01 Jul Jonathan Byrd Training Log Week 3 Bench with Video

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.

During this offseason I will be doing some various forms of speed work during my deloads. With about 20 weeks to go before the WPC Worlds, I have plenty of time to focus on some weak points. Training looked like this

Speed bench
3×5@bar
added 2.5plate spacer and band
2×5@140
2×3@180
7×3@230
2×1@230

3×8 incline dumbbell press
4×30 band push downs

I have been working with Paul Key hard on my bench press to fix the weak points. I have not done speed work in years, and it is showing. With my pec being in bad shape for awhile, its nice to be able to train raw and have confidence with it again.

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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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