Byrd: Offseason Week 2

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 off-season 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.

This week with squats I moved to the straight bar. Similar rep set up of 3s going up then a few moderate singles. It was really cold for Florida so I ended up throwing wraps on the last set. Wasnt so much for the weight as I could never get my knees “warm” or feeling comfortable.

1×3@ 2 plates, 3 plates, then 4 plates
1×1@ 475
1×1@ 515 with wraps

3×8 belt squat working up to 7 plates. This is the most I have done on this machine, and it was a bitch!
3×8 Bulgarian squats

Bench- My pec is still currently giving me fits, the damn thing just doesnt want to fire. It is what it is, we will keep moving forward and working on it.


incline dumbell press 3×8
100 band push downs.

Slowly I am getting back into shape and getting stronger. I am working on cleaning up my diet and hope to bring my weight back down to a good offseason weight.

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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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