25 Sep Ben Sheard Offseason Week 1
Recently I competed at both the RPS Boynton Barbell and the APF Chalk and Iron meets. I competed in both meets within 6 days, so I was feeling pretty beat up. After taking a week off and setting some goals for myself for next year, I felt good enough to get back into the swing of things. This will be a nice long offseason period before I begin prep for a meet in late January in New Jersey. My focus during this offseason is building some muscle and endurance. I have been hitting singles and doubles for the better portion of this year, and I am completely out of shape when it comes to volume training.
Monday Deadlift Day
Deadlifts have always been my best lift, usually very consistent and strong. Lately I have had problems locking out my deadlifts in meets, so I’m starting over and trying out some new positioning for my pulls. Usually I always get my air before I reach down for the bar, and I feel like that has given me some problems getting into a nice wedge before I feel like I am going to pass out. I slowed down my setup and got my air down in the hole before pulling and it felt pretty good. I used very light weights, hitting 275 and 325 for 6 sets of 5 combined. The real test will be when I put all my gear on to see if I can still get my air down in the hole before pulling.
Banded Goblet Squats
Thursday Squat Day
Thursday I was lucky enough to arrange for Bob Youngs to come help Lyndsay and I out on our squats. Not that she needs any help, but I need all I can get. Our focus was hitting light weight sets of 5 and 3’s with 315 while concentrating on bracing. I wore a loose belt so that I can feel my core expand into it before I take my descents. It seems that as soon as I get the bracing part down, everything else falls into place. I don’t need to concentrate on keeping my upper back tight and arching, because it is already in place when I brace properly. I worked up to 325 for sets of 5 and good triples to finish it off.
145 x 10
235 x 5
325 x 5 (3)
325 x 3 (2)
Reverse Hypers 3×12
Leg Extension 4 x 12
My focus point for off season as far as bench goes will be to drastically improve my tricep strength. My lockout in a shirt is holding me back from hitting anything over 500, so for the next 10 weeks I will be doing raw close grip bench as a main lift on bench day. With my pinkies inside the rings, I worked up to 315 x 2 and then came back down for even closer grip bench for sets of 10 with 225.
Empty bar x 20
135 x 5
185 x 5
225 x 5
275 x 5
315 x 2
225 x 10 (2)
Reverse Grip bench 135 x 10 (2)
Dumbbell incline bench 3 x 10
Banded Tricep Pressdowns 100 total
Overhead banded tricep extensions 3 x 12
I was sorer than I have been in a long time after this week’s training. I will be working up from this next week and essentially building from scratch. Everything will be done raw for the next 10 weeks, and conditioning is going to be an area for improvement.