04 Apr Byrd: Raw and Paused

Offseason is getting rolling now with a lot more raw work! Diet has started well and back into the mid 280s. Hopefully the pec will start to respond to treatment over the next few weeks so that I can actually bench!

Sternum/Pec is still hurting these days so I have to be careful what I do. This pretty much leaves me without benching. So this is what that training day looks like.

Mcgill Big 3
3×20 band fly
3×20 push downs
Lots of talking shit
Oh yeah, I spot and coach some as well.

Aux Day
3×20 leg extensions
3×20 split squat
3×10 leg press
3×8 one arm row
3×8 shrug
3×20 hammer curl
3×10 extensions.

Squat/Dead

This week I am sticking with the no gear training. I added 160lbs in chains and used the buffalo bar. The focus was paused singles just trying to simply get stronger!

Singles up to 500+160.
deep narrow stance squats 3×6
single leg deads 3×8.

Yeah I know its kind of boring right now, but the Arnold took a lot out of me. I will pick it up again in a few weeks but until then its lighter raw stuff. Hopefully I can get by weight down into the 270s again. I would like to trim some fat off again, it has worked well in the past during my offseasons.

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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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