Ben Sheard 3 weeks out RPS Boynton Barbell

Currently I am in contest prep mode for a meet at my home gym at Boynton Barbell Center. We are hosting our first RPS meet with the help of Brian and Jeanna Burritt, and I am very excited for how it will turn out. Today marks 3 weeks out from the meet, and I just finished up a good heavy week with a lot of solid singles in all 3 lifts. I know I still have a lot of improvements to make on my lifts, so I’ll be taking the next 2 weeks to clean things up.

Monday SQ/DL Accessory Day

McGill Big 3

Goblet Squat w/band

Belt Squats

Thursday Squat and Deadlift Day

McGill Big 3 warmup, Goblet Squats

Squats – Empty Bar x 20

145 x 5

235 x 5

325 x 3

415 x 1 briefs on

505 x 1 briefs and suit bottoms

615 x 1 full gear

715 x 1 Last warmup, felt light and fast

755 x 1, Around opener weight, moved as expected

 800 x 1, Possible 2nd attempt felt very good

 825 x 1 Hopefully a little under a 3rd attempt. Technique broke down completely on this one and it turned into a grinder.


405 x 1

495 x 1

585 x 1

650 x 1 , 700 x 1 Around opening and 2nd attempts, moved as expected. I’d like something around 720 to finish off as a 3rd attempt.

Saturday Bench Day

Plan for bench day was to take opening and 2nd attempts to a 1 board, and a 3rd attempt to a 2 board.

Empty Bar x 20

135 x 5

225 x 3

275 x 1

315 x 1

405 x 1 3 board

455 x 1 1 board

470 x 1 1 board

500 x 1 2 board

I’m definitely happy with the way things went the past week. Typically I am having some fits and stressing out at this point in my meet prep, but everything is moving the way I would like them to. All I need to do is get another solid week of training in, and show up to the meet. Even if I show up to the meet and hit the numbers that I hit over the course of this past weekend, I would be a lot happier than I have been with my last two meets.

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Ben Sheard

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.
Ben Sheard

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