Ben Sheard Off Season Week 4

Recently I competed in two meets at the beginning of September and am entering my first decent offseason in a long time. I have pretty much been jumping from one meet to the next with little time off, and it feels good to be getting my raw strength back. My raw lifts at the beginning of this offseason were lacking in a few areas, but I feel like they are getting back on track. The goal at the end of the offseason is to hit a raw PR in all 3 lifts. Right now the raw squat and deadlift seem to be on track to hit the PR’s that I am looking for in about 6 weeks.

Monday Deadlift Day

This week was 3×3 working sets, working up to a top set of 500×3.

Birddog, Rolling Planks, McGill Curl Up warmups




405×3, 455×3, 500×3

Reverse Hypers 3×12

Leg Curl 3×12

DB Rows

Hammer Curls

Thursday Squat Day

McGill Big 3 Warmup

Empty Bar x 10




415×3, 465×3, 505×3

Piston Squat

Banded KB Squat

Leg Extension

Saturday Bench Day

Banded Pull Aparts

Close Grip Bench

Empty Bar x 20




265×3, 275×3, 285×3

Reverse Grip Bench 3×10

Incline DB Press 3×12

Front Raises

Lateral Raises

Banded Tricep Pressdowns

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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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