Ben Sheard Off Season Week 5

Week 5 2/25/19 Beat week 1
1 mile Bike
Deads 5×5, Top Set 435×5
Pulls vs bands 275x3x3 vs blue + orange
Reverse Hypers 50, 120x10x2
Lat Pulldowns 3×8@150lbs
Hammer Curls 3×10 @40lbs
Program Dimel DL next week

Close Grip Bench
185, 225, 235, 245×4
DB Incline 60×10, 65x10x2
Front Raises 3×10 @20,20,25
Lateral Raises 3×10 @20,20,25
Tricep Pressdowns 3×10
Face pulls 3×15 @40

1 mile bike
Rooted KB Squats 3×10
Squats 4×4 up to 424×4
Pause squats vs bands
285x3x3 vs blue, 285×3 to box
225×5 low box

Comp Grip Bench vs bands
4×4 up to 205×4 vs orange and red
Seated OHP 95×5, 105×8 vs red bands
DB Flat Bench 70x10x2
DB Flys 40×10, 30×10
Triceps Ext 3×15

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Ben Sheard

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.
Ben Sheard

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