Jonathan Byrd Squat/Dead Auxiliary day

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Squat/Dead Auxiliary day

I have tried to keep this day at a much higher tempo than I do on my main lift days. It seems to be helping with the conditioning and weight loss.

4×8 one arm kb swings
4×8 goblet squats
3×6 rows, squeezing each rep at the top
3×8 single leg good mornings, with a nice hamstring cramp and near death experience.
3×20 dumbbell shurgs
4×10 lat pull downs

McGill big 3

I am still having some bicep/forearm pains, so that is why I cut out the McGill pull ups. Not sure exactly what is causing the issues, but it is improving each week. Body weight is down to 284 today, which is the lowest in years. As long as I don’t get off course I will be able to compete at 275 next meet. [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]

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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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