Derek Binford: Get Strong

[Derek Binford]

Video from tuesdays workout

[1munford]

nice man, thats impressive

[Derek Binford]

warmup

front squat - 265x2, 285x2, 305x2x3 sets
split jerk from rack - 185x2, 205x2, 225x2, 245x2, 265x1, 285x1x2 sets
back squat - 315x5x5 sets
strict press - 95x5, 115x5x2 sets, 125x5, 115x5 (almost embarrassed to post this!)

Pretty good session. Working on staying as upright as possible so took 20lb jumps from 185 all the way to 305. Same with jerks, I need more work on them, my form just sucks when the weight gets heavy. Everything up to 245 was pretty decent, then 265 was a little worse, and 285 was WAY worse. Just need more work with heavy weight, need jerk blocks. Back squat felt really good, I think this ties my PR for 5 sets of 5, but I also haven't done it all that much either. I only intended to do 3 sets but 3 felt easy so I did 5. Almost embarrassed to post the press weights, obviously something I need to focus on as I can probably push press about 90-100lbs more than I can press right now, and jerk 120-130lbs more than I can press, I feel like thats a big split considering the percentages. I can probably press like 155-160 right now, thats only 64% of my push press, and only 56% of my jerk?? That would be like a 400lb jerker only pressing 225??? Doubtful, obvious weakness I think anyway.

[Derek Binford]

Video from tonights training..

Front squat - 305x2x3 sets


Split jerk from rack


Back squat - 315x5x5

[Matt Reynolds]

Yes, DEFINITE weakness. You need to get your strict press up bigtime. This is why I think you should be benching once every 7-14 days as well. You need to spend time developing the muscle mass and the absolute strength needed to support a 350lb jerk, which means getting your press up to the 225 range.

But you know all this. You're smart too. Really just posting it so others can see how we dialogue - which is mostly by putting each other down. lol.

[Derek Binford]

At this point I'm considering focusing mainly on the strict press and jerking. Plus I feel I need to do something at least twice a week to get much benefit out of it whether that be muscle mass or strength so would benching once every 7-14 days really help that much as opposed to just pressing 2-3 times a week? I know there is a big difference in the load of the exercise, but I've benched for so long that I feel my shoulder flexibility is already not great and that benching more will not help matters. Whats your opinion here?

[Derek Binford]

Warmup

snatch - 40x2, 50x2, 60x2, 70, 80, 90, 95, 100 x miss x 3, 100 PR with no straps!
clean+jerk - 50, 70, 90, 110, 120, 130 x miss clean
deadlift - 352x2, 402x2, 442, 472, 502
strict press - 120x5x5 sets
chin ups - bw x 10x2 sets

The snatch and clean and jerk weights are kilos, the deadlift and strict press weights are pounds. 100k on snatch is a pretty sizable PR with no straps. It was right there on all three misses, but working up to 95 with now misses was really good too. I trained with at a friend of mines house with a different bar today and the knurling is quite a bit sharper so my hands were getting pretty raw. By the time I got to clean and jerk my hands were pretty raw that it was tough to pull 130 so I just stopped, plus I was feeling a bit beat up all of a sudden. Happy with the snatch of course but pretty disappointed I couldn't give a better go at the clean and jerk today. Deadlift came back quickly as I assumed, 502 was a combination of kilo and pound plates thus 502. It was slow but steady. My buddy is supposed to email some videos for me that I will try to get up later today.

[Derek Binford]

Warmup

power snatch - 175x1x6 sets
power clean+power jerk - 205, 215, 225, 235x1x3 sets
front squat - 255, 295, 325, 350xmiss, 305x2
strict press - 135x3x4 sets
db armpit row - 35x12x2 sets

Got some tips on my programming, going to start trying to go 4 days a week on the lifts. Snatch felt crappy, clean felt pretty good. Might need to lower the weight on snatch to get out of what I'm supposed to. I'll post up video later, I'm not sure how a power snatch can look slow but it did today. Gave 350 a good run on front squat but got a little bench over. My pressing strength = very weak.

[Derek Binford]

Snatch weights are 175. Clean weights are 215, 225, and 235 for 3 sets. I think Maybe I need to jump less on snatch. It seems like when I jump I'm almost jumping to early and I'm trying to drop under before I get all the speed from the second pull, thus making the pull slow....maybe?? I dunno.

[Derek Binford]

Very sore and fatigued from yesterdays workout for some reason. I really did not do that much volume but it was the first hot day and I lost considerably more fluids. Will be sure to drink plenty of liquids today.