Byrd: Deads and Benches to wrap up the Offseason

Well the offseason is done. I think it has been a success, and hit some weak points. I took some time off after a rough Arnold, then I focused on raw work for several weeks. Later in the cycle I worked on some small things with my squat. A big focus was sitting back better, and getting my air correctly. In the deadlift I just worked on overall back strength, and with the bench I worked a lot of raw work and got my shirts ready for prep.

The deadlift plan was simple. I was going to work up to a decent number off 2inch blocks in full gear. I was rusty with the gear, so after my last heavy pull I worked some form pulls with 405.

Deadlift 2in blocks
raw up to 405
gear on
495×2
585×2
675×2

Form pulls 3×1@405

Bench
raw up to 365
added 3board
415×2
440×2
shirt on (New 3ply SDP that my training partners broke in for me)
505×2 3board
595×2 3board
685×1 3board
735×1 2board

Overall I am really happy with how this turned out. I will be on a nice deload, then starting prep in the coming weeks. Body is healthy, handled some decent weights at the end of the offseason. I cant ask for much more progress than that!

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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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