Ben Sheard Off-Season Week 2

Recently I competed at both the RPS Boynton Barbell and APF Chalk and Iron meet at the beginning of September. I did the first meet at 198 and then walked into the APF meet at 220 lbs. I definitely felt better going into the APF meet, but the results were pretty much the same with the exception of a bench PR. I am now currently in Off-Season mode and have a meet in New Jersey picked out for next year. All of the gear is going to be set aside for at least a 10 week period, and essentially I am trying to build my base from the ground up.

Monday Deadlift Day

McGill Big 3 warmups

Deadlifts

135×10

225×5

315×5

405 5×5

I have been playing around with my setup on deadlifts and trying to stay wedged in the hole longer with my air taken after I put my hands on the bar. It feels good at lighter weights with no gear on, but we will see how that works out after I put the gear on and weights get heavier. I got a little frustrated with the setup towards the end of my sets, so I took one last clean single of it before moving forward.

Reverse Hypers

Barbell Rows 3×10

Leg Curls

Hammer Curls

Thursday Squat Day

McGill Big 3 Warmups

Squats

145×10

235×5

325×5

415 3×3 Everything nice and light here, just breaking myself back in. I can feel where I might have lost a little bit of power over time staying in gear. It’ll be good to get this strength back before throwing briefs on further down the line.

Banded KB squats

Belt Squats

Leg Extension

Saturday Bench Day

McGill Big 3 warmup

Banded pull aparts

Empty Bar x 20

135×10

185×5

225×5

255×5

275 3×3

Using close grip bench only at this point in time, trying to build my tricep strength up for my weak bench lockouts.

Reverse Grip Bench 3×10

Lateral Raises 3×10

Incline Dumbbell Press 3×10

Banded Tricep Pressdowns 100 total.

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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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