3 Weeks out RPS Orlando

Currently I am in contest prep mode for a meet in Orlando on May 26th. Right now I am less than 3 weeks out, so things have been heating up a bit in this last week of training. I have still been implementing all of my recent added mobility work given to me by Paul Oneid, and I am already starting to notice some benefits.

Squat day had to be re arranged and moved up to Thursday, since I was still waiting on my bench shirt alterations by Inzer at that time. Warmups included: Birddogs, McGill crunches, Side planks, Lunges with a twist, Clam Shells, Dynamic Frog w/internal rotation, Couch stretch, Hip Airplane, and Goblet Squats.

Empty Bar x 20

135×5

225×5

315×3

405×2 Briefs on

495×1 briefs

585×1 Briefs and knee wraps

675×1 Suit straps up

765×1 , 785×1

810×1 Reverse Band

Thankfully Inzer was able to get my shirt back to me altered within a week of me sending it out to them, and I was able to get my benches in without missing a session.  Warmups included: Birddogs, McGill Crunches, Side Planks, and band pull aparts to help out my shoulders.

Empty Bar x 20

135×10

185×5

225×5

275×3

315×1

405×3 to a 3 board (Shirt on)

455×1 to a 2 board

455×1 touch chest

485×1 touch chest

I woke up on Deadlift day not feeling 100% at all, and I didn’t get much sleep. I knew I didn’t have any other day that I could get my training done on, so I pulled my panties up and finished the day strong. Same warmups done on squat day, with a few extra hip circle movements to activate the glutes.

135×5

225×5

315×3

405×1 (briefs on)

495×1 (suit on straps down)

585×1 (suit straps up)

660x1x2

700×1

I could feel some of my callouses tearing on my set of 585, so I tried keeping the bar in the tips of my fingers to prevent my hands from getting any more torn up. All in all I feel pretty good about this prep so far. My squats are a little less sketchy than they have been, and sometimes that’s all I can hope for. I need to be a little more patient on the unrack and settle a bit more. Looking back on my last prep, I’ve been a lot more confident this time through. The training total for the week was 1970, which will beat out my best meet total so far. Next week should bring a little heavier weights, and a comfortable 2,000 or so total in training to find out where my attempts should be.

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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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