Byrd: Single Pec Bench Training

Just a gear whore who is enjoying some raw training. Bodyweight is steady, and finally getting healthy. No meets in the future, but with me that could change any minute!


Ah shit! My body is letting me bench! Its a been a few years since I was able to bench raw with no pain. Normally even 315lbs feels like my left side is going to explode. Thankfully with a lot of work recently my pec is responding. My numbers are still more than 100lbs behind my best pre surgery numbers but I am happy with the progress.

2×100000000 with the bar
1×1@370- This was heavy as hell and my pec sure didnt fire!
1×2@390 I am glad I stuck with the plan, and this was much easier than 370!

The goal for the day was to work up for a top double, but with my pec any real volume destroys it. So to make this work I do singles on the way up, and just do my single top set for a double. After that I drop down and get my secondary work in with a much lower percentage.

The reps were not super fast, but they do make me feel like I am on the right track for progress. You never know, I might make it to a raw meet just yet!

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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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