starting strength gym
Page 29 of 129 FirstFirst ... 1927282930313979 ... LastLast
Results 281 to 290 of 1290

Thread: Derek Binford: Get Strong

  1. #281
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Warmup

    Tempo Runs
    100 meters x 10

    May not be able to run tomorrow, it's supposed to be pouring cats and dogs from tropical storm Issac. If it's not too cold I may try to get out and do a some 20 yard starts in my driveway or just not run at all, lol. We will see.

  2. #282
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Warmup

    20 meters x 4
    30 meters x 2
    60 meters x 4

    box jumps - 40" x 3, 48" x 3, 44" x 3x3 sets

    Started off with the 20's in my driveway cause it was raining a bit so I was just going to do 20 meters x 10 and call it a day. Then the rain held off so I ran up to the high school to finish as planned.

  3. #283
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Warmup

    Power snatch - 195, 205 x miss, 205, 210, 210, 185x2
    Press - 145, 165, 175
    Push press - 185, 205, 225 x miss, 225
    Deadlift - 365, 405, 455, 315x1x5 with 20 secs rest
    Chin ups - bw + 45, bw + 70, bw + 90, bw + 100

    Muscle ups x 3 x 10 sets
    Ring pull ups x 5 x 2 sets

    Great workout.

  4. #284
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Warmup

    30 meters x 8
    60 meters x 2

    Bounding x 30 meters x 2
    Broad jumps x 3 x 3 sets

    Weights this afternoon.

  5. #285
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    9/3/2012
    Warmup

    power clean - 230x1x8 sets
    back squat - 205x3, 245x3, 275x11, 295x4
    bench press - 160x3, 190x3, 215x8, 200x6
    pendlay row - 215x8, 200x3

    muscle up - 3 sets of 3, 3 sets of 2
    ring pullups - 3 sets of 5
    ring dips - 3 sets of 5
    tuck front lever x 20 secs x 3 sets

    Today

    Warmup

    Temp Runs
    100 meters x 4
    200 meters x 3

    Time: 15:41

    Alternated 100's and 200's. Got a new HR monitor so recovered to 135 again, pretty quick time. Must be getting in better shape.

  6. #286
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Warmup

    Speed Endurance
    30 meters x 4
    80 meters x 3

    I know 80 meters doesn't seem like much speed endurance but it is for me at the moment. Also doesn't seem like much volume but I try to keep my speed/high intensity sessions under 400 meters right now. I haven't done anything over 60 meters at high intensity yet. So I will work my way up to 100+ meters slowly. My lower legs, left especially, are still not recovering all that well and I'm getting some shin splints. So I'm going to hold off on any bounding or plyos for now. I also got some calf compression sleeves and wore them today, I think they are really going to help.
    Last edited by Derek Binford; 09-05-2012 at 07:54 AM.

  7. #287
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Warmup

    power snatch - 185x1x8 sets OTM
    press - 105x3, 120x3, 135x7, 135x4
    deadlift - 275x3, 315x3, 365x11
    chin ups - bw + 30KG x 3x3 sets

    sternum chinups x 5 x 2 sets
    chin ups x 5 x 2 sets
    pushups x 25, 15, 10

    Didn't feel great but ok. Had to train at school earlier than usual and at school as well. Press felt HEAVY!

  8. #288
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Warmup

    Tempo Runs
    100 meters x 10

    Time: 16:11 - recovering to 135, good time, definitely in better shape.

  9. #289
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    Warmup

    Max Velocity
    30 meters x 2
    30 meter build up + 30 meter fly x 6

    Even got to run with a little tailwind today, good for max speed day.

  10. #290
    Join Date
    Oct 2010
    Posts
    1,346

    Default

    starting strength coach development program
    9/7

    Warmup

    Power clean - 225, 235, 245, 245, 255, 255 x miss
    Front squat - 225x3, 245x3, 265x3, 255x3
    Bench press - 205x3, 225x3, 245x3x2 sets, 245x2
    Pendlay row - 205x3, 225x3, 245x3x3 sets

    Muscle ups x 5, 4, 7 sets of 3
    Tuck front lever x 20 secs x 3 sets

Page 29 of 129 FirstFirst ... 1927282930313979 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •