Ben Sheard 9 Weeks Out RPS Gear Resurgence

Currently I am in contest prep mode for a meet coming up at the end of January in New Jersey. It will be an equipped only meet, so it will be good to have some fun with more like-minded lifters. This past week marked 8 weeks out, so I completed all of my 9 weeks out lifts the week prior. I was heading back home to visit family in Ohio for about 4 days and had the opportunity to lift at an amazing gym up there in Cleveland called Old School Iron. I had been wanting to visit there for quite a while now, so I packed all of my gear to get my squats and benches in while I was home. Old School Iron had 4 monolifts, 4 competition benches, and all of the chains, bands, boards and specialty bars anyone could ever want. Both times I was there it was very easy to find knowledgeable guys that were willing to spot, run the mono, and talk about powerlifting. Any time I visit home in the future, I’ll definitely be making a stop at that gym.

Monday Deadlift Day

I was still in Florida at this point, so I took all my pulls at the home gym of Boynton Barbell Center. I worked up to 3 top sets of 3 at about 75% (545).

Birddogs, Rolling Planks, McGill Curl Ups

Dynamic Frog warmup

Clam Shells

135×5

225×5

315×3

405×1

Top Sets (Suit on) : 495×3, 545 2 sets of 3

Thursday Squat Day

Excited to get some squats in at the gym in Cleveland, OH I brought my brother and a friend to help out with my suit and run the monolift. There were plenty of people there to help out, but the legs just didn’t feel 100% that day. Instead of hitting triples I just decided to take 75% for a few speedy singles and focused on technique.

Birddogs, Rolling Planks, McGill Curl Ups

Dynamic Frog warmup

Clam Shells

Empty Bar x 20

145×10

235×5

325×2

415×1

Suit on

515×1

605×1

640x 3 singles

Leg Extension

Belt Squats

Saturday Bench Day

My plan for bench was to work up to 2 doubles to help break in the shirt off of a 3 board. It is the same shirt I had for my last prep, but if I plan on jacking the shirt down at all, it’s going to need a little more breaking in.

Banded shoulder warmups

McGill Big 3 warmup

Empty Bar x 20

135×10

185×5

225×5

275×1

315×1

365×1 4 board (Shirt On)

425 3 sets of 2

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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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