Bench Opener and Time to Push: Byrd

Currently training for the XPC Finals at the Arnold. Working my body weight up to 290lbs and making the cut down to 275 class. I will use the protocols from Brian’s Manual“CUTTING WEIGHT”


As always I am fighting off nagging injuries from my past years of complete dumb ass training.

Time to make a push for a big total at the Arnold! This is the time of training where everything becomes extremely important. Lots of things in life get pushed to the side so that you can focus and dial in the last few weeks. For a guy with no working pec on my left side, I normally have a decent bench. That has not been the case at the start of this training cycle. My form has been off and just not consistent. Because of that I left some sections of the video unedited so that you guys can see the coaching tips Paul Key is giving me.

RAW 3board work
Shirt on
500s 3board
600s 2board
680×1 1board
710×1 1board
730×1 1board (about an opener)

I finished things up with some light band flys and push downs. Body was gassed from it, but I feel great coming into squats this weekend. The goal tomorrow is to work up to just over an opener, and feel out the follow weeks of training.

Tonight I am going to eat enough sushi that I am a bloated mess squatting. I need a big day for confidence reasons!

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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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