Jonathan Byrd 6/25/2014 Squat/Deadlift Auxiliary

Training to improve on my best competition lifts of 1040 squat, 705 bench, and 730 deadlift. Currently working my way down to the 275 class.

I am currently starting off every morning with a 30-45 minute walk to help with my weight cut. So far it has not been too bad, it has given me a chance to make a mental checklist of things I have to do during the day. I bring my dog along with me (9 year old Pit bull named Hercules). He is in worse shape than me! He had to stop and lay down on the way home as the distances have increased.

Wednesday is my typical squat and deadlift auxiliary day. Currently I still have a focus on bringing up my upper back strength. It is an area that has fallen behind, and has held back both my squat and deadlift.

McGill Pull Ups 12×1
One Arm KB Swings 3×10
SSB Squats 3×10
Dead Stop Rows 5×5
Sumo Double Over Hand Shrugs 5×6
Lat Pull Down 3×15

Ended the day off with a few extra sets of McGill crunches. I substituted some really light SSB squats for my typical goblets due to some pain in the forearm as well as the elbow. I am sure it is just tendinitis, but no need to push it. Iced both elbows when I got home just to be safe.
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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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