Derek Binford: Get Strong

[Derek Binford]

500 double.

Incredible!

Thanks man! Just wish I could get rid of these damn shoulder issues and get my bench moving. I feel like I'm pretty damn close to being able to hit a qualifying total for USAPL Raw Nationals. Would be fun, haven't competed in years.

[Derek Binford]

Warmup
Soft tissue
Scap work

Bench press
225x2@7
245x2@8
255x2@9
235x2@8.5
235x2@8.5
235x2@8.5
235x2@8.5
235x2@8.5
235x3@9.5

Seated Press (no back support)
95x7@7
115x7@8
125x7@9
115x7@9

7 min amrap
5 right arm rows 85
5 left arm rows 85
9 rounds

Band pull downs - 4x10
Ez bar reverse curls+curls - 3x6-10 each
Seated external rotation - 2x10
Prone trap raise - 2x10
Powell raise - 2x10

Bench even better today as far as pain. It's weird as I have less and less pain bench seems to get weaker lol. Oh well but was able to get good volume today, that will definitely help. Also widened grip just a tad (I was real narrow before) and it has helped with pain but definitely weaker. It will get there just gotta keep up with prehab and keep banging away. Should have done conditioning but didn't want to .

[Derek Binford]

Warmup

Back squat
365x1@7 - moved very quick
385x1@8
335x8@9
305x8@9

Deadlift + 120 chain
315x4@8
345x4@8 - weird that this was maybe easier than 315
375x4@9
345x4@8
345x4@8.5 - grip was going
345x4@9 - added straps

Airdyne
10 min EMOM
:06 max effort sprint (115-120)
:54 slow spin (45-50)

10 mins at 55-60 RPM

Low back pretty fatigued today but was still able to get good deadlift volume in. Used alternate grip as well, felt better than expected.

[Derek Binford]

Warmup
Soft tissue
Scap work

Press
155x1@8
165x1@9
135x8@8.5
135x8@9.5
120x8@9

Bench+60ish chainz
185x4@8
195x4@9
175x4@8
175x4@8
175x4@8.5
175x4@9

7 min amrap pullups
20 strict CTB
24 strict regular

5 min amrap
10 face pulls
10 pass throughs
4 rounds

Ez bar curls - 85x12+3+3+3+3
Scap work

Shoulders starting feel better almost everyday at this point. Going to upper/lower split is really helping with recovery. I have also been using bigger drops in bench press the last couple of weeks than I do with my other lifts to get more volume, we will see if it pays off.

[Derek Binford]

Warmup

Deadlift
455x1@7
485x1@8.5
425x8@9

2 ct pause squat
305x4@8
325x4@9

Airdyne
20 mins at recovery pace

As Austin Baraki would say I had the fatiguezZz today big time. The top weights were fine, and they felt heavier than video showed but just had no energy for drop sets. It was also the first real hot day, I didn't drink enough water and ate crap for lunch so there ya go. Will train hard tomorrow then we are off to Denver for nearly a week. Have plans to train but may take a break from planned programming and drop the volume a little for some recovery. I have trained hard for 6-8 weeks maybe without any real deload, feel like one may be needed.

[Austin Baraki]

As Austin Baraki would say I had the fatiguezZz today big time. The top weights were fine, and they felt heavier than video showed but just had no energy for drop sets. It was also the first real hot day, I didn't drink enough water and ate crap for lunch so there ya go. Will train hard tomorrow then we are off to Denver for nearly a week. Have plans to train but may take a break from planned programming and drop the volume a little for some recovery. I have trained hard for 6-8 weeks maybe without any real deload, feel like one may be needed.

Heh, I know these feels man. Have a good trip!

[Derek Binford]

Warmup

Bench press
245x1@8
265x1@9
215x8@9
195x8@8
195x8@9

Seated press
125x4@7
145x4@9
135x4@8
135x4@8.5
135x4@9.5

Chest supported db row
7 min amrap at 65lb - 50 reps

Banded pull down
5 min amrap - 40 reps

Curls
Scap work

Have I mentioned how much I HATE the bench press. Still relatively pain free but weaker for sure. I'm hoping it's due to the wider grip that seems to give me less pain. Just gotta keep plugging away I guess. Intensity will rise soon as well so we will see how that goes.

[Derek Binford]

Warmup

Back squat
365x1@7
385x1@8
355x4@8.5
355x3@8.5
355x3@9

RDL
275x8@6
315x8@8
315x8@8.5
315x8@9

Pull downs - 3 X 10

Was going to do a few more things but had to evacuate the building due to a fire. Did this at 7200 feet in Laramie, WY after a 3.5 mile mile hike this morning so pretty happy with this. 355x4 might have even been an 8 but the bar was pretty whippy cause 355 was almost all the way out to the end due to really fat bumpers.

[Derek Binford]

Warmup

Press
155x1@7.5
165x1@8.5
155x4@9
155x3@8.5
155x3@9
155x3@9.5

Floor press
205x8@9
185x6@8
185x6@8.5
185x6@9
185x6@9.5

Pullups
Face pulls
Curls
Triceps
Scap work

[Derek Binford]

Warmup
Lunge complex

Deadlift
455x1@7
485x1@8
455x4@9
455x3@8.5
455x3@9

Pin squats
275x5@8
295x5@9
275x5@8
275x5@8.5
275x5@9

Leg curls - 4 sets of 10
45 hyper with 5-0-5 tempo - 2 sets of 6, this was brutal actually

More 24 hour fitness madness. Got asked to deadlift quieter today for first time in quiet a while. So pretty happy with the 455x4 considering I had to really control the eccentric. Had to change my plan on squats, the only power rack was taken and couldn't squat without hitting the pins on the half rack so just did pin squats, which I actually really liked, much different than a pause squat. Would like them to have been a little deeper and will make that adjustment going forward as I will keep this movement in the rotation.