Derek Binford: Get Strong

[Derek Binford]

Warmup

clean - 185, 225, 250, 275, 290 x miss x 2, 290 recent PR
back squat (no belt) - 205 + 90 chain x 2 x 8 sets (EMOM)
A1) dips - bw x 8, bw + 25 x 8, bw + 45 x 8 x 2 sets, bw + 25 x 10
A2) inverted rows x 10 x 4 sets
KB windmill - 50 x 8 x 2 sets

Conditioning

Sandbag Circuit
1. Power clean - 100lbs x 10
2. Zercher carry - 100lbs x 40 yards
3. Shouldering - 100lbs x 10
4. Bear huge carry - 100lbs x 50 yards

Felt fairly strong again today, took a couple of tries on the 290 clean, kept getting on my toes and was hard to come up. Ran out of chalk so I think that played a roll as well. Other than that was par for the course. Man sandbag work is tough but I can already feel it making me stronger, great for conditioning and strength. Off tomorrow and back to STRONG on Saturday.

[Derek Binford]

Warmup

snatch - 60, 70, 80, 90, 95, 100 x miss x 5 - so close!!!
press (belt) - 155x1x10 sets
deadlift (no belt) - 275+doubled mini x 1 x 12 sets
chinups - bw x 5, bw + 25 x 5, bw + 45 x 5, 3, bw + 25 x 5 x 2 sets, bw x 5

Conditioning
suitcase carry - 2 plates x 45 feet x 10 x 2 sets

Was so close on the 100 kilo snatch which would be a recent PR but my overhead position was just not strong today, felt fatigued. I had the very first attempt locked out on right side but couldn't hold it on left, bar was kinda cockeyed. I also missed it once behind me which for me usually means it's right there. Oh well, it will go soon. Everything else was kinda so so. Love the suitcase carry the way I did it today for conditioning. I loaded up one farmers handle with a plate on each side, went 45 feet with right hand, then immediately back 45 feet with left hand. Continued this for 10 trips total of 45 feet, 5 each hand. Dan John couldn't be more right about carrying heavy stuff, gotta do it.

[Derek Binford]

Warmup

hill sprints - 40 yards x 10

Recovery to 150
Time: 12:55

Med ball circuit - 8lb ball
1. shot put throw x 10
2. soccer throw x 10
3. side scoop throw x 10
4. windmill slams x 10

Recovery to 150
Time: 9:34

[Derek Binford]

Warmup

power clean - 225x1x6 sets

20 minutes - squats on odds, muscle ups on evens
A1) back squat (no belt) - 255x2x5 sets, 275x2x5 sets
A2) muscle ups x 2 x 10 sets

15 minutes - alternate as needed
B1) ring pullups x 8, 5, 5, 3, 3, 3, 3 (30 reps)
B2) ring dips x 10, 10, 5, 5 (30 reps)

Conditioning - 10 mins
suitcase carry - 115x35 feet x 10 x 2 sets

First time training in a week. Our son was born on Tuesday of this week, May 27th at 1:54 PM so am probably lucky to get in a training session. My wife had a c-section so we were in the hospital from tuesday to friday, we got home a little after noon yesterday. Didn't want to go heavy today due to limited sleep and limited eating but still had a decent session. Experimented with time sections of the workout so I can try to manage my overall workout time a little. I rested 5 minutes between sections. So workout was probably a little over an hour including warmup. We are very excited to have our son home and healthy.

[Derek Binford]

Warmup

Shuttle Runs
- 300 yards - roughly 57 seconds
- 200 yards
- 100 yards

Recovery to 135
Time: 20 minutes

Med Ball Circuit - 8lb ball
1. shot put throw x 10
2. soccer throw x 10
3. side scoop throw x 10
4. windmill slams x 10

4 rounds - recovery to 150
Time: 9:42

The shuttle runs were tough tough tough. I think 57 seconds is a pretty good time though. Will continue throwing this in some. My main conditioning methods from here on out will probably be shuttle runs, hill sprints, suitcase carries, sandbag work, and medball throws. What else do you need besides sprints, carries, and throws for conditioning??? NOTHING!

[Derek Binford]

Warmup

snatch - 185, 205, 220x miss x 2, 220 recent PR!, 185x2x2 sets, 185x3

20 minutes - press on odds, deadlift on events
A1) press (no belt) - 125x3x5 sets, 135x3x5 sets
A2) deadlift (no belt) - 315x2x5 sets, 345x2x5 sets

inverted rows x 10 x 4 sets

Conditioning - Sandbag Carries
zercher carry x 40 yards
shoulder & carry x 40 yards
zercher carry x 40 yards
shoulder & carry x 40 yards
bear hug carry x 40 yards
feed bag carry x 40 yards

Time: 10:00
Recovery to 150 after each carry

Snatch felt good today and I did something I never do, I jumped from 135 to 185 on warm ups. I have found I can do this on clean but not as much on snatch but today I just gave it a go and it worked out fine. I need to get used to taking bigger jumps on warm ups so when my training time is reduced during basketball season I can still include the O lifts. Liking the on the minute stuff right now. On thursday I will work up to a heavy squat this way and may work in some low incline bench. Shoulders feel good but will probably still stay away from flat bench. I just cant get my shoulders in the right position when I lift off to myself on flat bench, incline doesn't seem to be as much of a problem. Still loving the sandbag carries too, just did different kinds of carries and recovered to 150 and went again. The feed bag carry is just what I called this particular carry, anybody who live or worked on a farm growing up knows what I'm talking about. Simply grab it underneath on each side with your hands and carry, it bends a little in the middle making it tough to carry. Really gotta squeeze it to keep from dropping it.

[Derek Binford]

Warmup

power clean + jerk - 225x1x2, 235, 245x1x5 sets

20 mins - squats on odds, muscle ups on evens
A1) back squat (belt) - 225, 255, 285, 315, 345, 375, 225x3, 255x3, 285x3, 315x3
A2) strict muscle up x 1 x 10 sets

15 mins - alternated as needed
one arm assisted chinups x 1 x 5 sets w/3 second hold at top
ring dips x 5 x 5 sets (3 sets wide, 2 side narrow)
false grip pullups x 5 x 2 sets

10 mins - rest as needed
L-sit x 10 sec x 3 sets
L-sit low x 10 sec x 3 sets

Took like a 3 hour nap before training and didn't think I would get moving real easy but ended up good. 375 is the most I have squatted since last august, I squatted 385 once last summer, would like to hit 405 this summer again for first time in a LONG time. 375 was good, especially considering I did it EMOM style with muscle ups. The muscle ups were done very strict, last week when I did them for doubles I did them with a little bit of a kip, today was legs extended out in front at about 45 degree angle and no movement in legs at all. As you can see doing a little more gymnastics type training and really enjoying it. Going to start implementing planche work and front lever work right now as well. Will keep going for heavy weights on snatch, clean, squat, press, and deadlift though.

[Derek Binford]

Warmup
foam roll
mobility
handstands

snatch - 185x2x5 sets

20 mins EMOM - press on odds, deadlift on events
A1) press (belt) - 115, 125, 135, 145, 155, 165, 175 x miss, 115x3, 125x3, 135x3
A2) deadlift (belt) - 315, 345, 375, 405, 435, 465, 315x3, 345x3, 375x3, 405x3

15 mins Gymnastics work - rest as needed
A1) L-sit low x 10 sec x 5 sets
A2) frog stand planche x 10 sec x 4 sets, 22 seconds on 5th set
A3) flat tuck front lever x 10 sec x 5 sets

Thats it for today. The 20 mins EMOM while adding weight each set was a killer, literally it was lift, change weight, lift. So those weighs considering the short rest periods was good, was drenched in sweat afterwords. The 165 press and 465 deads are PR's for this training year. I am going to start incorporating some more gymnastics type training. I find some of the things those guys can do very impressive. Will still continue with snatch, clean, squat, press, and deadlift. Will start including more muscle ups, handstand pushups, front and back levers, parallette training like L-sits and planches. I train for fun and to get stronger not to compete in anything at this point so I figure what the hell. Although L-sit and front lever in same workout......bad idea, abs going to be sore for sure. Will take some experimenting to figure out how I want to set this stuff up.

[Derek Binford]

Warmup
foam roll
mobility
handstands

clean + jerk - 225, 255, 275 (recent PR for jerk), 300 x miss x 3, 255

20 mins EMOM - squat on odds, muscle up on evens
A1) back squat (no belt) - 275x2x10 sets
A2) strict muscle up - 5 sets of 2, 5 sets of 1

15 mins - rest as needed
B1) handstand pushup x 5 x 4 sets
B2) ring pullups x 5 x 4 sets (touched top of shoulder to bottom of rings)
B3) hanging leg raise x 5 x 4 sets

300 clean is very very close. If I was currently doing more back squats I am pretty certain it would have went already. I may start doing front squats on my heavy days and keep back squats with no belt on my lighter day for a while just to get that 300 clean. I think a few weeks of front squats and a PR clean is not far away. I think 305 is my PR. Would love to clean 315 this summer. Also build some parallettes that I will be using with some gymnastics movements on. I think what I will do for the time being is one day of static work and one day of regular bodyweight work after my main barbell work. We will see how that goes.

[Derek Binford]

Warmup
Foam roll
Mobility
Handstands

Snatch - 185, 205 x miss, 205, 225 x miss x 4, 185x2, 195x2

20 mins emom - press on odds, dead on evens
A1) Press (no belt) - 135x3x10
A2) Deadlift (no belt) - 345x2x10

B1) chin-ups - bw x 5, bw + 25 x 3, bw + 45 x 3, bw + 60 x 3 x 3, bw + 35 x 5, bw x 6 + 2 + 2
B2) single leg squats x 5 x 4 sets

Frog stand to handstand x 1 x 8 sets