Derek Binford: Get Strong Derek Binford: Get Strong - Page 128

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Thread: Derek Binford: Get Strong

  1. #1271
    Join Date
    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
    Wednesday

    Bench
    - 315@9
    - 315@9
    - 255x5x5 sets, volume PR

    Pin squat
    - 405@9
    - 345x4x5 sets

    Today
    Deadlift
    - 515@8.5
    - 440x5x5 sets, volume PR

    3 ct pause bench
    - 305@8.5
    - 255x4x2 sets
    - 245x4x3 sets

    303 tempo squat
    - 275x6x4 sets

    High volume week is over. Still having a little hip trouble, hoping it will heal some when volume drops next week.

  2. #1272
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    Oct 2010
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    Deload last week, nothing to note.

    Squat
    - 405@8
    - 315x5x4 sets

    Tng bench
    - 185x8
    - 205x8
    - 225x8x2 sets

    Conventional deadlift
    - 405x5
    - 425x5
    - 405x5x2 sets

    Trying some new things this block, needed a change. Hip felt much better today.

  3. #1273
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    Oct 2010
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    Bench
    - 305@8
    - 245x4x6 sets

    Beltless Pause squat
    - 275x5
    - 315x5
    - 335x5
    - 315x5

    Press
    - 115x5
    - 135x5
    - 145x5
    - 135x5x2 sets

    Hip thrust - 315x8x3 sets
    CSR - 3 sets of 10

  4. #1274
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    Oct 2010
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    Sumo deadlift
    - 500@8
    - 405x5x5 sets @ EZ

    CG bench
    - 225x5
    - 255x5x2 sets
    - 245x5
    - 235x5

    Beltless high bar squat
    - 275x8
    - 285x8
    - 295x8

    Actually felt quads working on the high bar squats which is unusual for me and also a good thing. Hip actually felt best it has in a while, hopefully that will continue. Oddly sumo actually seems to help it.

  5. #1275
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    Oct 2010
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    Squat
    - 405@7.5
    - 415@8
    - 320x5x5 sets @ 5.5-6

    Tng bench
    - 185x8@5
    - 215x8@6.5
    - 235x8@8
    - 220x8@7.5
    - 215x8@8

    Conv deadlift
    - 405x5@7
    - 425x5@7.5
    - 425x8@8
    - 405x8@7.5

  6. #1276
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    Oct 2010
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    1,346

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    Bench
    - 305x1x2 sets@8
    - 245x4x6 sets@7

    Beltless Pause Squat
    - 315x5@7
    - 335x5@8
    - 315x5@7
    - 315x5@8

    Press - 135x5, 145x5, 135x5x2 sets
    Hip Thrust - 315x8, 365x8x2 sets
    CSR - 55x10x3 sets

  7. #1277
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    Oct 2010
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    Saturday
    Sumo deadlift
    - 500@8.5
    - 405x5x5 sets

    CG bench
    - 225x5
    - 255x5x2 sets
    - 245x5x2 sets

    High bar squat
    - 285x8x3 sets

    Sunday
    Press
    - 185@8
    - 150x4x5 sets

    Today
    Squat
    - 420@8
    - 325x5x5 sets

    Tng bench
    - 215x8
    - 235x8
    - 225x8x2 sets

    Deadlift
    - 405x5
    - 425x5
    - 405x5x2 sets

  8. #1278
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    Oct 2010
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    Bench
    - 307.5@8
    - 246x4x6 sets@6.5-7

    Beltless Pause Squat
    - 315x5@6.5
    - 345x5@7.5
    - 345x5@8
    - 325x5@8

    Press
    - 135x5@7
    - 150x5@8
    - 140x5@7.5
    - 140x5@7.5

    Hip thrust - 365x8x3 sets
    1 arm db row - 3 sets of 10

  9. #1279
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    Oct 2010
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    Deadlift
    500@9
    500@8.5
    405x5x3 sets@7
    385x5x2 sets@6.5

    CG bench
    225x5@5
    250x5@6.5
    260x5@7.5
    260x5@8

    High bar squat
    285x8@5.5
    295x8@6
    295x8@6.5

    Everything improved this week in every workout except deadlift. But Iím thats to be expected as Iíve been flip flopping and experimenting with sumo some. Thatís over and going to stick with conventional, cause itís cooler. Deadlift also seems to be the movement most affected by my job (manual labor). When my trunk is fatigued from work it affects my deadlift worse than anything else.

    I also am having some trouble with my set up, especially after first rep, hips dropping to low and knees to far forward. So Iím going to be doing some cluster work, at least on comp deadlift days. I will step away and step back to the bar each rep, and go through my set up again. So maybe 5-10 seconds between reps. Will make my sets uber long but I have some things I need to fix and I think it will help.

  10. #1280
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    Oct 2010
    Posts
    1,346

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    starting strength coach development program
    Sunday
    Press
    187.5@8.5
    187.5@8
    152.5x4x5 sets@7-8

    Today
    Squat
    425@8
    330x5x5 sets@6-6.5

    Tng bench
    225x8@7
    235x8@8
    225x8@8
    225x8@8.5

    Beltless deficit deadlift
    365x5@6
    405x5@8
    385x5@7
    385x5@7.5

    All deadlifts were done cluster style, set the bar down, stood up, took a breath a two and went through set up again. I think this will help with my set up tremendously.

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