
04 Jan 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
Deadlift
3×2@405
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.

Jonathan Byrd

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