Derek Binford: Get Strong

[Derek Binford]

warmup

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

Just ran out of gas today. Snatches felt pretty good, caught them all above parallel. Cleans were very so so. I am just not staying far enough out over the bar and not getting a good pop on the second pull right now. I caught the 260 above parallel without much trouble but just ran out of gas after that.

[Derek Binford]

Warmup

back squat - 275x4, 315x3, 325x2, 335
power snatch - 205, 210xmiss, 210, 215, 205x3
power clean+jerk - 245, 250, 255, 260
front squat - 275x4, 280x3, 285x2, 290

Finally my legs felt good again. The last couple weeks it's my legs have been so stiff and achy I felt like I could barely get out of bed in the morning. Taking a couple of easier squat days and having a day off from lifting yesterday finally helped me recover a bit. The 210, 215, and 205 triple on snatch were all caught right about parallel, questionable power snatches, I'm pretty sure two the three on the set of 205 were power. Cleans were pretty good today, all caught in power position for sure. On front squats i'm still getting bent over but made it through ok. Finally a decent day of training. In another week or so hopefully my body will be adjusted to going back to work and then I can make some progress before the meet on the 17th.

[Derek Binford]

Warmup

power snatch - 190, 200, 210, 220 PR!, 220 may have dipped below
power clean+power jerk - 225, 245, 255, 265 missed jerk - not power either, just barely below
back squat - 275x4x4

Pretty good day. I feel pretty confident that the first 220 was definitely caught above parallel, will get the video up soon. Weighed in at 172 this morning, i'll be competing in the 77 kilo class at a meet in Olathe, KS in less than a month.

[Derek Binford]

The first 220 was definitely a power snatch in my opinion, anybody else care to comment? The second was close, but a tad lower. On the clean I definitely caught the 265 high enough, just couldn't reverse it before parallel. Just left the jerk too far in front of me.

[Derek Binford]

Warmup

power snatch - 210, 215, 220, 225xmiss, 225xmiss, 225xmiss
power clean+jerk - 225x2, 235, 240, 250
front squat - 275x2, 285, 305, 315
back squat - 315, 325, 335, 345, 355

Pretty good day. The 220 on snatch was still power, the first 225 I missed behind, the next two I kept cutting short not going as deep as I needed to catch it cause I was really trying to catch it in power position. Wasn't really doing it on purpose, just happened. The cleans were very snappy. Squats were good, still getting bent over too much on front squats, but back squats felt really good, was only supposed to go to 345 but felt real good so went one heavier.

[Oldster]

I sure can't comment on whether it was a power snatch or not Derek, but I can definitely comment that you are putting out some fantastic effort! They all looked great to me! All your workouts look awesome IMO.

[Derek Binford]

[Derek Binford]

Warmup

front squat - 310, 315, 320, 325
snatch - 225xmiss, 225, 230xmiss, 230, 235xmiss, 235xmiss
clean+jerk - 265, 275xmiss jerk, 285 x didn't really attempt, dropped it before it got to my knees

Just one of those days. It's getting harder and harder to come home after work and lift. I have a lot going on right now some days I just don't want to lift at all but I force myself too.

[Derek Binford]

Warmup

front squat - 295, 305, 315, 325
power snatch from blocks - 200x2, 200x2, 200x2, 200x2
power clean+power jerk - 235, 245, 255, 255
clean pull - 275x2, 275x2, 275x2, 275x2

Decent workout, finally got the snatches from blocks figured out by the last set, caught the last double the highest for sure. Cleans were kinda eh, but not bad. Since school has started it has been extremely hard to come home after work and train. I drive 100 miles a day round trip to get to work and for some reason I feel like I have twice as much to do this year even though I'm not going to be coaching anything for about another 5-6 weeks. The wife and I are traveling all the time on the weekends. I just don't know whether I'm at the point in my life were I want to worry about competing, life just seems to always get in the way. So I won't be competing in two weeks and my training will change a bit. I will be going 3-4 days a week and just focusing on a few lifts. The main lifts I want to improve are the power snatch and power clean+power jerk. I will also be doing front squat, back squat, push press, and some pulls/deadlifts as well, thats pretty much it. Might throw in some stuff from blocks just for fun. I might even do some agility work and sprints on my off days just to maintain my athleticism. So while my main goal is to still get stronger, it will be toned down a bit. Had fun with today's workout, off to the lake for the weekend.

[Derek Binford]

Warmup

back squat - 305, 325, 345, 335x3
power snatch - 195, 200, 205, 210, 210, first 210 wasn't quite power, second was I think
power clean from blocks - 245x2, 250x2, 255x2, 245x2
push press - 205x2, 215x2, 225x2, 235x1 miss 2

Was pretty tired from the weekend and traveling back but squats felt really good, 345 was still really easy. Power snatch was ok, felt quick under but pull was so so. Power clean from blocks felt pretty good, the first rep of every set was considerably better than the second, however the 255 set was the best over all, caught them both high. Not sure about the lifts from blocks but going to try them out for a bit to see how they affect my work from the floor. Push press is weak, needs work.