Derek Binford: Get Strong

[Derek Binford]

Warmup
soft tissue
scap work

Back Squat
345x1@7
365x1@7.5
385x1@8.5
405x1@9.5 - smooth rep, definitely more in the tank but maybe not quite a double
355x4@9
325x4@8
325x4@9

Bench Press
255x1@8
275x1@9
255x4@9.5
235x4@8.5
235x4@9
235x4@9.5

Chest Supported ISO Row - 45x6x4 sets (5 second hold at top)

Very solid session today. Planned on working up a little heavier on squat to see where I was at, surprised myself by hitting a very smooth 405. I've squatted this weight a handful of times over the last few years and this was by far the easiest. All time PR without wraps is 440 so still a ways to go. Bench was most pain free session I've had yet and 275 was definitely smoother than last week. Feeling pretty good except still getting pretty darn sore right now at times.

[Derek Binford]

Warmup
soft tissue
scap work

Seated Press w/chains
75+50 chain x 8@8
85+50 chain x 8@9 - really beginning to like this movement
75+50 chain x 8@9
75+50 chain x 8@10

Snatch Grip Deadlift
225x8@6
275x8@7
295x8@8
315x8@9 - whew this was a toughy, back was way pumped

Supinated Chinups
bw x 8
bw x 8
bw x 6.2 - rested 20 seconds
bw x 6.2 - rested 20 seconds

Lots of accessory

Solid day never done this many average reps per set probably ever but will be interested to see how it turns out, seems to be going well so far. Knee did bother me just a bit today for first time in a while after snatch grip deads, not at all during, just after, should be good to go by thursday, we will see.

[Derek Binford]

Warmup
soft tissue
scap work

No Belt Squat
275x8@7
295x8@8
315x8@9 - this was unexpected as this was tough with a belt last week
285x8@8 - holy back pump, couldn't continue

Floor Press
225x8@9
205x8@9 - upper body fatigues so fast, kinda crazy
205x6@9
205x6@10

Accessory
1 arm db row w/pause - 90 x 6 x 5 sets
ring dips - bw x 10 x 3 sets
ez bar curls - 75 x 10 x 3 sets
face pulls x 12 x 2 sets

No conditioning today, moving this weekend that will be enough. Last training session in my basement gym, will miss it but will have an even better gym when our house is finished being built. May have to train in a commercial gym a couple days next week until I get my gym set up in one of my in law's garage's. I also walked out of a high school classroom for most likely the last time yesterday. Looking forward to to making the move and becoming a full time online strength coach. I already did more work in 2 hours this morning than I could do in 2 weeks normally, looking forward to seeing what I can do with more time.

Now I gotta go take the gym apart and ready it to be moved, ugh.

[Derek Binford]

Warmup
Soft tissue
Scap work

2 ct pause deadlift
405x2@7.5
425x2@8.5
435x2@9.5
415x2@8.5
415x2@9.5

Reverse band press
275x2@8
295x2@9
280x2@9
275x2@9
275x2@9

Back squat
335x7@9
305x7@8.5
305x7@8.5

Moved across the state over the weekend and took a couple days to get my gym set up but a very solid session today. Only 2 training sessions this week so hitting all three each time.

[Derek Binford]

Warmup
Scap work

15 min amrap
5 R arm db row 85
5 L arm db row 85
5 ab wheel rollouts
10 rounds in just short of 15 mins

7 min amrap
10 face pulls
5 push-ups at 3030 tempo
4 rounds + 10 face pulls

Ez bar curls - 75 X 12+3+3+3+3+3

Front plate raise - 35 X 10+3+3+3+3

More scap work

Intended to do some more conditioning but got started late and didn't have much time. Really enjoyed doing accessory work like this. I could see this working really well for a 5 day template, 3 of main lifts only, 2 of accessory/conditioning. Abs will be sore for first time in quite a while.

[Derek Binford]

Warmup
Mobility
Scap work

Back squat + 90 chain
315x2@8
335x2@9
315x2@8.5
315x2@8.5
315x2@9

Bench press
255x1@8
275x1@9
240x6@10
215x6@8.5
215x6@8.5
215x6@9.5

Deadlift
425x7@10
385x7@9

Whew fatiguing day. Was still sore for GPP work on Wednesday. Most pain free bench has been in a long time so even though it's not going up yet it's coming along pain wise. Also weighed in at 175.4 this morning, up 11 pounds, gainzZz.

[Derek Binford]

Warmup

Back squat
345x2@7
365x2@8
385x2@9
405x2@10
375x2@9

2.5" deficit deadlift, no belt
365x7@8
365x7@9, felt heavier than they should

Airdyne
10 min EMOM
1st min: 70 RPM
2nd min: 45 RPM

Rest 4-5 mins

10 mins at 55-58 RPM

Felt strong today but not much in the tank for volume. Was hot today as well and first time really training in any kind of heat for several years. Took it easier on conditioning for that reason as well. Super happy with the 405 double though.

[Derek Binford]

Warmup
Soft tissue
Scap work

Press
135x2@7
155x2@9
155x2@9
145x2@8
145x2@8.5
145x2@9

Wide grip bench (index in rings)
185x7@7
185x7@8
185x7@8.5

7 min amrap pullups
20 strict CTB
20 strict regular

5 min amrap
10 face pulls
10 pass throughs
3 rounds

Ez bar curl - 80x12+3+3+3+3+3

Scap work

Very lack luster day. Hadn't pressed in over a week and shoulders were a little uncomfortable but got better as sets went along. Wanted to try something a little different for rep work. I wouldn't say it was painful at all but definitely uncomfortable just cause I normally go much much closer than this, could have done one more set but didn't want to push it to hard. I hate upper body only days but I think it's going to be best for recovery right now.

[Derek Binford]

Warmup

Deadlift
455x2@8
500x2@9.5
470x2@8.5
470x3@9

Back squat, no belt
325x7@9
295x7@8
295x7@8.5
295x7@9

Intended to do conditioning but my dog came up to me with a rat poison block in her mouth that she must have picked up in the garage. I gave her some hydrogen peroxide to make her throw up, which she did about 4-5 times so she should be ok. Super happy with 500 double though, haven't done that in a very long time, maybe 5 years.

[Oldster]

500 double.

Incredible!