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Thread: Derek Binford: Get Strong

  1. #1251
    Join Date
    Oct 2010
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    • starting strength seminar april 2024
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    Yesterday

    Squat
    - 405@6.5, 0.54 m/s
    - 425@7, 0.45 m/s

    Bench
    - 275@6.5, 0.43 m/s
    - 295@7, 0.36 m/s
    - 295@7, 0.35 m/s

    Deadlift
    - 475@7, 0.32 m/s

    Things moved very well today. Will test some triples on Saturday.

  2. #1252
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    Oct 2010
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    Saturday
    Testing

    Squat - 435x4@10, PR
    Bench - 305x3@10, PR
    Deadlift - 505x4@10, PR

    Monday
    Squat
    - 435@8
    - 390x3x4 sets@7-7.5

    Reverse monster mini bench
    - 335@8.5
    - 265x3x3 sets@5.5

    Reverse light band deadlift
    - 515@8
    - 455x3x3 sets@7

    Strict CTB pull-ups - 20 reps
    GHR - 20 reps

    Today
    Bench
    - 305@8
    - 275x3x4 sets@8-8.5

    Pause squat, belt
    - 415@8
    - 365x3x3 sets@7.5

    Press - 135x5, 155x5
    Pendlay row - 225x5, 245x5, 275x3

  3. #1253
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    Oct 2010
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    Deadlift
    - 500@8
    - 455x3x4 sets@7.5-8

    2 Ct pause bench
    - 305@8
    - 265x3x3 sets@7.5-8

    Reverse MM squat
    - 455@8
    - 405x3x3 sets@7

    CSR - 60x10, 65x10, 70x10
    GHR - 10, elevated 10, 8

  4. #1254
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    Oct 2010
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    Monday
    Squat
    - 435@8
    - 455@9.5
    - 395x3x3 sets
    - 400x3
    - 405x3

    Reverse MM press
    - 340@9
    - 265x5
    - 275x5
    - 285x5

    Reverse GB deadlift
    - 535@9
    - 465x4x2
    - 475x4
    - 485x4

    Thursday
    Bench
    - 315@9
    - 315@8.5
    - 280x3x5 sets

    Pause squat
    - 435@9
    - 375x4x4 sets

    Saturday
    Deadlift
    - 515@9
    - 455x3x3 sets
    - 465x3
    - 475x3

    2 Ct pause bench
    - 315@9
    - 265x4x2 sets
    - 255x4x2 sets

    Reverse MM squat
    - 455@8

    Been sick all week so just kinda surviving at the moment, hopefully will feel better soon.

  5. #1255
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    Oct 2010
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    Yesterday

    Squat
    - 435@7.5
    - 455@9
    - 415x2x5 sets

    Reverse MM bench
    - 355@8.5
    - 295x4
    - 305x4
    - 315x4

    Reverse GB deadlift
    - 545@9
    - 495x3x3 sets

  6. #1256
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    Oct 2010
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    Thursday

    Bench
    - 305@8
    - 325@9.5, just didn't have it
    - 285x2x3 sets
    - 290x2
    - 295x2

    Pause squat
    - 405@8
    - 425@9, lighter and slower than last week
    - 375x3x3 sets

    Still a little sick I guess and just didn't have it today.

    Saturday

    Deadlift
    - 495@7.5, maybe fastest ever pulled 495
    - 525@8
    - 495x2x5 sets, definite volume PR

    2 Ct pause bench
    - 305@8
    - 320@9
    - 275x3x4 sets

    Reverse MM squat
    - 405@6.5
    - 475@9
    - 405x4x3 sets

    FINALLY feeling back to my old self and had a workout like I was expecting in this peaking block. Hopefully with extra food and rest next week I will be hitting some PRs 2 weeks from now.

  7. #1257
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    Oct 2010
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    Don't know how it's possible but now I have a cold! Had like 1 day where I felt good now my little guy gave me a head cold.

    Today
    Squat
    - 435@8
    - 455@9 but slower than last week
    - 425x2x3 sets

    Rev MM press
    - 340@9
    - 300x3x3 sets

    Rev GB deadlift
    - 545@9
    - 505x2x3 sets

    Volume dropping significantly this week, may even taper off intensity a little later in the week.

  8. #1258
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    Oct 2010
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    Wednesday

    Bench
    - 315@8.5, moved pretty well
    - 325@9.5, better than last week but slight mosgroove
    - 295x2x4 sets

    Pause squat
    - 405@8
    - 435@9.5
    - 385x2x3 sets

    Press
    - 155x3
    - 175x3
    - 155x5

    Still sick, hopefully one day I'll get over it.

  9. #1259
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    Oct 2010
    Posts
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    Deadlift
    - 525@8
    - 505x2x3 sets

    2 Ct pause bench
    - 315@8.5
    - 295x2x2 sets
    - 285x2x2 sets

    Squat
    - 435@8
    - 415x2x3 sets

  10. #1260
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    Oct 2010
    Posts
    1,346

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    starting strength coach development program
    Tuesday

    Squat
    - 425
    - 445@9.5, just didn’t have it this day
    - 435@9

    Bench
    - 295
    - 315@9
    - 319@9.5

    Deadlift
    - 495@9

    Today

    Squat
    - 435@8
    - 455@9
    - 470@10, 5lb PR

    Bench
    - 305@8
    - 320@9
    - 335@10, 5lb PR

    Deadlift
    - 495@7
    - 545@10, not a PR yet but most I’ve pulled in years

    Total 1350, 20lb PR

    Couldn’t believe I hit PRs today after how I felt the last few weeks. I think had I not been sick I would hit some slightly higher numbers but I’ll take it!

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