Byrd: Back to Training

After some recent injuries and pneumonia, I have no meets in sight. I am going into an offseason with some goals of getting healthy, fixing some specific weak areas, and trust me there are a few!

I’m currently working an offseason program I wrote to help keep myself a little more honest. I am also going to the local commercial gym 1-2 days a week to just get in a little cardio and do some stuff on machines. I don’t fit in, and hate it, but it needs to be done.

Squats using camber bar
2×5 335
1×1 @ 420
1×1@ 470


Belt squat
3×60 seconds walks
1×20 piston squat

Bench night: floor press using Swiss bar
2×5@ 225
1×5@ 275
1×10@ 225

3×8 band fly
3×20 band extensions

It’s not a ton of work, but I’m weak and way out of shape right now. My hamstring is healing well, and squats will keep climbing. I may throw on some wraps this week. Bench took the biggest hit from being sick, and is slow coming back.

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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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