06 Dec Byrd: Rehab squats and bench shirts!

I am BACK!

Okay that is bullshit, but my leg doesnt feel like it is about to fall off haha! Finally some what pain free in the hamstring, but still having some issues with the hip/quad. I am continuing on the path of rehab and rebuilding what was at one time a pretty decent squat. I do my basic rehab stuff at home and do what needs to be done at the gym my other days. This has been a long process already and still have a long way to go.

Squats are with the SSB, and next wave will be with the camber bar.
squat sets were as followed
1 plate 2×5
2 plates 1×3
2 plates +25 1×3
3 plates 1×3

belt squat:
2x 60 seconds walks
3×8 hip hinge
3×8 squats

mcgill big 3

Overall I was pretty pleased with the progress and the lack of pain. Hopefully I will be back into 4 plates soon. At that point I will add in a belt.

Bench day: The goal for the day was to get in the shirt and work on some adjustments we are trying to make in how I wear my shirt.
Warm ups
3×5@ 145
2×5@ 235
1×2@ 285
1×1@ 325
3board
2×2@ 375
shirt on
1×2 at 465
1×2@ 550
2×1@ 600

3×8 dumbbell press
100 push downs

Solid training day, I am weak but I need the practice. Strength will come back quickly as I get into the flow of things.

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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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