Derek Binford: Get Strong Derek Binford: Get Strong - Page 127

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Thread: Derek Binford: Get Strong

  1. #1261
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    Oct 2010
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    1,346

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    • starting strength seminar december 2023
    • starting strength seminar february 2024
    • starting strength seminar april 2024
    Yesterday

    Squat
    - 425@7.5-8
    - 375x3x3 @ ez

    CG bench
    - 295@7.5-8
    - 255x3x3

    2 ct pause deadlift
    - 435@7.5-8
    - 405x3x3

    Nothing exciting, just getting back into the swing of things. I kinda felt like a baby giraffe learning to walk on the close grip bench. Also kinda tweaked my right shoulder. Iím not sure I will be able to do it full range of motion, I may have to add a board or two.

  2. #1262
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    Oct 2010
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    Thursday

    Bench
    - 295@6
    - 255x3x3 sets

    Beltless Pin squat
    - 395@7.5
    - 355x3x3 sets

    Press - 150x5x2 sets
    Pin 19 goodmorning - 225x6x2 sets

    Saturday

    Deadlift
    - 495@7.5
    - 435x3x3 sets

    3 ct pause bench
    - 275@7
    - 250x2x4 sets

    Beltless high bar squat
    - 405@8.5-9
    - 335x4x3 sets

  3. #1263
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    Oct 2010
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    Press
    - 175@7-7.5
    - 185@8-8.5,
    - 155x3x3 sets

    GHR x 10 x 2 sets
    1 arm row - 75x10x3 sets
    Scrap circuit - 10 reps each x 3 rounds
    Barbell curls - 2 sets of 10
    Lying extensions - 2 sets of 10
    Rotator cuff work

    Going to start adding in some extra press and accessory work on sundays as schedule allows. This was about 45 mins worth of work.

  4. #1264
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    Oct 2010
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    Squat
    - 435@8.5, slower than I wanted
    - 375x4x4 sets, 3 mins rest

    CG bench
    - 305@8.5
    - 235x5x3 sets, 3 mins rest

    2 ct pause deadlift, beltless
    - 445@7.5
    - 405x3x4 sets, 3 mins rest

    Strict CTB - 4 sets of 5
    GHR - 3 sets of 10

    Focusing on some shorter rest these first couple weeks of this new block. Workouts were just getting too long. Awesome to feel good enough to get some volume in and not be completely dead.

  5. #1265
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    Oct 2010
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    1,346

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    Thursday

    Bench
    - 305@8
    - 315@8.5
    - 255x4x4 sets

    Pin squat
    - 405@8
    - 355x3x4 sets

    Press - 140x5x2 sets, 135x5
    Pin good morning 225x6, 245x6

    Today

    Deadlift
    - 505@8
    - 435x4x4 sets

    3 ct pause bench
    - 295@8
    - 255x3x2 sets
    - 245x3x2 sets

    1 1/2 Squats
    - 275x5
    - 295x5
    - 275x5

  6. #1266
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    Oct 2010
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    Squat
    - 435@8
    - 375x5x4 sets

    CG bench
    - 305@8
    - 240x6x2 sets
    - 230x6x2 sets

    2 ct pause deadlift
    - 455@8
    - 405x4x4 sets

  7. #1267
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    Oct 2010
    Posts
    1,346

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    Bench
    - 315@9
    - 315@8.5, very smooth
    - 255x5x4 sets

    Pin squat
    - 405@8
    - 355x4x4 sets

    Press - 140x6, 135x6x2 sets
    CSR - 35 reps

  8. #1268
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    Oct 2010
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    1,346

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    Deadlift
    - 505@7.5
    - 515@8
    - 435x5x4 sets @ EZ

    3 ct pause bench
    - 305@8.5
    - 255x4x2 sets
    - 245x4x2 sets

    Concentric pause squat
    - 365@8
    - 315x4+1x3 sets (finished with a regular squat in last rep)

  9. #1269
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    Oct 2010
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    1,346

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    Tuesday

    Squat
    - 435@8.5
    - 375x5x4 sets

    CG bench
    - 305@8
    - 240x6x2 sets
    - 230x6x2 sets

    2 ct pause deadlift
    - 455@8.5
    - 405x4x5 sets

    Thursday

    Bench
    - 315@9
    - 255x5x4 sets

    Pin squat
    - 405@8.5
    - 355x4x2 sets
    - 345x4x3 sets

    Press - 135x6x4 sets

    Saturday

    Deadlift
    - 495@7.5
    - 515@8
    - 440x5x4 sets

    3 ct pause bench
    - 305@9
    - 255x4x2 sets
    - 245x4x3 sets

    303 Tempo squat
    - 225x6
    - 275x6x3 sets

  10. #1270
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    Oct 2010
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    1,346

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    starting strength coach development program
    Squat
    - 435@8
    - 375x5x5 sets, volume PR

    CG bench
    - 305@7.5
    - 315@9, PR
    - 240x6x4 sets

    Beltless 2 ct pause deadlift
    - 465@8, PR
    - 410x5x4 sets

    Today was brutal, but doable. Didnít have to rush my rest periods but still kept about 4-5 minutes at most. Maybe single highest tonnage day Iíve ever day Iíve ever done. Will deload volume and have a rep test at the end of next week.

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