06 Mar 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

Ben Sheard

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