Ben Sheard Off Season Week 6 Deload

Right now I am in the middle of an extended off season plan where I plan to take the rest of the year off and work from the ground up. Currently I feel great mentally, better than I have in a long time. Physically the work is more than I am used to and feels a lot heavier than it really is. If I am going to improve as a lifter though, I am going to have to get comfortable being uncomfortable. Ego needs to be set aside and I have to look long term. I know down the line that I will finally hit all of the lifts I have done in training at a meet, but it won’t be this year.

1 mile bike
Deads 315x1x5
Dimel Deadlifts 3×5 @135 + orange bands
Reverse Hypers 3×10 @70, 120, 120
Lat Pulldowns 3×10 @140
Hammer curls 3×10 @40

Close Grip Bench 185x5x3
DB Incline 3×10 @70lbs
Front Raises 3×10 @25lbs
Lateral Raises 3×10 @25lbs
Face Pulls 3×10 @40lbs
Tricep pressdowns 3×15 @50lbs

1 mile bike

Rooted KB Squats 3×10
Duffalo Bar Deload Squats
Up to 275x1x5

Comp Grip Bench Day
Banded face pulls 2×15
Triceps pressdown 2×15
Bench 185x1x5
Comp Grip vs orange bands
Seated OHP 135X5X2
DB Incline Press 70x10x3

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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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