Ben Sheard Off-Season Week 3

Recently I competed at both the RPS Boynton Barbell and APF Chalk and Iron Meets at the beginning of September. I didn’t have the days that I was anticipating, but I made it through both meets without injury or bombing out. Right now I have a nice off-season of work before I begin prep for a January 2019 meet in New Jersey. All work will be done raw, so it will be nice to see where my lifts end up at the end of the off-season.

My focus for the deload week was tuning up my technique on all 3 lifts as well as hitting my accessories pretty hard. I can tell that I’ve been slacking this past year on accessory work. Completing all of it feels like a chore, but it definitely feels good to know that I’m getting stronger and building a better base.

Monday Deadlift Day

Birddogs, Rolling Planks, McGill Curl Ups

Clam Shells



315 5×1

Barbell Rows

Reverse Hypers

Leg Curls

Hammer Curls

Thursday Squat Day

McGill Big 3, Clam Shells, Dynamic Frog w/Internal Rotation

Empty Bar x 20



325 5×1

Banded KB Squats


Leg Extension

Saturday Bench Day

McGill Big 3

Banded Pull Aparts

Empty Bar x20


185x 5×1

Reverse Grip Bench 3×10

Dumbbell Incline Bench

Lateral Raises

Front Raises

Banded Tricep Pressdowns

The following two tabs change content below.

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.

Latest posts by Ben Sheard (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!