Sam Byrd: An Overlooked Great, The Resurgence of Raw Powerlifting & What Lifters Can Learn From Him Today
A Lost Era of Raw Powerlifting
I’ve been coaching and training for so long that I remember when raw powerlifting was just starting to make its resurgence. Before social media made powerlifting mainstream, or at least as they were just beginning—before Instagram highlight reels, viral gym lifts, and TikTok coaching tips—there was a time when raw lifting was still fighting for legitimacy against the dominance of geared powerlifting.
You have to remember that the IPF didn’t recognise raw powerlifting until 2012 with the creation of the
Back then, Raw Unity Meet (RUM) was one of the most prestigious meets in the sport, and events like Pro Raw’s Big Dogs, The Slingshot Backyard Meets of the Century and later Boss of Bosses were still fresh, giving a platform to some of the strongest lifters of the era. It’s a shame that many lifters today don’t even know about these competitions or the athletes that built the foundation for the raw lifting boom we see today.b
One of those forgotten legends is Sam Byrd.
At his peak, Byrd wasn’t just one of the strongest raw lifters on the planet—he was doing things that, at the time, seemed completely impossible.
Before we get into either Sam Byrd or his training we have to situate ourselves:
Between 2008 and 2015, raw powerlifting experienced a dramatic resurgence, shifting from being a niche subset of the sport to becoming the dominant form of competition. This period saw the rise of modern federations, the influence of social media, and the transition away from the multi-ply gear that had dominated the early 2000s.
The Decline of Equipped Powerlifting and the Raw Revival
Before 2008, multi-ply and single-ply lifting were the mainstream, with federations like the IPF (single-ply), APF, WPO, and SPF (multi-ply) dominating the competitive scene.
The USAPL was one of the few organizations that still hosted raw lifting divisions, but these were largely overshadowed by geared lifting.
Between 2008 and 2010, interest in raw lifting surged, fueled by lifters who sought to compete without the complexity of squat suits and bench shirts.
Key reasons for the shift to raw lifting:
Multi-ply lifting required specialised training and equipment, limiting accessibility.
Many lifters felt gear distorted strength comparisons.
Raw lifting offered a more "pure" strength test, drawing in new athletes.
Theres probably something to be said for the impact that crossfit’s popularity had on it as well.
The Rise of Key Federations & Competitions
USAPL (and IPF raw division growth): The IPF and its American affiliate, the USAPL, gradually embraced raw lifting, adding more divisions and attracting top lifters.
Raw Unity Meet (RUM) (2008-2016): One of the first high-profile raw competitions, RUM helped establish legitimacy for raw lifting, drawing elite lifters from different federations.
USPA and WRPF Growth: The USPA provided an alternative to the stricter IPF rules, with more flexible regulations on depth and weigh-ins.
The Emergence of the 2012-2015 "Pro Raw" scene: Australia’s Pro Raw series introduced large cash prizes and aggressive competition, helping to professionalize raw lifting.
The Explosion of Social Media and YouTube (2010-2015)
Social media transformed powerlifting, creating a new generation of raw lifters who gained massive followings.
YouTube and Instagram allowed for:
Instant competition footage (previously, meets were only seen via DVDs or niche forums).
Training transparency, with lifters posting workouts and PRs.’
The rise of lifting influencers like Brandon Lilly, Dan Green, Pete Rubish, Chris Duffin, and Mark Bell.
"Gym PR culture" and the trend of posting big lifts outside of competition.
The Rise of Key Lifters
Dan Green: One of the most famous lifters of this era, Green brought bodybuilding aesthetics to raw powerlifting and was known for his monstrous deadlift and squat.
Brandon Lilly: A former multi-ply lifter who helped push raw lifting with his Cube Method programming.
Pete Rubish: Known for his gritty, hardcore deadlift training videos in his basement, inspiring younger lifters.
Ray Williams: The first man to squat 1,000+ lbs raw in competition (IPF).
John Haack (2014-2015): Began making waves in this period before fully breaking onto the scene later.
Programming Shifts: Conjugate vs. Linear Progression vs. Emerging Hybrid Systems
The shift away from equipped lifting meant Westside-style conjugate training became less dominant in some raw circles.
Popularised raw training methods included:
5/3/1 (Jim Wendler, 2009): Became the entry-level powerlifting program for many.
The Cube Method (Brandon Lilly, 2013): A variation of conjugate-style periodization adapted for raw lifters.
Sheiko (2010-2015 rise): Boris Sheiko’s high-volume approach gained traction through translated templates.
The Dietmar Wolf German/Norwegian High Frequency Approach
Daily Undulating Periodization (DUP) (2013-2015 explosion): Studies from Mike Zourdos and practitioners like Bryce Lewis helped popularize DUP.
The Shift in Powerlifting Culture
Aesthetics & Powerbuilding:
The era saw a blending of bodybuilding and powerlifting, leading to the rise of the “powerbuilder” archetype (e.g., Dan Green).
Lifters prioritized abs and aesthetics, moving away from the old-school “big and fat” powerlifter image.
The Rebirth of Knee Sleeves & Raw Equipment:
The SBD knee sleeve boom (2013-2015) played a massive role in popularizing raw lifting, offering mild support without the complexity of knee wraps. Obviously they’re not the only ones.
The "Sling Shot" (2013) by Mark Bell allowed lifters to train heavier bench loads without transitioning to equipped lifting.
Supplement & Apparel Industry Growth: Companies like SBD, Slingshot, and Pioneer Belts started capitalizing on the raw powerlifting boom.
The IPF Classic (Raw) World Championships (2012-Present)
In 2012, the IPF introduced its first official Raw World Championships, marking the final shift toward raw lifting as a legitimate international discipline.
By 2015, raw lifters outnumbered equipped lifters, and the transition to raw lifting was fully mainstream.
Raw lifting went from a niche to the dominant form of powerlifting.
Social media played a massive role in spreading raw lifting and bringing in new lifters.
High-profile meets like RUM and Pro Raw helped professionalise raw competition.
Programming adapted to raw lifting, moving away from equipped-specific methods.
The IPF and USAPL fully embraced raw lifting, legitimizing it as the sport’s future.
By 2015, raw lifting was no longer the “alternative” form of powerlifting—it was powerlifting.
Why Sam Byrd??
Sam Byrd, born in 1982, is a renowned American powerlifter celebrated for his exceptional squatting prowess across both raw and equipped categories. Standing at 5 feet 7 inches and competing primarily in the 220-pound weight class, Byrd has achieved multiple All-Time World Records throughout his career.
His formal introduction to the sport of powerlifting occurred during his tenure with the U.S. Marine Corps, where he encountered the works of Dr. Fred "Dr. Squat" Hatfield, profoundly influencing his training philosophy.
Powerlifting Achievements
Throughout his career, Byrd has set and broken numerous records:
Raw Squat: Achieved a 782.6-pound squat without wraps in the 220-pound weight class, setting a world record at the time.
He beat Chris Duffin’s 881lbs squat at 220lbs BW with a 915lbs Squat.
Equipped Squat: Notably, he was the first and lightest lifter to squat over 1,000 pounds in the 198-pound category, with a 1,050-pound lift. He also recorded a 1100 Squat at 220 which was a world record at the time and a 1,107.8-pound squat in the 242-pound class which was also a world record at the time.
Total: Amassed a 2,447.1-pound total in the 242-pound class.
Legacy
Sam Byrd's contributions to powerlifting are marked by his record-setting performances and his unique approach to training. His ability to achieve monumental lifts with submaximal training weights has challenged conventional methodologies, inspiring lifters to consider alternative strategies for strength development. Byrd's blend of professional success and athletic achievement continues to serve as a testament to his discipline and passion for the sport.
Training Philosophy
Byrd's methodology is heavily influenced by Dr. Fred Hatfield, also known as "Dr. Squat." He emphasises two core principles:
Optimal Load for Power Development: Byrd trains primarily with weights around 420 pounds, which is approximately 55-85% of his one-rep max. This range is based on the scientific understanding that both light weights moved too quickly and heavy weights moved too slowly are suboptimal for power development..
Compensatory Acceleration Training (CAT): This technique involves accelerating the weight throughout the entire range of motion. Unlike traditional "speed training" that may incorporate bands or chains to accommodate resistance, CAT focuses on increasing force output by moving the weight faster as leverage improves during the lift.
Practical Application
Byrd structures his training around these principles, often avoiding maximal lifts and instead focusing on submaximal weights with an emphasis on speed and acceleration. He suggests a progression over several weeks, adjusting percentages and repetitions to maintain focus and prevent boredom. For instance, a typical four-week wave might include:
Week 1: 60% of training max for 5 sets of 5 reps
Week 2: 70% for 5 sets of 4 reps
Week 3: 80% for 5 sets of 3 reps
Week 4: Recovery or repeat the cycle
He also emphasizes the importance of listening to one's body, taking recovery days when necessary, and maintaining a consistent routine.
Accessory Work
Byrd's routine is straightforward, often combining squats and deadlifts in the same session twice a week. He includes variations like back squats, front squats, and follows up with exercises such as glute-ham raises (GHRs) and occasional core work. Notably, he avoids commonly recommended exercises like box squats, good mornings, and reverse hypers, focusing instead on movements that directly contribute to his squat performance.
Sam Byrd's approach demonstrates that building a formidable squat doesn't necessitate constantly lifting maximal weights or incorporating a multitude of special exercises. By adhering to scientific principles and focusing on technique and acceleration, lifters can achieve significant gains while minimizing the risk of overtraining and injury
Sam Byrd’s Training Philosophy: Simple, Effective, and Brutal
One of the most interesting aspects of Byrd’s training was just how simple it was—especially in the off-season.
His approach was built around:
✅ High-volume squatting—routinely handling heavy weights for multiple sets of 5+ reps
✅ No gimmicks, just progressive overload—wave loading his weights in structured cycles
✅ Minimal assistance work—just brutal execution of the main lifts and a few key accessories
✅ Squatting multiple times per week—constantly handling heavy loads with submaximal effort
There were no fancy variations, no excessive specialty bar work, no overcomplication—just squat, press, pull, repeat, at an intensity that built raw strength through pure force output.
Byrd trained more like a weightlifter than a modern powerlifter, using moderate-to-heavy weights for higher volume rather than chasing max singles every week. His approach proved that:
🔥 Repetitions under heavy loads build bulletproof strength
🔥 Training hard beats training fancy
🔥 Squatting often and recovering well is the real “secret” to squat success
Why Sam Byrd’s Training Still Matters Today
In today’s era of ultra-specialised powerlifting programs, where lifters are obsessed with benching four times a week, and micro-adjusting their RPEs, Byrd’s approach is a reminder of what actually works:
🔹 Train hard and recover harder – Byrd squatted multiple times per week but never ran himself into the ground chasing max effort lifts. He understood how to cycle intensity while maintaining consistency.
🔹 You don’t need a million accessories – His off-season training wasn’t bloated with endless “prehab” work or fluff exercises. He stuck to a few key movements that carried over directly to his squat, bench, and deadlift.
🔹 Volume matters—especially for squats – Byrd’s squat-focused approach built leg endurance, work capacity, and technical proficiency in ways that low-volume, high-intensity training alone cannot.
Learning From a (semi) Forgotten Era
Byrd has been lost to time in many ways—his name doesn’t get brought up when we talk about modern raw powerlifters, and his training isn’t widely discussed outside of those who were following the sport back in the early 2010’s
But his approach still holds weight today. Lifters who want to build true static strength—particularly squat strength—can learn a ton from his simple, brutal, and effective training philosophy.
👉 In the next section, I’ll break down the full program, why it works, and how to apply Byrd’s training philosophy to your own off-season strength work.
Off-Season Powerlifting Program (Sam Byrd-Inspired)
Overview
This progressive overload and wave cycling program is designed to maximize static strength, with a strong emphasis on squat development. Unlike more dynamic, variation-heavy approaches, this program focuses on consistent weekly progression in the core lifts, gradually increasing intensity while reducing volume.
How the Cycle Works
Week 1: Volume accumulation
Week 2: Moderate intensity, lower reps
Week 3: Heavy intensity, low reps
Week 4: Recycle the wave – either repeat the cycle with slightly heavier weights or introduce similar exercise variations.
This program is ideal for off-season powerlifters or strength athletes looking to build pure strength with a squat-focused approach.
Day 1 – Squat & Posterior Chain Focus
Primary Focus: Squat strength and posterior chain development
Week 1:
Squat – 5x5 @ 60% of Training Max (TM)
Romanian Deadlifts (RDLs) – 3x10 @ 60% TM
Glute-Ham Raises (GHRs) – 3-4 sets
Ab Wheel Rollouts – 3-4 sets
Upper Back Work (Pull-ups, Face Pulls, or Rows) – 3-4 sets
Week 2:
Squat – 5x4 @ 70% TM + 1x5 @ 60% TM
Romanian Deadlifts (RDLs) – 4x8
Glute-Ham Raises (GHRs) – 3-4 sets
Ab Wheel Rollouts – 3-4 sets
Upper Back Work – 3-4 sets
Week 3:
Squat – 5x3 @ 80% TM + 1x5 @ 60% TM, 1x5 @ 70% TM
Romanian Deadlifts (RDLs) – 5-8x3
Glute-Ham Raises (GHRs) – 3-4 sets
Ab Wheel Rollouts – 3-4 sets
Upper Back Work – 3-4 sets
Day 2 – Bench Press & Upper Body Strength
Primary Focus: Bench press and pressing power
Week 1:
Bench Press – 5x5 @ 60% TM
Incline Bench Press – 3x10 @ 60% TM
Decline Dumbbell Press – 3x10
Pec Deck or Chest Fly Machine – 3-4 sets
Triceps Work (Dips, Pushdowns, Skullcrushers, etc.) – 3-4 sets
Week 2:
Bench Press – 5x4 @ 70% TM + 1x5 @ 60% TM
Incline Bench Press – 4x8
Decline Dumbbell Press – 4x8
Pec Deck or Chest Fly Machine – 3-4 sets
Triceps Work – 3-4 sets
Week 3:
Bench Press – 5x3 @ 80% TM + 1x5 @ 60% TM, 1x5 @ 70% TM
Incline Bench Press – 5-8x3
Decline Dumbbell Press – 6x6
Pec Deck or Chest Fly Machine – 3-4 sets
Triceps Work – 3-4 sets
Day 3 – Overhead Press & Assistance Work
Primary Focus: Shoulder and triceps strength, with back and biceps work
Week 1:
Standing Shoulder Press (Barbell or Dumbbell) – 3x10
Close-Grip Bench Press – 3x10
Lat Pulldowns or Pull-ups – 3-4 sets
Upper Back Work (Rows, Face Pulls, etc.) – 3-4 sets
Biceps Work (Curls, Hammer Curls, etc.) – 3-4 sets
Week 2:
Standing Shoulder Press – 4x8
Close-Grip Bench Press – 4x8
Lat Pulldowns or Pull-ups – 3-4 sets
Upper Back Work – 3-4 sets
Biceps Work – 3-4 sets
Week 3:
Standing Shoulder Press – 6x6
Close-Grip Bench Press – 6x6
Lat Pulldowns or Pull-ups – 3-4 sets
Upper Back Work – 3-4 sets
Biceps Work – 3-4 sets
Day 4 – Squat Variations & Deadlift Work
Primary Focus: Squat variation and heavy deadlift work
Week 1:
Front Squats – 3x5
Rack Pulls – Work up to a Heavy Triple
Deadlifts – 5-8x3 @ 80% of triple
Week 2:
Front Squats – 3x5
Rack Pulls – Aim for 5 reps at last week’s triple weight
Deadlifts – 5-8x3 @ 80% of triple
Week 3:
Front Squats – 3x5
Rack Pulls – Work up to Max Single
Deadlifts – 80% of Max Single for 3x1
Week 4 – Recycling the Wave
At the end of Week 3, Week 4 resets the cycle. There are two approaches:
Option 1: Repeat the Cycle with Slightly Heavier Loads
Keep the same exercises but aim for +2.5-5kg (5-10lbs) heavier.
If a lift felt too heavy, repeat Week 3’s weights but push for better execution.
Option 2: Introduce Variation to Address Weaknesses
Back Squat → Safety Bar Squat (SSB) or Pause Squat
Bench Press → Spoto Press or Close-Grip Bench
Front Squat → Beltless Back Squat or Zercher Squat
Rack Pulls → Deficit Deadlift or Block Pulls
This approach allows long-term progress without stagnation while continuing to build static strength.
Here’s the spreadsheet:
How This Program Differs from My Typical Approach & Why It Works
Most of my programming is built around Conjugate-style training—rotating max effort lifts, heavy dynamic work, and a huge emphasis on speed-strength and variation.
This Sam Byrd-inspired Off-Season Powerlifting Program takes a more linear approach, cycling intensity and volume in a wave-like progression.
So, where does it differ? And where does it align with my philosophy?
🔍 How This Program Differs from My Usual Approach
1️⃣ Less Variation, More Repetition
My Usual Training:
Frequent exercise variation (e.g., specialty bars, box squats, bands & chains).
Heavy Max Effort work on rotating movements.
Focus on explosiveness & dynamic strength.
This Program:
Fewer movement variations—the core lifts are trained more frequently.
Strength is built through progressive overload rather than frequent variation.
The main lifts stay the same each week but build in intensity.
✅ Why This Works:If you’re a lifter who thrives on consistency & gradual progression, this structure is perfect.
2️⃣ More Emphasis on Volume Waves
My Usual Training:
Dynamic work (speed squats, banded presses, etc.)
Heavy single-rep maxes on ME days
This Program:
Higher volume in early weeks, transitioning to low-rep intensity peaks.
Strength is built through fatigue management & progressive overload.
✅ Why This Works:
If you struggle with handling heavy weights for reps, this progressive overload approach forces you to handle intensity while managing volume smartly.
3️⃣ Squat-Centric Static Strength Development
My Usual Training:
Box squats & specialty bars dominate most of my programming.
Focuses heavily on rate of force development & explosiveness.
This Program:
The back squat is trained heavy and frequently.
No box squats, no bands—just pure weight on the bar.
Deadlifts are trained in lower rep ranges to maintain recovery.
✅ Why This Works:For lifters who want to maximize pure squat strength, this approach builds static strength directly with consistent practice.
🔹 Who Should Use This Program?
✅ Lifters who need a squat-focused off-season.
✅ Powerlifters who struggle with static strength & higher reps.
✅ Athletes who thrive on structured, progressive overload rather than frequent variation.
This wave-based progression is simple but brutally effective. It’s particularly well-suited for:
✅ Powerlifters in an off-season phase
✅ Lifters who want to build static strength and squat proficiency
✅ Athletes who prefer progressive overload with controlled intensity
You may be thinking - well if its so good then why don't you do this:
Traditional linear progression and weight-on-the-bar progressive overload have never worked for me, both physically and mentally. The rigid expectation of adding weight week after week quickly becomes exhausting, not just physically but psychologically. The monotony of repeatedly hitting the same movements, especially with a straight bar, drains my motivation and leaves little room for adaptability. Strength training has always been something I enjoy, but forcing myself into a system that demands constant linear increases makes it feel more like a chore than a pursuit of progress.
On a physical level, my experience with Ehlers-Danlos Syndrome (EDS) makes linear progression inherently unreliable. Unlike lifters who can predict steady progress based on structured overload, I can’t guarantee that my body will respond the same way from week to week. Some days, I might be able to push heavier loads; other days, my joints and connective tissues simply won’t cooperate. The expectation of constant weight increases is unrealistic when dealing with a condition that causes fluctuating pain levels, instability, and recovery inconsistencies. Additionally, the repetitive strain of straight bar work has always been problematic—locking myself into the same bar path and movement patterns week after week increases discomfort and elevates injury risk rather than driving sustainable progress.
This is why I’ve always thrived under rotational programming instead. Changing movements frequently keeps training mentally engaging, preventing the burnout and boredom that traditional linear progression inevitably brings. It also allows me to work within my body’s ever-changing constraints, adapting to good and bad days instead of forcing an arbitrary increase in load. Whether it's cycling specialty bars, adjusting intensity and volume, or rotating movement patterns, this approach keeps me both physically healthier and mentally invested in my training. It’s not just about preference—it’s about necessity.
If you’re looking for a structured, squat-dominant off-season program that bridges the gap between linear and Conjugate-style training, this is a solid option.
It’s different from my usual approach but still rooted in progressive strength development.
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