Derek Binford: Get Strong

[Derek Binford]

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.

[Derek Binford]

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.

[Derek Binford]

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

[Derek Binford]

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.

[Derek Binford]

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

[Derek Binford]

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

[Derek Binford]

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

[Derek Binford]

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

[Derek Binford]

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 I’m thats to be expected as I’ve been flip flopping and experimenting with sumo some. That’s over and going to stick with conventional, cause it’s 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 I’m 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.

[Derek Binford]

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.