Ben Sheard 7 Weeks Out RPS Gear Resurgence

Currently I am 6 weeks out from the meet I am doing at the end of January in New Jersey. This week I am coming off of a deload, and planned on having a good starting point to build from with all lifts at 80%. Not being in gear the last 13 weeks has hurt me a little bit, and I was struggling to find my technique on all 3 lifts. Hopefully next week goes a little bit smoother and I’ll have a better starting point.

Monday Deadlift Day

Plan for deadlifts was to work up to 80% (~600) and hit them for a few doubles.

1 mile on bike warmup

Birddogs, Rolling Planks, McGill Curl ups

Dynamic Frog warmup

Clam Shells

135×10

225×5

315×3

405×1

495×1

585×1

Top Sets: 600 2×2, 600×1

Reverse Hypers

Leg Curl

Barbell Rows

Thursday Squat Day

Squat day is when things got a little shifty. I wanted to work up to 685 and 700 for some good singles, but my execution just wasn’t even close to being there on that day. 685 is less than 50lbs of what I can squat raw, so in theory I should be well up and over 850 the way that most get out of their gear. I was missing 685, falling backwards, not getting anywhere near depth, and then going way below depth for another. Im gonna have to tighten up big time over the next few weeks in order to have the day that I want.

1 mile on bike warmup

McGill Big 3

Dynamic Frog warmup

Clam Shells

Empty Bar x 20

145×5

235×5

325×1

415×1

505×1

595×1

Top Sets: 685 for 3 attempts at a single

Friday Bench Day

1 mile bike warmup

McGill Big 3

Banded pull aparts/shoulder warmup

Empty Bar x 20

135×5

185×5

225×3

275×1

315×1

385×2

435×1 attempt, head almost cut off

425×1 to a 2 board

405x 2 singles to a 2 board.

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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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