Ben Sheard Off Season Week 3

Currently I am in offseason mode for an extended period of time after having more than a few bad meets. I’ll be taking the rest of the year off from competing to do a complete physic al reset. I’ve been hammering away at a heavy pace of about 4 geared meets a year, and without any progress it is time to give my body a break for a while. The plan I have in place to get stronger is going to benefit me greatly in the long run. All my weaknesses have been written down with plans of attacking them by doing things I haven’t done before. The last full week of training has been fun, even without going over 60% on any lifts. I’ll be able to stay entertained with my training the way that I have it all laid out.

Monday Deadlift Day

1 mile on bike

Birddogs, Rolling Planks, McGill Curl Ups

50% deadlifts 315x1x5

Sumo pulls against bands – 225x3x3 vs blue and orange bands

Lat Pulldowns 3×10 @140lbs

Hammer curls 3×10 @40lbs

Tuesday CG Bench Day

1 mile bike

Close Grip Bench 185x5x3

Dumbbell Incline Bench 3×10 @ 55lbs

DB Flys 4×10 @ 40lbs

Front Raises 3×10 @25lbs

Lateral Raises 3×10 @25lbs

Tricep Pressdowns 3×10

Banded Face Pulls 3×25

Thursday Squat Day

1 mile bike

Rooted KB squats w/band 3×10

Squats 325x1x5

Pause squats vs bands – 145x3x5 vs blue and red bands

Leg Ext 3×15

Saturday Comp Bench

Comp Grip Bench vs. Bands – 185x3x3 vs orange and green bands

135×8 vs orange and green

Seated OHP 95x10x3

DB Flat Bench 3×10 @ 70lbs

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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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