Byrd: Week 4 Plans and Goals

Finally broke the 2,500 total mark at the Arnold, but like any lifter I feel there is more left in the tank. Focusing on some offseason goals which include gaining some weight to fill out the 275 class, improving my bench, adjusting some form issues on the squat, and adding more upper back size. The next 8 weeks will focus on raw work and speed. I feel like if I can get those things accomplished I will be looking at another PR total come meet time.


This is starting week 4 of my offseason. Right now the focus has been on simply adding some size and body weight. I am currently coming off a deload on everything except for the bench. My bench as been a little side track, but thats what you do for your teammates. I have been working with Brian attempting to break in a few shirts for him in the US Open. I actually enjoy being in the shirt, but I would like it a lot more if I wasnt breaking in the shirt. For those of you who have never broke one it, it is hard, it hurts, and it kicks your ass!

The plans for this week are to get some solid upper back work in on 4/6/16 and then push my sleeved squat a bit on Saturday. I am thinking maybe taking a reverse band set to get a feel for a heavier weight with the sleeves on. It has been fun not having to get in and out of my gear the last few weeks, and even better that I dont have to put on a tight wrap!

Body weight is sitting around 285-290, and I feel pretty strong. I am hoping that the extra weight helps me move some bigger weights in the squats. Even at 290 its still not a big cut, and with Brian’s guidance it should be pretty simple when the meet time comes around!

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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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