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.

135×10

225×5

275x5x3

325×5

Reverse Hypers

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.

Empty Bar

145 x 10

235 x 5

325 x 5 (3)

325 x 3 (2)

Reverse Hypers 3×12

Leg Extension 4 x 12

Saturday

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.

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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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