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Thread: Derek Binford: Get Strong

  1. #31
    Join Date
    Feb 2011
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    711

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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Nice lifting man, I'm particularly impressed with your snatch (that sounds naughty); keep up the good work.

  2. #32
    Join Date
    Oct 2010
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    1,346

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    Thanks man I appreciate it. The snatch always came more natural to me because I'm pretty naturally explosive. I'm about 5'8 and I've dunked a basketball before. Now that I have started training it 4 times a week it seems to be really taking off. Strength is definitely not something I have been naturally blessed with and I think thats why the clean maybe harder for me as it seems it might be more dependent on strength than the snatch.

  3. #33
    Join Date
    Oct 2010
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    warmup

    snatch - 185, 205, 225xmiss x 2, 225, 240xmiss x alot, got pissed and kept trying cause all the misses were so close, tried too many times
    clean+jerk - 225, 255, 285, 295 x miss clean x 2, 295 All Time PR! but UGLY!
    back squat - 315, 345, 375, 385 recent PR

    Kind of a so so day even with the clean and jerk PR. My pull on the snatch wasn't as good today, just didn't seem to get good extension on some. Mostly a so so day because of too many misses, need to be more consistent.

  4. #34
    Join Date
    Aug 2010
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    I really want to start training the lifts with you on Saturday mornings.

  5. #35
    Join Date
    Oct 2010
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    I'll come up this saturday.

  6. #36
    Join Date
    Oct 2010
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    Warmup (1 hour of basketball with the kids)

    power snatch - 155, 175, 195, 210 PR, 215 x miss x 3
    power clean+jerk - 195, 225, 245x1x2, 225
    front squat - 275, 305, 335

    I'm starting to get a little inconsistent with my snatch form, sometimes I bump it out in front and miss, sometimes I miss it behind, might need to take a few workouts and not try for PRs but go for consistency in the 90-95% range. PR's weren't there in the clean and squat so didn't attempt. I'm having open gym after school for my girls basketball team, I had nine show up today to play, which means I had to play, wore me out a little so hopefully I either have eight or ten show up tomorrow so I don't have to play, ha. Hopefully the lower volume will allow me to recover good for saturdays workout.

  7. #37
    Join Date
    Oct 2010
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    1,346

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    Warmup

    snatch - 195, 215, 225, 240 x miss x 3
    clean+jerk - 255x1x5 sets
    front squat - 315x2x3 sets

    Feeling a little beat up and run down, but form was pretty good on clean+jerk, split was pretty good today. Feel like I need more work at a little lower percentages on snatch to get more consistent with technique.

  8. #38
    Join Date
    Oct 2010
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    1,346

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    Warmup

    power snatch from blocks below knee - 135, 155, 175x2x2
    power clean+jerk - 185, 205x2x2
    back squat - 275x2, 315x2x2

    Kind of a deload today, pretty tired not sure if its from the end of the school year coming up, lots of hard training or both, but a well needed easy week coming up. Will do the full lifts wednesday, powers again friday before leaving for a relaxing weekend at the lake!

  9. #39
    Join Date
    Oct 2010
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    Warmup

    snatch - 175, 195, 205, 215, 225m, 225m, 225m, 225 PR for no straps
    clean+jerk - 225, 245, 265m jerk

    I was pretty tired today and even though its a deload I wanted to get kind of a heavy workout in. I felt extremely slow and weak but still managed to hit a PR snatch with no straps, but it caught up with me on clean and jerk. Didn't have time to squat, the wife wanted to go buy a bed.

  10. #40
    Join Date
    Oct 2010
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    1,346

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    starting strength coach development program
    Warmup
    foam roll

    snatch - 205x1x10 sets, missed set 8
    snatch pull off high blocks - 225x5, 245x5x2 sets
    push press - 185x5x3 sets
    back squat - 330x5x3 sets PR

    Felt like I needed to dial it down a bit on the lifts for a bit and really drill my technique and focus on my overall strength. Back squats are starting to feel good again, will work to a heavy double sometime later this week.

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