USPlabs Athlete Kameron Ross

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  1. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 DAY 3

    ...................... Finally I get a workout that I have been looking for in my second cycle of Sheiko. This workout layed me out! I got home and almost passed out on the floor as I iced my bicep tendons. My bench continues to improve and I think I have another good PR around the corner. My power off the floor for deads felt fantastic but my speed felt horrible. I am sure my massive pause squat workout on monday played a roll. After my 6 sets of 2 with only 60 seconds of rest I was pretty tired but dug deep and smoked a PR in bottom up squats right after. Without a doubt I walked away stronger today.


    Bench press (Pausing the last rep)
    175 X 5
    210 X 4
    245 X 4 X 2
    265 X 3 X 2
    280 X 2 X 3 (Pause all reps)
    Switch to no feet or belt / wraps still pausing last rep
    265 X 3 X 2
    245 X 4
    230 X 5
    210 X 6
    195 X 7
    175 X 22 (no pauses)

    Dumbell fly
    45 X 10
    60 X 10
    70 X 10
    80 X 10 X 2

    Deadlift
    330 X 4
    405 X 4
    465 X 3 X 2
    530 X 2 X 6 (60 second rest)

    ATG narrow stance Bottom up Squat (no belt)
    225 X 5
    275 X 5
    315 X 5
    340 X 5
    365 X 5

    Abs : Hanging leg raises : X 10 X 3 (Slow and controlled)

    TRAINING VIDEO: ON YOUTUBE CHANNEL, Cant post link until I hit 50 posts...


  2. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 DAY 5

    ...................... Friday night workouts always deliver. Everything felt good! Even squats at the very end after so many sets felt smooth. This workout took a long time to finish but there is no place I want to be more than crushing PR's on a Friday night.

    Squat
    275 X 5
    330 X 4
    385 X 3 X 2
    440 X 3 X 4
    455 X 3 (Paused last rep)

    Bench Press (Pausing last rep)
    175 X 5
    210 X 4
    245 X 3 X 2
    280 X 3 X 5
    280 X 6 (Paused every rep)

    Chest dips
    + 25 X 5
    + 50 X 5
    + 75 X 5 X 3

    Squat Round 2
    275 X 6
    330 X 6 X 2
    365 X 6 X 2
    365 X 6 (Speed then pause every other rep)

    TRAINING VIDEO ON YOUTUBE CHANNEL
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  3. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 DAY 6

    ...................... Posterior chain was tanked after this workout! Saturdays really target my gluts and hamstrings which is perfect for fixing my lockout problem! Walked away tired as hell so Sheiko workouts are starting to do what they are designed to do. Going to bump up the numbers for next week. Looking forward to facing sets where I have to dig dip to finish them! Constantly pushing, constantly striving, constantly improving!

    Double pause Deads
    330 X 5
    405 X 5 X 2
    465 X 4 X 4

    Incline bench
    185 X 3
    205 X 3
    225 X 3
    235 X 3
    225 X 7 (PR)

    Triceps : Rope cable press down X 10 X 3

    Hip Thrusts
    315 X 5
    405 X 5
    500 X 5 X 2 (Bench I was using was super high so didn't push it)
    405 X 8

    Bottom up Leg press + light bands
    8 plates X 5
    10 plates X 5
    12 plates X 5
    14 plates X 5
    15 plates X 5

    Abs : hanging leg raises X 10 X 3

    TRAINING VIDEO ON YOUTUBE CHANNEL

  4. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 DAY 1

    ...................... Bench felt awesome today. The groove is feeling better and better and as I improve my arch my strength continues to climb. It seems that lots of volume, no feet bench, dumbell flys, and better form was exactly what my bench needed and Im staring 365 right in the face. Squats felt good even though hips were pretty tight. Filmed depth on all sets except the one in the video and though I could get a little deeper it was parallel nonetheless. Just a few more weeks without wraps then I will start wrapping up for top sets. Can't wait to sit back into the wraps, bury it, and smoke some huge PRS!!!

    Bench press (Pausing last rep)
    180 X 5
    215 X 4
    255 X 3 X 2
    290 X 3 X 4
    290 X 3 (Paused all three)

    Squat
    280 X 5
    335 X 4
    390 X 3 X 2
    450 X 3 X 3
    475 X 2 X 2
    475 X 3

    Bench press (Feet up no belt or wraps pausing last rep)
    200 X 5
    235 X 4
    270 X 3 X 3
    275 X 4 (No Pauses)

    Dumbbell fly / press
    60 X 10
    70 X 10
    80 X 10
    85 X 10

    ATG Bottom up Squat no belt
    225 X 5
    275 X 5
    315 X 5
    315 X 8

    TRAINING VIDEO ON YOUTUBE CHANNEL!!

  5. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 DAY 3

    .................... I was expecting double pause deads over 500 to feel hard as hell but they felt easy. I am really learning how to sit back in my stance and keep my core diet the entire lift. Each time my lockout gets faster and faster. It felt great to tear 505 off the floor for a fast 10 without a belt. I predict a BIG PR soon in the deadlift. Hip thrusts continue to improve also and as long as they are going well I know my lockout problem is getting better.

    Double Pause Deads (No Belt)
    340 X 4
    405 X 4
    475 X 3 X 2
    505 X 2 X 4
    505 X 10 (No Pauses, still no belt)


    Bench press (Pausing last rep)
    180 X 6
    215 X 5
    255 X 4
    270 X 3 X 2
    290 X 2 X 2
    315 X 1 X 2
    290 X 2 X 2
    Switch to no feet or belt / wraps
    270 X 3 X 2
    255 X 4
    235 X 5
    215 X 6
    200 X 7
    180 X 18

    Hip Thrusts
    315 X 5
    405 X 5
    500 X 5
    550 X 5
    600 X 5

    TRAINING VIDEO ON YOUTUBE "Kamross07"
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  6. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 DAY 5

    .................... It was tough squatting only 48 hours after a big deadlift workout and frying my glutes but i grinded through it. Depth felt pretty good and I feel like it will be even easier when i throw the wraps on and can sit back into them more. 290 X 7ish was a huge PR for Bench because I have never repped anything over 280 more than 6 times. Sheiko training is working a miracle on my press ha ha. Today will be dedicated to icing and rehab in preparation for tonights workout. BRING ON SOME MORE PAIN!!!

    Squat
    275 X 5
    335 X 4
    390 X 3 X 2
    450 X 3 X 5

    Bench Press (Pausing last rep)
    180 X 5
    215 X 4
    250 X 3 X 2
    290 X 3 X 5
    290 X 7.5 (No pauses)

    Dumbell Fly / press
    50 X 10
    60 X 10
    80 X 10
    95 X 8 X 2

    Squat Round 2
    315 X 4
    365 X 4
    420 X 4 X 4 (Pausing last rep)

    TRAINING VIDEO ON YOUTUBE AT Kamross07

  7. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 DAY 6

    .................... ‎"Gut Check" training session! Everything felt heavy, I was tired, sore, in pain...... but I took it as a challenge. I embraced how weak I felt and believed it was only my body asking me how bad I want this. It was a test on how strong my mind can be! After grinding through all my sets of Deficit deadlifts without a belt, no feet bench, and a ton of sets of regular deadlifts with 5 being 540+, I let loose, ignored the pain, got pissed, and smoked a lifetime PR of 575 X 5 feeling like crap. Week 3 done......... Week 4 give me your best shot!

    No belt 3' Deficit Deadlift (Double Overhand)
    340 X 3
    405 X 3 X 2
    440 X 2 X 3
    Switch to mixed grip
    440 X 6

    Bench press (No feet or belt/Wraps)
    180 X 5
    215 X 5 X 2
    255 X 5 X 5

    Triceps X 10 X 5

    Deadlift
    340 X 4
    405 X 3
    475 X 3 X 2
    540 X 3 X 2
    575 X 2 X 3
    575 X 5

    Hammer Curls X 30

    TRAINING VIDEO ON YOUTUBE AT Kamross07

  8. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 DAY 6

    .................... ‎Todays workout was all about listening to my body and knowing when to shut something down. Started out doing normal squats but my groin was cramping bad. Instead of pushing it I narrowed up the stance and did bottom up squats to get some work in and not risk a tear. Will be icing, rolling and stretching and will wrap it up the next few workouts to be safe. Not worried about it because I have felt it before. Living to train another day and the workout turned out pretty good anyway!

    Bottom up Squats (no belt narrow stance)
    225 X 5
    315 X 5
    340 X 5
    375 X 5
    405 X 4

    Bench press (Pausing last rep)
    185 X 5
    220 X 4
    260 X 3 X 2
    295 X 3 X 2
    315 X 2 X 3
    315 X 4


    Dumbell fly / press
    50 X 10
    70 X 10
    95 X 10
    85 X 10 X 2 (Pauses at the bottom)


    Abs : Cable crunches X 20,18,16,14

    TRAINING VIDEO ON YOUTUBE AT Kamross07

  9. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 4 Day 3

    .................... Everything felt good today. Bench felt a little heavy but it as expected after a bunch of sets at 85% on monday. I was still able to hit a No feet PR at the end so I was happy. Groin held up great and Im confident it will be good to go on friday for the last round of squats before my next Mock Meet!

    Bench press (Pausing last rep)
    185 X 5
    220 X 4
    260 X 3 X 2
    295 X 3 X 6

    Deadlift
    340 X 4
    410 X 4
    475 X 3 X 2
    545 X 3 X 3 (60 second rest intervals)
    580 X 2 X 3 (30 second rest intervals)


    Bench press (No feet belt or wraps still pausing last rep)
    200 X 5
    240 X 5
    275 X 4 X 3
    275 X 5

    Hammer curls 25's X 30

    TRAINING VIDEO ON YOUTUBE AT Kamross07

  10. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 4 Day 5

    .................... Workout started great!! Bench felt good and fast and my Groin didn't hurt. I was able to burry every rep and the weight did not feel heavy. But I was quickly was humbled as I lost focus on no feet bench and the bar slipped out of my hands crashing into my upper abs. Luckily I have a decently thick stomach and I don't think much damage was done. We will find out at my mock meet on wednesday!!

    Bench Press (Pausing last rep)
    185 X 5
    220 X 4
    260 X 3 X 2
    295 X 3 X 4
    295 X 3 (Pause all 3)

    Squats
    285 X 5
    340 X 4
    405 X 3 X 2
    455 X 3 X 5

    Bench press round 2 (No feet or belt / wraps still pausing the last rep)
    185 X 5
    220 X 5
    260 X 5 X 2
    260 X 3 (slipped out of my hands and slammed into my upper abs, shut it down)

    Dumbbell fly / press (short pauses each rep)
    45 X 10
    65 X 10
    80 X 5
    95 X 5
    100 X 5

    Bottom up squat no belt
    225 X 5
    315 X 8 X 3

    TRAINING VIDEO ON YOUTUBE AT Kamross07

  11. SHEIKO MASTER OF SPORT PREP # 2 : MOCK MEET

    .................... After having to shut squats down a bit early after a easy 525 because of some pain in my left Glute, I was happy to walk away with a 10 lb PR in bench hitting a paused 350 lbs and a 15 lb PR in Deads hitting 650 lbs. As much as I was dying to kill 550 without wraps in squat I would rather stay injury free and hit something huge in 4 weeks at my meet when I have some knee wraps on. 300 Kg (660) in Deads is looking like a good meet goal.

    Squat (No knee Wraps)
    135 X 5 X 3
    225 X 4 X 2
    315 X 3
    405 X 2
    455 X 1
    1st Attempt : 500
    2nd Attempt : 525
    Shut it down. Sharp pain in left glut causing me to baby it in the hole.

    Bench (Competition pause)
    95 X 6 X 3
    135 X 5 X 2
    185 X 4
    225 X 3
    275 X 2
    300 X 1
    1st attempt : 315
    2nd attempt : 335
    3rd attempt : 350 (10lb PR)
    4th attempt : 360 (Miss) Probably would of had it if I didn't go 350 before!

    Deadlift
    135 X 5 X 2
    225 X 5 X 2
    315 X 4
    405 X 3
    500 X 2
    545 X 1
    1st attempt : 600
    2nd attempt : 625
    3rd attempt : 650 (15 lb PR)

    1525 Total @ 216 with lots left in squat!

    TRAINING VIDEO ON YOUTUBE CHANNEL AT Kamross07

  12. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 1 OF MEET PREP

    .................... Starting things off a little heavier then usual for bench because I dont plan on increasing the percentages much if at all for the last 3 weeks of training. Wanted to do sets of 3 at 465 in squat but it just wasn't there. Every rep of 440 felt great. Depth was easy to hit and I felt strong. Glut was still a little sore but went away after a couple heavy sets. I plan on wrapping up for the first round of squatting on fridays then some speed / pause sets for the 2nd round. Since I am in meet prep i will be a little conservative but still plan on killing every workout!

    Bench press (Pausing the last rep)
    190 X 5
    230 X 4
    265 X 3 X 2
    305 X 3 X 5

    Squat
    290 X 5
    350 X 4
    405 X 3 X 2
    465 X 3
    440 X 3 X 4


    Bench press round 2 (No feet or belt / wraps still pausing last rep)
    210 X 5
    250 X 5
    270 X 4
    255 X 4 X 4


    Dumbbell fly / Press
    50 X 10
    70 X 10
    85 X 10, 8, 6

    45 degree back extension
    BW X 10
    + 25 X 10 X 3

    TRAINING VIDEO ON YOUTUBE AT Kamross07

  13. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 3 OF MEET PREP

    .................... Being new to Sheiko type training I knew I had a lot to learn and was taught a lesson yesterday. After 10 weeks of pushing the envelope, increasing percentages weekly, and making some crazy gains my body told me its time to reload and slow down a bit. I think the key is to ease into a cycle, hit your stride, smash some PR's then dial it down before you repeat the process. Being drug free my limits are reached often but it doesn't mean I can push past them with a relentless passion to improve. I will drop my maxes for the program to true maxes and only pyramid up by 5 lbs on top sets for week 2 and 3 to hit my stride. Excited to see how wraps feel tomorrow for squats! Have not wrapped up since december!

    Deficit deadlift (Double overhand no belt)
    345 X 3
    415 X 3 X 2
    Switch to mix grip
    450 X 2 X 4

    Bench press (Pausing last rep)
    190 X 5
    230 X 5
    265 X 4 X 2
    285 X 3 X 2
    305 X 2 X 2
    315 X 1
    225 X 15

    Dumbell fly (Pausing at the bottom)
    40 X 8
    50 X 8
    60 X 8

    Deadlifts
    345 X 4
    415 X 3
    485 X 3 X 2
    550 X 1 Shut it down, treated today as mainly a recovery day.

  14. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 5 OF MEET PREP

    .................... Total 180 from wednesday! Felt pretty good and I can feel my strength starting to build back up. First time wrapping for months so didn't go nuts. Will hit a heavier single next week along with my working sets being a bit higher. I also messed around with a wider grip in bench and it seemed to help ease the pain of my bicep. I also felt like I was able to get a lot tighter as I lowered the bar to my chest. Back on track!

    Squat
    315 X 5
    365 X 4
    415 X 3
    Add Self Wrap
    475 X 1
    500 X 1
    475 X 3 X 3


    Bench press (Pausing last rep)
    175 X 5
    210 X 4
    245 X 3 X 2
    280 X 2 X 5
    280 X 7 (Pausing every rep)

    Chest Dips (Short pause at the bottom)
    BW X 10
    + 25 X 5
    + 50 X 5
    + 75 X 5 X 2
    + 100 X 5

    Squat Round 2 (Speed then 2 count pause)
    275 X 2
    335 X 2
    375 X 2 X 5
    375 X 1 (Speed then 5 count pause)


    TRAINING VIDEO ON YOUTUBE CHANNEL AT Kamross07

  15. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 6 OF MEET PREP

    ................. Finally the weight is starting to feel like normal again. Deads felt strong as ever and even though bench was tough because of soreness I was able to hit a decent rep out set. Walked away happy with the work I was able to get in to continue to improve my lockout strength. Felt great to end the week on a positive note after how wednesday felt! 20 days and counting and I can feel my strength starting to climb again.

    Double pause Deads (No belt)
    325 X 3
    390 X 3
    455 X 3 X 2
    495 X 3 X 4

    Bench press (No feet belt / wraps pausing the last rep)
    175 X 6
    210 X 6
    230 X 6 X 4
    230 X 10 (No pauses)

    Hip thrusts
    315 X 5
    405 X 5
    495 X 5
    585 X 8

    Bottom up Leg press + doubled EliteFTS bands
    4 plates X 5
    8 plates X 5
    10 plates X 5
    12 plates X 5

    Standing cable crunches X 14,12,10,8

    TRAINING VIDEO ON YOUTUBE AT KAMROSS07

  16. Ugh I hate this limit on posting links!! haha

  17. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 1 OF MEET PREP

    ................. Starting get a lot more comfortable with my wider bench grip and every rep in squat was buried! Depth felt great and easy and even though the weight felt heavy it was moving fast. Saturday really tanked my posterior chain so im not surprised how it felt. Feeling good and focusing more and more on the meet as each day passes!

    Bench press (Pausing last rep)
    180 X 5
    215 X 4
    250 X 3 X 2
    285 X 3 X 4
    285 X 3 (pausing all the reps)

    Squat
    280 X 5
    335 X 4
    395 X 3 X 2
    450 X 2 X 5

    Bench press round 2 (No feet belt/wraps still pausing last rep)
    180 X 5
    215 X 5
    250 X 5 X 4
    250 X 6 (pausing all the reps)

    Bottom up Leg press + Doubled EliteFTS bands
    8 plates X 5
    10 plates X 5
    12 plates X 5
    14 plates X 2
    16 plates X 3

    TRAINING VIDEO ON YOUTUBE AT KAMROSS07

  18. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 3 OF MEET PREP

    ................. Simple but intense workout! Bench felt good even though I would of liked a little more speed on my 315 single. I love how short intervals feel with deads because it tanks my gluts and lower back and forces them to work overtime to complete the last couple sets. I walked away from this workout knowing my lockout improved.

    Bench press (Pausing the last rep)
    180 X 5
    215 X 4
    250 X 4 X 2
    270 X 3 X 2
    285 X 2 X 2
    305 X 1
    315 X 1
    305 X 1
    285 X 2 X 2
    270 X 3 X 2
    Switch to no feet belt or wraps
    250 X 4 X 2
    230 X 5
    215 X 6
    195 X 7
    185 X 22

    Deadlift
    330 X 4
    405 X 3
    460 X 3 X 2
    525 X 3 X 2
    560 X 2 X 4 (30 seconds rest intervals)

    TRAINING VIDEO : http://www.youtube.com/watch?v=1ORZfSLmIYM

  19. HURRAY 50!!!

  20. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 5 OF MEET PREP

    ................. Strength continues to climb. 530 felt pretty good and bench felt great! I wanted to do speed + Pause sets at the end but my right hip flexor / groin was fired up and would not of been happy with more squats. Ice, heat, and wrap and I will be good to go for deads!

    Squat
    135 X 5 X 2
    225 X 5 X 2
    315 X 4
    405 X 3
    455 X 1
    ADD self wrap
    490 X 1
    530 X 1
    490 X 3 X 3

    Bench (Pausing last rep)
    180 X 5
    215 X 4
    250 X 3 X 2
    285 X 3 X 4
    285 X 3 (ALL reps paused)
    275 X 9

    Dumbell Fly / Press
    50 X 10
    70 X 10
    85 X 10
    100 X 8
    70 X 15

    TRAINING VIDEO : http://www.youtube.com/watch?v=sMElkaB-tbk

  21. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 6 OF MEET PREP

    ................. Groin / Hip flexor held up fine. I was surprised how smooth the lockouts felt after my second pause of my deadlifts. It shows that my lockout is improving big time. Trying not to push things to hard and leaving a bit in the tank each workout. 1 more week of full training the a couple light days and its showtime!!!!

    Double Pause Deadlifts (No belt)
    340 X 3
    405 X 3
    475 X 3 X 2
    505 X 3 X 3

    No feet bench Pausing every rep
    180 X 5
    215 X 5 X 2
    245 X 5 X 4
    245 X 8

    Triceps
    Wide press downs X 10 X 3
    Narrow press downs X 10 X 3

    Hip thrusts
    405 X 5
    455 X 5
    495 X 5
    545 X 5
    615 X 5

    Abs standing cable crunches X 12,10,8,6

    TRAINING VIDEO : http://www.youtube.com/watch?v=yFhccppEZ0I
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