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Thread: Derek Binford: Get Strong

  1. #1181
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    Oct 2010
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    • starting strength seminar april 2024
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    Deadlift
    - 475@8
    - 500@9
    - 405x5x4 sets

    3 ct pause bench
    - 275@7.5
    - 295@9.5
    - 245x3x4 sets
    - 235x3

    No belt squat
    - 315x7x3 sets

  2. #1182
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    Sep 2016
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    Quote Originally Posted by Derek Binford View Post
    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.

    Do you count the heavy singles for the INOL as well?

  3. #1183
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    Quote Originally Posted by Hellboy View Post
    Do you count the heavy singles for the INOL as well?
    Yes hell boy I do, as well, I calculate INOL off of each lifters custom RPE % chart, so it's based off of relative intensity, not their all time 1RM or last meet best.

  4. #1184
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    Sep 2016
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    Thanks.

    I just recently incorporated heavy singles.
    I really like the INOL as a way to calculate stress and volume. I think it's better then volume by feeling, because it adds more variables to the training.

    How long does your volume block last and what repetition ranges do you use?

    I am currently doing volume with weeks of 5/4/3/2 reps @8 for the main and assistance lifts and assistance is 8/7/6/5 @8.

  5. #1185
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    Oct 2010
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    Squat
    - 405@8
    - 425@9 moved very well
    - 350x5x4 sets

    Tng bench
    - 300@8
    - 315@9
    - 260x4x4 sets

    RDL
    - 315x7x3 sets

    Chin-ups - 6 min amrap - 38 reps

  6. #1186
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    Quote Originally Posted by Hellboy View Post
    Thanks.

    I just recently incorporated heavy singles.
    I really like the INOL as a way to calculate stress and volume. I think it's better then volume by feeling, because it adds more variables to the training.

    How long does your volume block last and what repetition ranges do you use?

    I am currently doing volume with weeks of 5/4/3/2 reps @8 for the main and assistance lifts and assistance is 8/7/6/5 @8.
    It depends on the lifter as far as length but I usually aim for 4-5 weeks for my developmental block where the overall goal is to raise volume throughout the block. I still use a variety of rep ranges throughout the entire block, heavy singles of course to help determine progress and auto regulate intensity, and usually lots of 3s, 5s, and 7-8s.


    Then a sport form week, followed by 4-5 weeks of specialization work where the goal is to raise intensity/lower volume and peak for the meet.

  7. #1187
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    Sep 2016
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    Quote Originally Posted by Derek Binford View Post
    It depends on the lifter as far as length but I usually aim for 4-5 weeks for my developmental block where the overall goal is to raise volume throughout the block. I still use a variety of rep ranges throughout the entire block, heavy singles of course to help determine progress and auto regulate intensity, and usually lots of 3s, 5s, and 7-8s.


    Then a sport form week, followed by 4-5 weeks of specialization work where the goal is to raise intensity/lower volume and peak for the meet.

    Thanks for all the info.

  8. #1188
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    Quote Originally Posted by Hellboy View Post
    Thanks for all the info.
    Anytime.

  9. #1189
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    Oct 2010
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    Comp bench
    - 275@7.5
    - 300@8.5
    - 265x5@9-9.5
    - 240x5x3 sets

    Beltless 2 ct pause squat
    - 375@8
    - 345x3x3 sets
    - 325x3x2 sets

    Press
    - 125x8x3 sets

    Pendlay row
    - 7 min amrap - 205x30

  10. #1190
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    Oct 2010
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    starting strength coach development program
    Deadlift
    - 455@7
    - 500@8.5
    - 410x5x4 sets

    3 ct pause bench
    - 275@7.5
    - 295@9
    - 265x3@9
    - 245x3x4 sets

    Beltless squat
    - 315x7@6
    - 335x7@8
    - 315x7@7

    Leverage row - 80x10, 85x10x2 sets

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