Derek Binford: Get Strong

[Derek Binford]

warmup

snatch - up to 205, 215
clean+jerk - up to 245, 265
back squat - up to 355x3

Terrible workout today, had a bunch of misses on the lifts, technique was awful. I know I shouldn't have kept going with all the misses but I was very frustrated it was obviously technique and not strength. Hip felt off again on squat, I didnt actually have any pain but once I got to the hole I had a pop in my hip like it was a ligament or tendon rubbing over something, that and I had no energy left to squat after missing so many lifts. But I still hit 95% or above on both lifts and I live to fight another day.

[Derek Binford]

warmup

power snatch - 155, 175, 185x1x2 sets, 195 - maybe power, maybe not, but close, I will post up video so you guys can judge, would be a PR if power
power clean+power jerk - 185, 205, 225, 235, 245 - recent PR
front squat - 275, 305, 335, 350 ALL TIME PR!!

After such a horrible training session yesterday and beating myself to hell with a lot of misses, I had a great day today. No misses and hit a maybe all time PR on power snatch, recent PR on power clean+jerk, and all time PR on front squat, I call that a good day no matter how you slice it! Day off tomorrow then full lifts on Saturday.

[Derek Binford]

[Derek Binford]

Warmup

power snatch - 155, 175, 195 - PR definitely power today
snatch - 205, 215xmiss, 215, 225, 235 - 10lb PR, 245x miss x 3, very close misses
clean+jerk - 165, 195, 225, 255, 275, 285 x missed jerk x 2
back squat - 315, 335, 355, 370

Another good session today. 195 was definitely power today, caught it pretty high. I caught 205 just slightly lower than I caught 195 on thursday. The 235 snatch is the first one I've ever been able to "save" I guess you could say. I was a bit off balance in the hole, stayed there and held it for a bit, then stood up with it. Usually if I don't come up with it right away I don't get it. It was awesome to take 3 good attempts at 245, 20lbs heavier than I've even ever attempted. I just BARELY missed the last one behind me, but after the third missed I moved on. My clean is definitely coming around, but I was still trying to power jerk. Time to start really putting effort into the split jerk, everyday I train. I was supposed to front squat today but I really wanted to back squat again due to the shitty back squat workout wednesday. It's really my hip issue thats been making my back squat feel shitty, I think that one of my hip flexors, adductor's is just not activating correctly and it just ends up giving me pain. I warmed up much better today making sure it was activating and my squat actually felt very good, no pain at all, felt smooth. Even though 370 is just 20lbs over my front squat I feel like its a much better and a good starting point. Off tomorrow, power snatch, power clean+jerk and front squat on monday.

[Derek Binford]

Video from today. Looping the second pull on snatch a bit and I feel like still catching the clean a little bit on my toes at the bottom, I need to get it traveling back a bit more in the second pull.

[Derek Binford]

Warmup

power snatch - 165, 185, 200 PR, 205 PR, 210x1x3 sets, not quite power but very close
power clean+jerk - 195, 225, 245, 255x1x3 sets ties PR, pretty sure I powered the last one but I got video
front squat - 275, 305, 335, 355xmiss not even close

Had a good day but I didnt feel 100% comfortable in the starting position for both lifts. I jumped back a bit too much on power clean as well. I caught those last three cleans right around parallel and I think that affected squats today as they were tougher, but still got to 95%. Overall a good day.

[Derek Binford]

[Ron_Hendrix]

I think it's bad ass that you work out to country...I thought I was the only one...I feel vindicated now.

[Derek Binford]

Haha, yeah I'm a country man. I just turn the radio to country and thats what I listen too, can't stand a whole lot of anything else except 80's rock.

[Ron_Hendrix]

Yeah same here, I listen to a lot of Texas country or Nashville country and classic rock...my wife thinks I'm strange since I get pumped up listening to "Copperhead Road" before a big lift.