Ben Sheard Off Season Week 2

This week I wrapped up my first full training week since the meet. Moving forward, I have decided to train 4 days a week with a 4th day as a secondary bench movement/fluff and buff day. My bench is by far my worst lift and I definitely need stronger triceps, so implementing another day with close grip bench as the main movement will help push through that. To address all of my issues with instability on my 3 main movements, I have added bands against those lifts as an accessory after my main lift. After finishing squats, I added light paused squats against bands, comp grip bench against bands, etc. I can tell that moving forward with these added in will help my progression of the lift as well as fix some of my instability. Since I won’t be hitting the bigger numbers that I have been chasing throughout the last year during my preps, I need to have a little fun hitting some PR numbers against bands. I am very aware that I will probably be frustrated about my strength not being where I am used to having it, so I need to keep training interesting and throw in new exercises. Whatever I throw in will not just be for the hell of it though, I have a lot of issues that need to be addressed and those accessories will fit accordingly.

Monday Deadlift Day

3.4 miles on bike

McGill Big 3

Deadlifts top set 405x5x3

Lat Pulldowns 3×10 @150lbs

Chest Supported Rows 3×10 @90lbs

Hammer Curls 3×10 @40lbs

Back Extension 3×10

Tuesday Close Grip Bench Day


DB Incline Press 3×15 @50lbs

DB Flys 3×10 @40

Front Raises 3×10 @25

Lateral Raises 3×10 @25

Banded Tricep Pressdowns 100 total

Thursday Squat Day

1 mile on bike

KB squats rooted w/ 2 bands (see first video) These are going to help train me to root my feet into the ground while performing my main movements. The bands were placed under my big toe on each foot, and there was enough tension that if my foot came up at all, the bands were going to snap out from underneath me. I had some trouble reaching depth while being able to root my feet, but that will come over time.

Squats top set 405x5x2

Pause squats against bands 145x3x3 w/red and orange bands

Leg Ext 3×18

Saturday Bench Day

Comp Grip Bench vs bands Top set: 165x5x2 vs Green and Orange bands

Overhead Press 135x5x3

DB Flat Bench 65,70,75×10

Banded Tricep Pressdowns x 100

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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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