
05 Dec 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

Ben Sheard

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