Byrd: Bench Training with Video

Finally broke the 2,500 total mark at the Arnold, but like any lifter I feel there is more left in the tank. Currently training for the RPS South Florida Conquest on September 3rd. I will be lifting in the 275 class against several other solid lifters. I will need to have a solid meet, but I have high expectations of a good PR total!


This was week one back in my bench shirt. I needed to get use to the feel of heavy weights but not stress my body too much. We laid out a plan of a few doubles off the 3board, then a single from the 2board. The Florida heat was nasty, and it limited the amount of time I wanted to spend in my gear. I opted to make some bigger jumps, and focus a little more on additional triceps work.

Shirt sets
1×2@550 3board
1×2@710 3board
1×1@750 2board

Aux work
3×8 incline dumbbell extensions
3×8 band flys
100 band push downs.

Everything moved really well. I will look to be around the 800s for the next few weeks and hope to finish in the high 700s at the meet. I am feeling healthy and strong, just need to put some more time under the bar!

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Jonathan Byrd

Jonathan Byrd is a competitive powerlifter, with over 16 years of training experience. Byrd has been ranked nationally for the past 6 years under multiple categories. His total has ranked as high as second nationally in the 275 class. He currently has a best total of 2500lbs. Best individual lifts include a 1040lb squat, a 750lb bench press, and 735lb deadlift. His 1040lb squat ranks him 26th all-time squats at the 308 class. Jonathan currently trains out of Team Samson Gym in Jacksonville, FL. Before powerlifting Jonathan was a college athlete at Methodist University as both an all-conference football player and track athlete. Following graduation he played four years of arena football in various leagues.
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