4 weeks out Deload for RPS Orlando

Deload with 4 weeks out

Right now I am in precontest mode for a meet in Orlando on May 26th. I am looking to PR in all 3 lifts and total, which is 1956 @ 198lbs. So far I feel very confident about what I’ll be able to do at this meet. This past week was a nice deload that I needed before hitting the heavy stuff the next couple weeks leading into the meet. I got some much needed deep tissue work done from my man Robert McPherson in Deerfield Beach. I try to get a 90 minute session in every deload week, and I’m always glad I did.

In order to help fix some of the issues I’m having with hip tightness and toes coming up during my squat descents, I was prescribed a daily regimen by my PRS teammate Paul Oneid. It’s a bit of extra work, but if I am able to fix my inability to root my feet through the floor I’ll be much better off with my squats at the meet. Daily exercises include:

Crocodile Breathing

Birddog 5×10 seconds both sides

McGill Crunch 5×10 second hold

Side plank raise 5×10 second hold

90/90 Pails and Rails

V-Sit hold on wall

Pre-workout exercises also included:

Clam Shells x15

Dynamic Frog with internal rotation x 10

Couch Stretch x 45 seconds per side

Pre-workout for lower body added:

Lunge with a twist x 8 each

Cossack Squat x 8 each

Hip Airplane x 8 each

Goblet Squat with hip circle around knees 2×10

Big 3 lifts for the week were a very light 50% 1×5 for each lift, where I focused on form and setup as much as possible without wearing the gear. This coming week for me should result in a PR bench and deadlift, while getting my squat back on track to beat my best squat of 804 either at 2 weeks out or at the meet. My current weight is about 210-213lbs, which is heavier than I was last meet prep but still within pretty easy cut range to 198. Be on the lookout for my training log next week, where I’ll have the deadlift PR I’m going to hit tomorrow along with a solid bench and squat session.

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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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