07 Nov Byrd: Slow and Steady

Slowly getting back into the flow of things, and am very grateful to be able to train. I have Paul Onied helping me with rehab of my hamstring, and so far its been a great help. Its nice to have someone keep you responsible and not let you over do it. Lower body training will be slow of course, but the key if for me not to rush it and do things the right way.

Squats

This week I simply wanted to put a bar on my back and do a little work. I rolled through some prehab work then used a high box to complete 3×10 using the SSB. While this may seem like nothing to most, I was pleased to do this with no pain. My hamstring was pretty fatigued after but that was to be expected.

Bench

I decided to use the swiss bar and very little leg drive. I felt that for the first few weeks this would be the safest path to getting into the flow. Followed a very simple 5×5 not going over 225. Again not much work but after the injury, being sick, and dieting down, it was the right combo.

Followed it up with some push downs and helped Stu who was in his bench shirt. Overall a good training start and looking forward to training some back this week.

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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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