Byrd training log

[J_Byrd]

New to the site, going to start to leave my lifting log up here.

2/21/2011 bench
2x8@135
2x6@225
1x4@315
super katana on
405x3@ 3board
495x3@2board
585x2@2board
605x1@1board
625x1 to chest-miss (was trying to force down to chest and spotters grabbed it.)
625x1 to chest- clean lift
shirt off
1x12@225

[J_Byrd]

2/23/11

seated rear delt raises 3x15
seated pulldowns 4/10
abs

[J_Byrd]

attempted to do some floor bench and curls. Shoulder hurt doing the bar so stopped. Just hit some abs. Been hitting the abs for 3 weeks now pretty steady, I hope to see a difference in the squat workout.

[J_Byrd]

2-25-11
squat.
2x6@135
2x6@245
1x4@335
suit on
1x4@435
1x3@525
straps up
1x1@665
1x1@775- was suppose to do 2 reps here, but was out of air. Rep was light and well below parallel.
2x30 2 plates on leg extensions.

[J_Byrd]

2-28-11 morning workout
rode bike. fat loss level 1 approx 25 mins. abs.

[J_Byrd]

2-28-11 Bench
2x8@135
2x6@225
1x4@315
shirt on
1x4@405 2board
1x3@495 2board
1x2@585 2board
1x1@605 1board
1x1@635 chest pr
1x15@225- 315 lockouts off 5th pin.

exercise weightloss program 3 on bike approx 30 mins

3-1-11
morning workout
weightloss program 1 on bike approx 25mins.

[J_Byrd]

3-1-11
afternoon workout
3x12 incline rear delt raises
3x5 wide grip chin ups.

[J_Byrd]

Been lazy updating the information in my log.

3-21-2011
2x8@135
2x4@225
1x3@315
54 super on
1x3@495-3board
1x2@585-2board
1x1@625 chest
1x1@675 chest (uneven lockout)
1x5 close grip @405 no shirt-2board

video of 675
http://www.youtube.com/watch?v=CoKPqOxUYp8

http://www.youtube.com/watch?v=CoKPqOxUYp8

[J_Byrd]

3-22-11

3 sets behind the head pull downs
3 sets seated on floor rows
3 sets incline rear delt raises
3x50 jump rope.

haing to watch my weight...got to make sure I am in 308 for meet.

[J_Byrd]

3-23-11

Just an easy arm day.
4x10 superset of preacher curls, then standing iso curls.

[J_Byrd]

last deadlift before meet

2x4@135
2x4@245
2x4@335
1x4@435
1x2@525
1x1@575
1x1@625
1x1@665
Didnt powder my legs, 665 got hung a little on thighs, may have had a slight hitch to get over it, but pulled through.

Video: http://www.youtube.com/watch?v=_FBf9lvAKyY

[J_Byrd]

3-25-11
2x10@bar
2x6@135
2x8@225
3board- closer grip
1x5@315
1x5@385

[J_Byrd]

3-26-11
hot sauna
Been cutting out alot of carbs, and drinking at least a galloon of water per day. Body weight down to 311.

[J_Byrd]

3-29-11
Last bench day before meet

dumbell warm ups
1@bar x 25
2x8@135
2x6@225
1x3@315
shirt on
1x3@495x3board
1x2@585x2board (bad lift out)
1x1@615 full pause and commands- going to be my open attempt in bench
1x1@700 missed about 3/4 way up

aux tri work
2x10@45lb dumbell skull crushers
2x25@ wide bar tri pushdowns.

Video of bench:
http://www.youtube.com/watch?v=q_cWmnmL5Qs

weight-311

[J_Byrd]

3/31/2011
Squat day
2x8@135
2x6@245
briefs on
2x4@335
suit on straps down
1x4@435
suit on straps up
1x1@665- Open attempt for meet.

I did exactly what I am going to do on meet day. Everything was super light, only the 2nd time I have worn the briefs. I could have done 665 for 5 or more.

[J_Byrd]

meet wrap up from 4-9-11

Meet went really well. It has been 5 years from my last full power meet, but nervous didnt get the best of me. I took a few extra warm ups to get the hang of the monolift. This was the first time I have used one, and was worried that it would throw off my form. The meet was ran well in my opinion. There is always a lot of people giving the SPF a good bit of greif about judging, but I felt they were pretty fair.

Squat: Squat went well, I opended at 685. I wanted to open light to secure a good easy first lift. This backfired some because my training partners and I ended up in the same squat flight. I made a nice jump on my second attempt to 775. Again the weight felt light, and I got 3 whites. I felt that I only needed to squat 800 to get the 2100 total which was the goal, but weight felt so good I went to 825. I was not in the center of the bar, and it showed in my form. I wanted to burry 825 so that there would be no question on the lift. I had a little stall out of the hole, but again 3 whites.

Bench: I had to open a little heavier than I had wanted do to having to have enough weight to touch. 615 was the opener an.d was light, got 3 whites. I went to 640, and again got 3 whites. I had intended to go to 660, but everything was feeling good, so I went to 670. Well this was a mistake. It came up quick, but I got out of groove and lost it about 3/4 the way up.

Deadlift: At this point I am sitting at a 1465 total. I took an easy 550lb opener to secure a 2000lb total. Next I went to 600, another easy lift, 3 whites. Took 635 as a final attempt. This gave me my 2100 total. My deadlifts were all really easy. I left about 40lbs on the deadlift.

[J_Byrd]

well first real day back. First time without a bench shirt in awhile.

405x2 to chest, 495x3 3board, 495x3 2board
incline dumbells: 1x8@80llbs, 1x8@105, 1x20@105
Did one set of Kennleys just to finish up the pump.

[J_Byrd]

first night in new shirt

streach
roller
shoulder warm ups
2x8@bar
2x6@135
2x6@225
1x4@315
1x2@405 1board
shirt on
1x3@485
1x3@585 3board
1x2@655 3board
1x1@700 2board
1x1@725 3board

2x8 tbar rows
2x8 dumb bell pullovers

Weights felt like shit warming up. Was really happy that I could handle that kind of weight less than a week after my meet. Could be some big things in the next few weeks!

[J_Byrd]

stayed away from all weights today.... I know crazy! Everything done with various bands

shoulder warm ups
roll
4x10 face pulls
4x10 laying pull aways
3x30 each arm standing single arm curls
4x20 iso curls seated.

[J_Byrd]

first workout where my body actually feels good since the meet.

streaching,
rolling
bench
2x8@bar
2x8@135
2x6@225
1x4@315
1x2@495 2board
1x1@455 2board
Titan Assassin on
1x2@585 3board
1x1@675 3board
1x1@725 2board- SMOKED!
1x1@750 2board- slow...CNS not ready for that yet.

incline dumbbell bench
2x10@100s

[J_Byrd]

Time to bring this log back to life. A lot has changed from the last post. I am now working in multiply gear, and it is a real learning process. I have added gear slowly, and still have not tried a multiply brief and suit combination. Eventually I will get there, but for now everything is working. I competed at the APF Seniors in June and finished with a 2380 total@308. I was hapy for my first multiply meet.


Squat night: Went in with a plan of not really doing a lot. Didnt go as planned.

Warm ups: All squats walked out in single ply gear
135
245
335
545x6
695x4
785x2 Really bad bar roll

I got under the bar at 785 with the intention of doing 4-5 reps. I crushed the 2 reps with pretty deep depth, but got some nasty bar roll. It was to the point that it was mid back and I had to rerack as I was about to lose bar. Not sure If i wasnt tight enough in the shoulders or if I just had that much speed on the first rep that I rolled the bar. Either way I was good for at least 4 reps there. I should be happy being I have not walked out over 700 in a year. Pretty sure with a solid training cycle I could go over 900 walked out in single ply gear. That will have to wait though as I am going to gear up next week and start getting ready for the XPC Semis

[J_Byrd]

Bench day: I normally bench on Tuesdays, but I have some plans tomorrow so I got it in today.

Superset Bench, Arnold Press, and seated Iso curls

2x8@135 with 2x10@50 arnold
2x8@225 with 2x10@80 arnolds
1x8@315 with 1x10@40 isos
1x10@405 with 1x10@40 isos
1x5@455 with 1x10@40 iso

Had a solid pump, was a pretty good day overall. Felt strong, back in the bench shirt next week!

[J_Byrd]

Walked a little over a mile each day for the last 3 days. Calling it cardio!

[BendtheBar]

Look at you doing cardio.

[J_Byrd]

Look at you doing cardio.

Walking is hard on a fatbody!