Derek Binford: Get Strong

[Derek Binford]

Felt strong but technique is off a bit on my pull for both lifts.

[Derek Binford]

Warmup

front squat - 295x2, 305x2, 305x2, 305x2
power snatch - 205, 205, 205, 205
power clean + 2 jerks - 225, 230, 235, 240
back squat - 315x2, 325x2, 320x2, 330x2
halting platform deadlifts - 315x2, 315x2, 315x2

Lots of work but made it through not problems, not a ton of fatigue. Power snatches felt good, pull was much better today. Jerks were pretty good, hopefully the work with lighter weights will help cause my jerk SUCKS. Was a little fatigued on the squats but form held tight and not too much of a struggle on any of them.

[Derek Binford]

Warmup

back squat - 345, 365, 385, 385, 345x5
press - 135x3, 140x2, 150x4, 105x8
clean pull - 275x2, 295, 315, 335

Am back home right now so had to settle for a commercial gym. Squat felt strong, and my form on the 385 was much cleaner than almost a week ago. 405 might have been there but was at a commercial gym and didn't want to risk dumping anything. Press felt much stronger than the last time.

[Derek Binford]

Warmup

front squat - 275x2, 285x2, 295x2, 305x2
power snatch - 205x2, 210xmiss, 210 ties PR, 215 - not quite power
power clean+jerk - 225, 235, 245, 255
front squat - 275, 275xmiss WTF?? Then realized why cause about 1/2 second later I almost passed out.
snatch - 205, 215xmiss, 215, 225xmiss, 225, 235xmiss, 235xmiss

Really strange workout, maybe the strangest I have ever had. Had plenty of energy but my technique was just off, my body just didn't feel like it was fully cooperating. It just felt like my body was not quite ready for this workout.

[Oldster]

We all have workout days like that from time to time. Regroup, don't overthink and come back better than ever!

[Derek Binford]

Warmup

front squat - 275x2, 285, 305, 315
snatch - 205, 215, 210, 220, 215, 225
clean only - 280, 280, 280, 280, I say clean only cause I missed the jerk on every single rep
back squat - 325, 315, 305, 335x2

Snatch went pretty well considering. I have no idea whats going on, it almost feels as if on some reps I am snatching and clean and jerking for the first time, nothing feels right. It's almost like something is off with my hips and low back, my hips are really wobbly, everything feels heavy off the floor, and squats feel very off again. But I have no pain at all, just some stiffness here and there, but thats usual. Just have to keep working through it I guess.

[Derek Binford]

Warmup

back squat - 305, 310, 315
power snatch - 195, 205, 205, 215xmiss, 215 PR
clean+jerk - 245k 255, 265, 275, 285 - missed jerk, 285
clean pull off platform - 305x4, 315x2, 315x2, 325

The 215 power snatch was a PR, I thought I had it the first time, the bar path was actually pretty good and it almost looked liked I knocked it forward on the catch. But then came back and hit it strong. Clean and jerks went ok up to 265, then jerks got shaky on 275 and 285. Man I have no idea what to do with my jerk, just keep working I guess. I just can't execute with good technique with heavy weights. The cleans on the other hand were pretty good. The two cleans at 285 were probably two of the best I've had with that weight, not bad considering this was my first day back at school with kids, so I was pretty tired by the time I got to training today.

[Derek Binford]

Warmup

front squat - 290, 295, 300, 305
snatch - 205, 210, 215, 220, 225, 235xmiss, 235, 245xmiss, 245xmiss, 245xmiss, 245xmiss
power clean + 2 jerks - 230, 230, 240, 240
back squat - 315x2, 325x2, 325x2, 325x2

Not sure what went through my head with the snatch today. I was only supposed to go up to 225 which I did without too much trouble. And I felt like since I had 2 days off coming up I should push it a bit. Hit the 2nd 235 with a little struggle, then got close on the middle two reps with 245. Was kinda wore out for the rest of the workout after that, but oh well got through it and got some good work in. On a day where I'm fresher and take bigger jumps, 245 goes.

[Derek Binford]

Warmup

front squat - 280x2, 290x2, 300, 315
power snatch - 205, 205, 210, 210xmiss behind, 210
power clean+jerk - 245, 255, 260, 255
back squat - 330x2, 330x2, 350, 350

Solid workout. I'm ok with the miss behind on power snatch, just means I'm getting it far enough behind my head. Power clean was so so, until the last rep. I have a tendency to get my shoulders behind the bar on power clean instead of staying out over sometimes. Finally got it down on the last one today. My low back felt a little sketchy on the power cleans, but had no pain or anything and finished the workout without much trouble.

[Derek Binford]

Warmup

back squat - 150, 155, 150x2, 155
snatch - 205, 210xmiss, 210xmiss, 215, 220
power clean+jerk - 125, 120, 130, 125

You are reading the weights right in pounds, no typo, ha. Just going through the motions on squat and clean and getting some work in for snatch. Was kind of in a hurry so after leaving 210 in front twice I decided to move on to 215, hit it first try and 220 as well. Everything felt a little heavy and my body will be thankful for the light day.