19 Dec Byrd: Feeling Human Again

It has only taken two months but I feel like a normal human now! Between the leg and the death cold it seemed like I could not catch a break. Thankfully things have turned around and both my hamstring and quad are starting to feel strong again. If you have been following along I have kept things slow and that was the smart move for long term success.

Training this week was a mess due to holiday parties and my pec just not being too happy. On Monday I was to bench in my shirt but as I warmed up I knew that it was not a smart move. I could feel my pec really tight and from past experience that is a bad sign for me. So I decided a deload would be of more value and working through the following.

Band shoulder rotations, pull aparts, and basic pec rehab
3×8 light dumbbell press
3×8 standing light dumbell OHP
3×8 band fly
100 push downs

Saturday I was able to do some deadlifts for the first time with any significant weight. I used a double overhand grip up to 500lbs.
I followed that up with
3×8 lat pull downs
3×8 belt squat

Overall it was a lighter week, but it was needed. Things will be crazy the next week with Christmas but that is to be expected this time of year.

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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.

Latest posts by Jonathan Byrd (see all)

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