Derek Binford: Get Strong

[Derek Binford]

Deadlift
- 500@8.5
- 500@8
- 430x5x4 sets

3 count pause bench
- 285@7.5
- 305@9.5
- 255x3x4 sets

Rev band squat
- 455@6
- 500@9.5, harder than I thought it'd be
- 440x4x3 sets

[Derek Binford]

Squat
- 425@8, 0.39 m/s
- 425@8, 0.37 m/s
- 365x5x5 sets @7-8, volume PR

Rev band press
- 345@8, 0.25 m/s
- 325x4@8.5, 0.20 m/s
- 305x4x3 sets @7.5-8

2 Ct pause deadlift, no belt
- 455@8, 0.29 m/s
- 410x3x5 sets @7.5-9

Got my open barbell today, super excited about that. My RPE may be a little conservative but a good place to start until I get more data. Today went super well though, highest volume week of the block this week. Will hope to get accessories in later.

[Derek Binford]

Bench
- 305@8, 0.26 m/s
- 250x5x5 sets @7.5-8.5

2 Ct pause squat, no belt
- 395@8, 0.36 m/s
- 355x3x5 sets @ 8-9

Press - 140x5x4 sets
Chin-ups 30 reps
GHR 30 reps

[Derek Binford]

Deadlift
- 500@8
- 430x5x5 sets @7-8

3 Ct pause bench
- 275@7
- 295@8
- 255x3x5 sets @7.5-8.5

Rev band squat
- 485@8
- 445x4@8.5
- 425x4x3 sets @7.5-8

CSR - 45 reps at 60lb

[Derek Binford]

Squat
- 425@8
- 425x1x2 sets @8.5

Bench
- 305x1x4 sets @8

Deadlift
- 500x1x2 sets @8.5

Still very fatigued from last week. Hoping that will dissipate by the end of the week, I have a rep test planned on Friday or Saturday's. Today's top singles were just a tad slower than last week.

[Derek Binford]

Wednesday
Squat
-405x1x2 sets @ 6.5

Bench
-295x1x2 sets @ 7

Deadlift
- 475@6.5

Friday
Squat - 405x5@10, PR
Bench - 285x5@10, PR
Deadlift - 475x5@9.5, PR

Solid testing day for feeling a little under the weather and having some fatigue from the drastic weather changes in Missouri this last week.

[Gustafson]

Lifts look good. Question about some equipment. I saw on your IG you have a Titan rack was wondering if you have the adjustable bench and if so what you think of it? I red it was a tad high (19&3/4")

[Derek Binford]

Lifts look good. Question about some equipment. I saw on your IG you have a Titan rack was wondering if you have the adjustable bench and if so what you think of it? I red it was a tad high (19&3/4")

I have the flat bench but not the adjustable so unfortunately I can't comment on that one but I do like the flat bench. I'm sure there are better ones out there but for the price it's perfect for me.

[Gustafson]

Ok good to know. Thanks.

[Derek Binford]

Squat
- 425@7.5, 0.44 m/s, PR for bar speed
- 385x2x4 sets @6

Low pin press
- 295@7, 0.34 m/s
- 305@7.5, 0.29 m/s, PR for bar speed
- 255x3x3 sets @6.5-7

Pin 2 Rack Pull
- 525@7.5
- 475x3x3 @7-7.5

Chin-ups - 25 reps
GHR - 25 reps

Intro week this week so pretty low volume. Felt fairly rested though as bar speed showed.