3 sets of 5

[sking1001]

Wow, nice!

[Derek Binford]

Wow, nice!

Thanks man. The gainz are coming slower for sure but I'm getting there. Glad to see you training again too!

[Derek Binford]

Comp bench
- 305@8-8.5
- 315@9
- 290x2x4 sets

Beltless Pin Squat
- 405@8.5
- 415@9
- 365x3x3 sets

Press - 155x3x3 sets
Pendlay row - 205 x 30 reps
GHR - 3 sets of 6

[Derek Binford]

Deadlift
- 500@8
- 500@8.5
- 475x2x4 sets

Pin press
- 305@8-8.5
- 315@9-9.5
- 275x3x3 sets

Beltless squat
- 365x3@6
- 375x3@7
- 385x3@8

Accessories later.

[Derek Binford]

Squat
- 405@6-6.5
- 435x1x3 sets @ 8.5-9

Comp bench
- 295@7
- 315x1x3 sets @9-9.5

Deadlift
- 500@8
- 515@9

[Derek Binford]

Wednesday
Squat
- 405@6
- 415@7

Bench
- 295@7
- 305@8

Deadlift
- 455@5
- 475@6

Today
Squat
- 415@7.5
- 440@9
- 465@10 - 10lb lifetime PR

Bench
- 300@8
- 315@9
- 330@10 - ties PR

Deadlift
- 500@8
- 535@9.5 (10 on grip)

Total - 1330 (25lb PR) and 402 wilks

Pretty happy with test day. Missed 465 and 535 4-5 weeks ago so got redemption and PRs today.