Ben Sheard 6 Weeks Out RPS Gear Resurgence

Currently I am in contest prep mode for a meet at the end of January in New Jersey. At this point, I am 5 weeks out and have completed all of my 6 weeks out lifts (kind of). Things haven’t quite gone to plan the last two weeks. I had some stomach issues come up where it was tough for me to hold down any food for about a week and ended up losing about 12 lbs. I felt like shit when I was able to get myself to the gym, and I definitely feel pretty far behind schedule.

Monday Deadlift Day

This week for pulls I planned on working up to 635 for a few clean singles. Deadlifts are definitely my best lift, and I completed 3 singles at 635 but the explosiveness that I usually have was lacking. I have a meet goal of between 710-725 and right now that feels pretty far off. I tried using only the LUP with no briefs underneath and it worked out, but I’ll probably be going back to 2 ply briefs under the LUP next week.

Birddogs, Rolling Planks, McGill Curl Ups

Dynamic Frog Warmup

Clam Shells






Top Sets: 585×1, 635×1 (3)

Reverse Hypers

Leg Curls

Dumbbell Rows

Friday Bench Day

By far the worst bench day I have ever had. I struggled getting 425 in the groove in my black SDP, and ended up using my larger 54 navy blue SDP. I can definitely feel the weight loss affecting bench the most, and it will be a tough road back towards my meet goal of 500lbs.

McGill Big 3

Banded Shoulder warmups

Empty Bar x 20






Top Sets: 405×1 (3), 425×1 (2) both to a 2 board

Reverse Grip Bench

Dumbbell Incline Press

DB Overhead Press

Banded tricep pressdowns

Sunday Squat Day

I moved my squat day from Thursday to Sunday, hoping I would be feeling better and in condition to be hitting the 720 for a few singles I had planned. I made a mistake of swapping to a day where nobody else was in the gym. I had my buddy Felix to wrap me and run the mono, but after I missed the rack on one of my squats I decided it would be best to wait until this week for 700+. I stuck to briefs and wraps only just to get some work in and also save some for Thursday.

Birddogs, Rolling Planks, McGill Curl Ups

Dynamic Frog Warmup

Clam Shells

Empty Bar x 20




415×1 briefs on


595×1 (2)

Leg Extension

Banded KB Squats

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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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