31 Mar Byrd: Week 3 Offseason bench

Eventually I will get enough balls to post a pic of where my body sits currently. If you have read my article on my weight loss, then you know that I have been working now for nearly a year to get my body weight down. My weight started at a high of 323, and currently sitting about 260lbs. I have set the goal to get off as much fat as I can and rebound carrying as much muscle as possible to lift in the 275 class. I have put my trust in both Brian and Scott to help me reach my goals.

Well only having one working pec, my bench sucks already. Add in the body weight change, the much higher tempo, and it really sucks! This week I worked up to something fairly light vs an orange band, then very high tempo reps off boards.

Bench
2×10@135
2×5@135 plus band
1×1@225 plus band
1×1@245 plus band
3×2@275 plus band
Took band off
close grip about 1 minute rest between each set
1×10 off 3board, then 5 off 1board@225
1×10@225 off 2 board
1×10@225 full range

Tri push downs 3×20

Looking at it, it doesnt seem like much on paper. All I know is the tempo is kicking my ass, and I will be happy when I get back into full on gear whore mode and add 20lbs back to my frame!

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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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