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Thread: Byrd TX Method

  1. #1
    Join Date
    Sep 2011
    Posts
    51

    Default Byrd TX Method

    • starting strength seminar april 2024
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    10/10/11 Workout 2A BW: 168

    BS
    305x5x3

    MP
    135x5x3

    DL
    385x5

    Chins
    60x5-6-6

    10/12/11 Workout 2B

    BS
    235x5x3

    BP
    195x5x3

    BO Row
    205x5x3

    Dips
    70x5x3
    Back Extension
    25x12x3


    10/13/11

    Conditioning: 1-5 1arm KB complex, 100-200-300-400-500m Rows

    10/14/11 Workout 2C

    BS
    335x5

    MP
    145x5

    Conditioning 1min work; 1min rest Wallballs, Tire Flips, Farmer Carry, Rope Ascent, Knees to Elbows; 3 sets.



    10/17/11 Workout 1A 5'8 168?

    BS
    310x3x5

    BP
    200x4F
    190x5x2

    DL
    390x5

    W Dip
    70x7-9-10

    W SU
    10x15x3


    10/19/11 Workout 1B 5'8 167

    FS
    45x5
    135x5
    185x5
    205x5x2

    MP
    140x5x2
    140x3
    115x10

    W Chins
    53x11-10-7

  2. #2
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    Sep 2011
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    10/20/11 BW:170

    Conditioning: On Duty

    5 sets: Treadmill 15% grade; 1 min on/1.5 min off; 5.5, 5.7, 6.0, 6.2, 6.5 mph

    AMRAP 15min: 5 HP Snatch, 7 Burpees, 250m Row.

    Should have limited that one to 8-10min for higher output. Had cardiovascular ability on my mind today, needs improvement.

  3. #3
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    Sep 2011
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    10/21/11 BW: 170

    BS
    340x5 (5RM)

    BP
    210x3 (5RM F)

    PC
    205x2x2 (3F)
    205x1x2

    DB BP
    Max reps x 2 @ 75. 12,15

    BB Steps ups 20"
    115x8x3

  4. #4
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    Sep 2011
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    51

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    10/24/11

    BS
    315x5x4

    MP
    140x5x2
    140x3F
    135x3F

    DL
    395x5
    315x12

    Muscle Ups
    3x2 sets
    8x1 set

    PM: 1 mile run 40lb vest 8:48

  5. #5
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    Sep 2011
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    51

    Default

    10/26/11

    BP
    185x5x5

    W Chins
    BWx5
    50x10x2
    50x8

    W Dips
    BWx5
    60x10
    60x8
    60x5

    5 Sets AFAP: 10 PC 50m down and back 10 Burpee BJ 50m down and back

  6. #6
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    Sep 2011
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    10/27/11 Conditioning

    10 sets 30 second AirDyne Sprint; rest 1:30

    3x100m sprint, 3x175m sprint

  7. #7
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    Sep 2011
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    51

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    10/28/11

    BS
    345x5

    MP
    150x5

    PC
    155x3
    185x3
    195x3
    205x2
    205x1
    205xF

    3 Sets: 20 GHD SU, 20 CTB Chins

  8. #8
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    Sep 2011
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    51

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    10/31/11 BW:172

    IA

    BS
    320x5x5

    BP
    190x5x5

    DL
    400x4F (failed at about 1/4 up; felt back curl up on me) Insane frustration with self.

    Close Grip BP
    155x10
    165x8
    175x6

    Decline SU
    10x20x3

  9. #9
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    Sep 2011
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    51

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    11/1/11 Conditioning

    Run 200m
    KB complex x 2 each side (PS,PC,PP,Squat, Press) 40lb
    10 HSPU
    Run 200m
    KB complex x 4 each side
    8 HSPU
    Run 200m
    KB complex x 6 each side
    6 HSPU




    11/2/11 IB

    Dyn FS
    155 (plus chains) 10x2 on the minute

    MP
    45x5
    65x5
    95x5
    115x4
    140x4f
    135x4f
    135x3f + 3 PP

    W Chins
    BWx5
    45x3
    70x1
    75x1
    95x1
    110xF
    105xF

    Ring Pushup
    BWx8
    40x8
    60x8
    80x5

    *Felt weak from the start. VERY frustrating

  10. #10
    Join Date
    Sep 2011
    Posts
    51

    Default

    starting strength coach development program
    10/4/11 IC

    BS
    350x4F (bottom of 5th rep)

    BP
    205x5

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