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Thread: Derek Binford: Get Strong

  1. #781
    Join Date
    Oct 2010
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Warmup

    high hang snatch + above knee hang snatch + below knee hang snatch (no straps) - 165, 185, 195f on catch before 3rd rep, 195f on 2nd rep, 165 x 3 sets
    back squat - 310x2x4 sets with controlled decent

    All I had time for tonight. Feeling more efficient at snatch and squat getting stronger.

  2. #782
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    Oct 2010
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    Warmup

    btn split jerk cluster - 255x1.1, 275x1.1, 290x1.f, 290x1.f

    10 min EMOM
    Odd: close grip bench - 185x3, 195x3, 205x3, 215x3, 225x3 - started too light, 225 was solid weight
    Even: CTB pullups x 12 x 5 sets - couldn't hold butterfly last 2 rounds, had to kip last few

    rest 5 mins

    10 min EMOM
    Odd: press - 125x3x2 sets, 130x3x2 sets, 135x3 - getting stronger here especially for after bench
    Even: supinated chinups - bw x 4, 5lbs x 4, 10lbs x 4, 15lbs x 4, 20lbs x 4

    rest 5 mins

    10 mins EMOM
    5 ring dips x 10 sets
    5 TTB x 10 sets

    Solid day, getting stronger a muscle endurance is improving.

  3. #783
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    Oct 2010
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    Warmup

    deadlift - 385x3x6 sets every 90 seconds - EASY

    4 sets @ 90%:
    30 sec Thrusters @ 65lbs x 12 reps
    30 sec rest
    30 sec Rowing x 14 strokes at 10 damper (30m/s)
    30 sec rest
    30 sec Power Snatch @ 65lbs x 10 reps
    30 sec rest
    30 sec Rowing x 14 strokes at 10 damper (30m/s)
    30 sec rest

    10 mins rest

    4 sets at 90%
    30 sec 50lb KBS x 14 reps
    30 sec rest
    30 sec burpees to 6" OH touch x 9 reps
    30 sec rest
    4 sets at 90%
    20 sec 50lb KBS x 10 reps
    40 sec rest
    20 sec burpees to 6" OH touch x 7 reps
    40 sec rest

    Feeling strong and in MUCH better shape. Looking forward to some testers possibly sometime soon.

  4. #784
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    Oct 2010
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    So in 32 minutes of 30/30 work, so basically 16 mins of actual work and 16 mins rest total.

    48 thrusters
    40 power snatch
    rowed 1076 meters
    96 KBS
    64 burpees

    248 total reps plus 1076 meters rowed. Not a bad day.

  5. #785
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    Oct 2010
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    1,346

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    Warmup

    power clean + front squat + split jerk - 225, 245, 255, 235x1x3 sets
    front squat - 275x2x5 sets - 3 mins rest
    DB RDL - 60lbs per hand x 50 unbroken reps - burned last 15 or so reps but probably had more in tank
    front plank knee raises x 60 reps per side - not for time but did in sets of 30, 20, 30, 20, 20 resting as needed

    Felt sluggish again today, wanted to go heavier on the clean complex but wasn't 100% sure it would be there so decided against it, training is not for testing.

  6. #786
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    Oct 2010
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    Warmup

    snatch - 170x1x10 sets EMOM - felt fast under bar
    bench press - 245x3, 225x3x3 sets

    6 min EMOM
    5 unbroken muscle ups

    16 min EMOM
    Even: 9 unbroken CTB pullups (72 total, most ever done in one workout)
    Odd: 5 deficit HSPU at 3.5

    Solid day.

  7. #787
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    Oct 2010
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    Warmup

    snatch - 185x1x7 sets E2MOM - felt solid
    back squat - 325x1x7 sets - 2 mins rest - heavy but smooth
    goodmornings - 135x8, 155x8x3 sets - 3010 tempo made this tough
    bar muscle ups x 3 x 5 sets - worked these in during goodmornings

    8 min EMOM
    Even: GHR x 10, 10, 8, 8
    Odd: GHD situp x 12, 12, 10, 10

    Trained at STRONG today and worked in some easy skill work on bar muscle ups cause I can't do them at home due to low ceiling, figured out my kip a little on them and last two sets were solid. Snatch felt very good.

  8. #788
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    Oct 2010
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    Warmup

    10 min EMOM
    Even: strict HSPU + 20lb vest x 3 x 5 sets
    Odd: strict CTB pullup + 20lb vest x 3 x 5 sets

    5 mins rest

    10 min EMOM
    CG bench press - 225x3, 3, 3, 2, 2, 2, 2, 1, 1, 1 (was supposed to be 10 sets of 3 but had to lower reps as I fatigued)
    CTB pullup x 6 x 10 sets (these were tough)

    5 mins rest

    10 min EMOM
    Even: 10 ring rows x 5 sets
    Odd: 15 hand release pushups x 5 sets

    SCHOOL'S.....OUT.....FOR.....SUMMER! Got some swolle on today too for sure.

  9. #789
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    Oct 2010
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    Warmup

    deadlift - 405x3x5 sets every 90 seconds

    3 sets @ 90%:
    30 sec R Arm KB Snatch w/70lb x 10, 8, 8
    30 sec rest
    30 sec DU's x 25-30 per round, lots of trips
    30 sec rest
    30 sec L Arm KB Snatch w/70lb x 10, 8, 8
    30 sec rest
    30 sec DU's x 25-30 per round - lots of trips
    30 sec rest

    10 mins rest

    5 sets @ 90%:
    30 sec Squat Snatch 75lbs x 8, 6, 6, 4, 4 - I know this is light but it sucked
    30 sec rest
    30 sec burpees to 6" OH touch x 8 per round
    30 sec rest

    I have suck a love/hate relationship with conditioning!

  10. #790
    Join Date
    Oct 2010
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    1,346

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    starting strength coach development program
    Yesterday
    Warmup

    clean + jerk - 245x1x5 sets - 2 mins rest
    front squat - 285x1x7 sets - 2 mins rest

    All I had time for.

    Today
    Warmup

    snatch - 140x1x2 sets, 150x1x2 sets, 165x1x2 sets, 175x1x2 sets, 185x1x2 sets
    bench press - 225x2, 255x2, 235x2x4 sets

    EMOM 5 mins
    Muscle ups x 6, 6, 6, 3+3, 2+1+1 (was supposed to be 5 rounds of 6 but hit the wall, only ended up with 28)

    EMOM 12 mins
    Even - CTB pullups x 10 x 6 sets - all unbroken
    Odd - kipping HSPU x 10, 10, 10, 10, 6, 5 - was supposed to be 10 unbroken for 6 rounds but hit the wall)

    Solid two days, tomorrow off then going a little heavier on Wednesday.

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