1 Week Post Meet Training

I recently competed at the RPS Central Florida Throwdown at CTX Fitness on May 26th. I definitely did not have the day that I came for there, but nonetheless finished the meet without any injuries. Finishing a meet with only openers and missing lifts that were easily hit during training is extremely frustrating.

I held onto that frustration into Monday (2 days after the meet) and went into the gym trying to relieve some of that by taking some raw heavy squats. This is not part of the plan, and after a meet I always take a minimum of one week off of everything before regrouping and setting another plan in motion. But I was still pretty pissed about my performance in the meet, and I suppose I just wanted to see where I was at with my raw strength. For lack of a better reason, I found where I’m at in order to base my offseason percentages.

Squats went:

Empty bar x 20

135 x 10

225 x 5

315 x 5

405 x 5

495 x 1

585 x 1

Again with the theme of being upset about my meet performance, I decided to do some high(er) volume and somewhat heavy pulls a few days following squats. It was a bad idea, and I was aware of that going into it. Missing 705 at the meet by an inch or so had me really wanting to break through that sticking point, whether it was the right time or not.






495 x 5 (2)

After doing my second set of 495 x 5, my body basically told me that I needed to shut it down ASAP. My back was tight as hell, and continued to be for a few days following this. I guess that’s what it took for me to take a step back and realize I’m doing myself a major injustice. I just finished a meet, missing an 810 squat, 2 benches, and a 705 pull. There should be absolutely no reason for me to be doing anything other than taking a good week off and resting up. I reeled myself back in after that day and skipped my usual Saturday session. Sunday I showed up to the gym just to get some mobility work in and help out a buddy that has been running 10/20 Life programming for the past 10 weeks do a mock meet. I’ve been eating like a trash disposal  for an entire week, consuming 1,400 calories of sweet tea a day on top of burgers, fries, and anything else I feel like. I feel like I’ve had my fun with the eating, and will start to reel it back in this week.

This training week will be an emphasis of mobility work and not getting under a bar until the week following. I’ll show up to the gym and help out my girlfriend Lyndsay who has a meet in about 8 weeks get all of her training done. She’s looking to hit 1100+ at 148, so I’m really excited for her training. Another week off will do me some good to regroup and set a plan for what I’ll do next.

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Ben Sheard

Ben Sheard started powerlifting at age 13, competing in single ply from 1999-2004 back in his home state of Ohio. He started powerlifting again in 2014 after struggling with substance abuse/addiction for over 10 years. Competing as a raw powerlifter, he achieved an Elite Total at 198 lbs. Best raw lifts at 198 are 611 squat, 352 bench, and a 606 lb deadlift. Recently made a transition to Multi-Ply in 2017. Coached by Brian Carroll using 10/20 Life, he achieved a Pro Total in his most recent meet at 198lbs. Best equipped lifts in a meet are an 804 squat, a weak 463 bench, and a 700lb deadlift. He is a NASM certified PT, but works full time as a Supervisor at a Drug and Alcohol Treatment Center in Deerfield Beach, FL. Currently training out of Boynton Barbell Center in Boynton Beach, FL. Ben will be competing next at the XPC Pro Day in Columbus, where he looks to secure a 2,000+ lb total at 198.

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