Ben Sheard Off Season Week 4

Currently I am finishing up week 4 of my long off season plan. Things are going well and my lifts are actually improving with the added accessory work. Handling the extra work has been easy so far, and trying some movements against bands has been making training more fun. Usually I am getting my kicks out of hitting 80%+ lifts, but finding new challenges in training has replaced that. The workload for this week was a little lighter, with only 3 days compared to my normal 4.

Tuesday Deadlift Day

1 mile bike

Deadlifts 405×3, 455×3

Deadlifts vs bands

225x3x2, 315×1 vs blue and orange bands

Reverse Hypers 3×10

Lat Pulldowns 3×10

Hammer curls 3×10

Thursday Squat Day

1 mile bike

Rooted KB Squats standing on bands 3×10, focus on depth

Squats 415×3, 455×3

Paused Squats vs bands

235x3x3 vs blue and orange bands

Unrack and hold vs blue and 2x orange bands


Saturday Bench Day

Comp bench vs bands (orange and green)

195×3, 200×3, 205×3

Seated OHP 95×5, 115×5, 135×5

DB Flys 3×10 @40lbs

Incline DB Press 2×10 @60lbs

DB Flat Bench 2×10 @80lbs

Tricep Ext 3×15 w/rope handle

Tricep Ext 2×10 w/V handle

The following two tabs change content below.
Avatar photo

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.
Avatar photo

Latest posts by Ben Sheard (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!