09 Jan Jonathan Byrd Auxiliary Day

Currently working my way down in weight to lift in the 275 class at the XPC Finals. Looking to improve on my all-time best lifts of 1040, 725, and 730lbs. I am also taking on additional online clients for personalized training. Feel free to email me at onlythestrongllc@gmail.com if you are interested.

Through 40lbs of weight loss I wanted to avoid two things.

1. Not to get drastically weaker.
2. Not to drop a lot of actual muscle size.

To avoid both of these things I changed out my typical goblet squats with some squat variation every week. Most of the time its pause squats rotating bars, other times its speed work. So far it as seemed to pay off, I will really find out in about 8 weeks.

Front squats
3×5

Kb Swings
3×8

Dumbbell rows
3×8

Shrugs
3×8

Single leg gm
3×8

First off, front squats suck! To all the clients I program that in for….I am not sorry!

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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)

• Byrd: DAC and some lifting! - May 21, 2018
• Byrd: I Still Lift - May 7, 2018
• Client Spotlight: Jenna Rowe - April 27, 2018