Ben Sheard Off-Season Week 8

Currently I am in off season mode after competing at two meets in early September. It has been a good 8 weeks of off season training and I have definitely gotten stronger on squats and deadlifts. This week was scheduled to be heavy doubles, and I added a sub max single afterwards to get a better feel for what I can attempt for the following week. I completed a full 10 weeks without putting a single piece of gear on, which should help me out big time when I do throw it on in two weeks to start my meet prep for January.

Monday Deadlift Day

Birddogs, Rolling Planks, McGill Curl ups

Clam Shells

Dynamic Frog Warmups






Top Sets: 585×3, 600×2, 620×1

Reverse Hypers

Leg Curls

Single Arm DB Rows

Hammer Curls

Thursday Squat Day

Birddogs, Rolling Planks, McGill Curl ups

Clam Shells

Dynamic Frog Warmups

Empty Bar x20






Top Sets: 545×2, 575×2, 600×1

Banded KB Squats

Narrow Stance Pause Squats

Leg Extension

Saturday Bench Day

McGill Big 3

Banded Shoulder Warmups

Empty Bar x 20





Top Sets: 300x2x2, 315×1

Reverse Grip Bench

DB Shoulder Press

Front Raises

Lateral Raises

Tricep Pressdowns with band

Next week I’ll take a short break before attempting to hit some raw PR’s. The squat and deadlift are definitely on track to hit new PR’s, but bench is severely lagging behind.

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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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