Connor Williams was looking forward to this offseason. The Cowboys guard considered these seven months essential to "being able to get to where I needed to be" as a player.

The early returns are encouraging.

Williams tipped the scales "at a light 300 pounds" as a rookie. He now hovers around 315, a weight he intends to carry into the 2019 season.

The second-round pick out of the University of Texas had his ups and downs in his first season with the Cowboys. He was asked to make the transition from tackle to left guard, where his growing pains should have minimized with Pro Bowl tackle Tyron Smith to his left and Pro Bowl center Travis Frederick to his right.

The unexpected loss of Frederick for the season with Guillain-Barre syndrome left Williams, and the interior of the Cowboys line, more exposed than anticipated. His performance was erratic early. Williams missed some time with a knee injury and lost his starting job. He retained it before the season was done and had some of his best performances in the final weeks.

Still, he knew where he was lacking.

"The main thing that stood out was the weight," Williams said. "That was something I knew I needed to work out during the offseason."

The bulk Williams has added over the last four months isn't just weight. Pro Bowl guard Zack Martin is his lift partner in the Cowboys program. A player who would bench press 315 pounds 10 times as a rookie is already up to 365 pounds on nine reps.

"There's not even a comparison," Williams said. "Big steps."

Williams got some work at left tackle last week when Smith got a veteran's day off and Cameron Fleming was out with a bruised shin. But for now he's penciled in as the starter at left guard with a challenge from third round pick Connor McGovern.

"Strength and getting the power up," Williams said of his goals. "I think I've put myself in a good position which is refining the technique and getting comfortable."

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