30 Sep Byrd: Offseason Training

Now back into the swing of things with the focus shifting to my weak points rather than peaking for a meet. Some areas of focus will be to first get healthy overall and limit my injuries. I will look to bring up my quads, upper back, and try to redevelop some strength in my left pec. I have no current plans on competing, and am unsure what my next meet will be. This offseason will take me into the new year, and then I will start to make decisions on competitions.

Squat and Deads

The goal for this session was to just get going with my offseason. I kept the RPE low and just wanted to get a few reps in. I worked with the camber bar and used 4in blocks for pulls.

Squat:
3×4 at 425

Deads(blocks)
5×3 at 405

Aux Day:
My focus here will be to bring up my upper back and quads

Single arm dumbbell rows 5×8
Dumbbell shrugs 5×8
face pulls 5×10
leg press with holds 3×10
Bulgarian squats 3×8

Bench Day:
4×5 top set at 315
1in pause bench 3×8 at 225
key press 3×8
band push down 3×10
hammer curls 3×15

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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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