08 Jul Ben Sheard 9 weeks out
Currently I am in precontest mode for a meet that is being held at my home gym in Boynton Beach, Florida. I am 8 weeks out from the meet as of today, and finished off all of my 9 weeks out lifts yesterday. The meet is going to be held at Boynton Barbell Club on Sunday, September 2nd and will be sanctioned by the RPS. I enjoy RPS meets, and pushed to have it at our gym because it is a federation that anyone can participate in. Whether you lift raw, equipped, squat out of a monolift, walk squats out, beginner or advanced; you can participate in a RPS Meet.
Monday Squat and Deadlift Accessory Day:
Birddogs, Side Planks, McGill Curl Ups
Pause Squats 3×10
Pause Squat w/kettlebell and band around knees 3×10
Deadlift Lockouts with broomstick on belt squat machine 3×15
Thursday Squat Day
McGill Big 3
Squats Empty bar x20
145×10, 235×5, 325×2 raw
415×1 briefs, 505×1 briefs
595×1 briefs and wraps
685 2×2 Full Gear. I had a little mishap here on my first double on the second rep where I rushed it into the hole and my knee caved in. Luckily the safety straps were about 2 inches below where I missed the lift, so little harm was done. My shoulder did feel like it was ripped off for about a night or two, but all is well now. Second set of 685×2 was much better, but still sketchy as always.
My girlfriend Lyndsay is in the biggest part of her prep for a meet 3 weeks out, and we both had heavy squat days together. We wrap each other for our sets, and by the time I was done with my squats and wrapping her up for her 425 2×1, 465×1, 505×1 RB I was exhausted and decided to come in the next morning for my pulls.
Friday Morning Deadlift Day
McGill Big 3 warmup, Dynamic Frog Stretch, Clam Shells
135×5, 225×3, 315×2, 405×1 briefs on, 495×1 suit straps down, 585 2×2.
Doubles with 585 on deadlifts felt easy, light, and fast. This is by far my best lift and I’m looking forward to a big pull during prep and a PR at the meet for sure.
Saturday Morning Bench Day
McGill Big 3, shoulder warmups with light band
Empty bar x20, 135×5, 225×3, 275×1, 315×1 Raw
425×2 to a 2 board. Felt light so I bumped my next set to 445 x2 to a 2 board. Moved even faster.
405×3 CG bench to a 3 board
315×10 CG bench to a 3 board
Incline DB Press, Tricep Pressdowns with band