Derek Binford: Get Strong

[Derek Binford]

Deadlift - 455@8, 385x5x3 sets
3 ct pause bench - 265@8.5, 240x3x2 sets, 230x3x2 sets
No belt squat - 275x7, 295x7x2 sets
Leverage row - 3 sets of 10

[Derek Binford]

Squat - 385@7.5-8, 405@9, 335x5x2 sets, 315x5x2 sets
Tng bench - 265@7, 295@8.5, 250x4x4 sets
RDL, no belt - 275x7, 295x7x2 sets
Chin-ups - 6 min amrap - 36 reps

Was on the struggle bus with squats and had to drop the volume work weight the last couple sets but got it done. Everything else felt solid.

[Derek Binford]

Comp bench
- 285@7.5-8
- 300@9
- 240x5x4 sets

2 ct pause squat, no belt
- 315@6
- 355@7.5
- 325x3x4 sets

Press - 125x7x3 sets
Pendlay row - 6 min amrap - 185x30

[Derek Binford]

Deadlift
- 455@7.5
- 475@8.5
- 395x5x4 sets

3 count pause bench
- 265@7.5
- 285@9
- 245x3x2 sets
- 235x3x2 sets

No belt squat
- 295x7x2 sets
- 315x7

[Patrick Stroup]

How are you picking the weight and reps/sets after the @8 singles?

[Derek Binford]

How are you picking the weight and reps/sets after the @8 singles?

I do it based off a custom RPE chart that I make for myself and all my lifters as well as something called INOL which basically takes into account how stressful the workout is based on the number of lifts at a given percentage.

During a developmental block I hit a top single, most of the time 8ish sometimes 9, calculate the e1RM and then for comp lifts I usually drop to the percentage of an RPE 6 for 5s on the chart with hopes of the volume work being between and RPE 6-8.

For the variation lifts I normally drop the percentage for an RPE 7 for 3-4s on the chart with hopes of volume work being between 6-8.

Most of the time it's fairly on with the custom RPE chart but occasionally have to adjust up or down depending on the lifter. As the volume percentages I give are just guidelines for a place to start.

Clear as mud right? Lol.

Sorry let me make it easier. I might say hit a single at 8 and then drop to 84-85% for 4 sets of 5 but do not exceed RPE 8, dropping weight as needed to finish the work. That's how I write it for my lifters to make it easier.

[Derek Binford]

Squat
- 395@8 maybe less
- 415@9
- 340x5x4 sets

Tng bench
- 295@8
- 255x4x4 sets

RDL
- 295x7x2 sets
- 315x7

[Derek Binford]

Comp bench
- 290@8
- 305@9-9.5
- 240x5x4 sets

2 ct pause squat, beltless
- 365@7.5
- 385@9
- 335x3x3 sets
- 315x3x2 sets

Press
- 125x8x2 sets
- 125x6

Pendlay row - 7 min amrap
- 205x28

Training 3x week is working out really well for me right now, helps keep my motivation up. Finally seeing some gains.

[Patrick Stroup]

My time on Sheiko made me appreciate a 3 day full body setup. I think after my Hypertrophy block I'll go down to a 3 day routine for my strength and peaking blocks. I felt fresh but like you said more focused and motivated.

[Derek Binford]

My time on Sheiko made me appreciate a 3 day full body setup. I think after my Hypertrophy block I'll go down to a 3 day routine for my strength and peaking blocks. I felt fresh but like you said more focused and motivated.

Definitely. If I trained in the afternoon/evening I might be able to do 4 days but it becomes a grind to get up at 5am everyday to train. Plus my volume is essentially the same as a four day week. My workouts are a little longer but liking the 3 day split a lot.

It's also more flexible schedule wise. If I have to push a day back it doesn't mess up my whole week or the following week.