USPlabs Athlete Kameron Ross

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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 3 Day 1

    ............... Great workout! Bench intensity is definitely higher because its the only lift I can really go all out with. Looking to make some major progress in the next few weeks on it. Glut and hamstring strength is also coming along. I think in the end as long as I get this back healed up 100% and be patient with a new squat form I will be much stronger.

    Maxes set at
    Squat : OFF
    Bench : 356
    Deadlift : OFF

    Bench press (Long pause on the last rep)
    180 X 5
    215 X 4
    250 X 3 X 2
    285 X 3 X 5

    GHR
    BW X 10
    + Doubled EliteFTS mini bands X 5
    + Doubled EliteFTS mini bands + 6 lbs of chains X 5
    + Doubled EliteFTS mini bands X 8,6,4
    BW X till failure

    No feet Bench Press (Last rep paused)
    200 X 5
    230 X 4
    250 X 3 X 4

    Dumbell fly
    60 X 10
    70 X 10
    70 X 10 X 3 pausing at the bottom

    Band Dumbell RDL'S
    + 25 X 10
    + EliteFTS mini band & 25's X 10
    + 2 EliteFTS mini bands & 25's X 10 X 2

    Core
    Rocky's X 10 X 5
    Kneeling cable crunches X 16,14,12,12,12

    TRAINING VIDEO: http://youtu.be/OGuwhs7BNSI

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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 3 Day 3

    ............... Frustrated but staying positive. It looks like any movement that is compressing my spine makes the back freak out. I thought single leg stuff would be ok but after 1 set of bulgarians I could feel it coming on. Will adjust the rehab plan and figure out other ways to keep my leg strength.

    Maxes set at
    Squat : OFF
    Bench : 356
    Deadlift : OFF

    Bench press (Long pause on the last rep)
    180 X 6
    215 X 5
    250 X 4
    270 X 3 X 2
    285 X 2 X 2
    305 X 1 X 3
    285 X 2 X 2
    270 X 3 X 2
    Switch to No feet (Last rep paused)
    250 X 4
    230 X 5
    215 X 6
    195 X 7
    180 X 17

    Bulgarians
    45 X 10
    95 X 8
    115 X 6
    135 X 5 X 2
    Shut it down Back was seizing

    Freak Factor Method

    Wide Pulls Downs
    3 X 10 + (Final set Rest pause failure set)

    Seated narrow grip row
    3 X 10 + (Final set rest pause failure set)

    High rope cable pull
    4 X 10 + (First set HIT Rest Pause, Final set rest pause failure)

    Core
    GHR Ab Plank
    BW X 30 seconds
    + 10 X 30 seconds X 2
    BW X 30

    Side bends
    25's X 10
    40's X 10 X 2

    TRAINING VIDEO : http://www.youtube.com/watch?v=dfAJ2gaDCMk
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 3 Day 5

    ............... Bench is coming back quick and I am loving this extra hypertrophy work. Should help me put on some upper body size to get that bench into the 4's!

    Maxes set at
    Squat : OFF
    Bench : 356
    Deadlift : OFF

    Bench press (Long pause on the last rep)
    180 X 5
    215 X 4
    250 X 3 X 2
    285 X 3 X 6
    225 X 17


    Sissy squats
    BW X 10
    + 25 X 8
    + 25 X 10 X 3
    BW X 15

    FREAK FACTOR METHOD

    Dumbbell Front Raises X 20 X Fail then 3 X 10+ with 10 sec rests

    Seated dumbell military press X 4 X 10+ (Last set rest pause failure)

    Cable side raise X 4 X 10+ (First set HITT Rest pause, final set Rest pause failure)

    Core
    Hanging leg raises X 16, 14, 12

    Rocky leg raises X 12, 10, 8

    TRAINING VIDEO : http://www.youtube.com/watch?v=nVMI_v4mflU
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 3 Day 6

    ............... Great workout today! Hit arms so hard I felt like puking. The football bar triples absolutely destroy my triceps and I should get a good carryover to my bench lockout.

    Maxes set at
    Squat : OFF
    Bench : 356
    Deadlift : OFF

    No feet Football bar bench
    110 X 3,3,3
    130 X 3,3,3
    150 X 3,3,3
    170 X 3,3,3
    190 X 3,3,3
    200 X 3,3,3
    190 X 3,3,3
    Back down set : 150 X 3,3,3 X Failure

    GHR
    BW X 10 X 2
    BW + doubled EliteFTS X 5
    BW + doubled EliteFTS + 6 lbs of chains X 5
    BW + doubled EliteFTS + 12 lbs of chains X 3
    BW X failure X 3

    FREAK FACTOR METHOD

    Seated Strict Dumbell Shrugs X 4 X 10+ (First set HIT Rest pause, final set rest pause failure)

    Pre-Exhaust Single Cable curl X 20 X Fail then 3 X 10+ with 15 second rest

    Over head Skull crushers X 3 X 10+ (Final set Rest Pause Failure)

    Reverse EZ bar curl X 3 X 10+ (Final set being Rest Pause Failure)

    Rope press down suicides X 3 X 10+ ( final set Rest Pause Failure)

    Incline Double dumbell curl X 5 X 10+ (First set HIT Rest Pause, Last set rest pause failure)


    TRAINING VIDEO : http://youtu.be/h7q0cXaWEos
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 4 Day 1

    ............... Arms were still extremely sore from saturdays workout but I still was happy with how the weight is moving. Bench is starting to climb without a doubt!

    Maxes set at
    Squat : OFF
    Bench : 362
    Deadlift : OFF

    Bench (Pause on the last rep)
    180 X 5
    215 X 4
    255 X 3 X 2
    290 X 3 X 2
    310 X 2 X 4
    Back down set : 290 X 5

    Dumbbell fly / Press
    60 X 10
    70 X 10
    80 X 10
    90 X 10

    Sissy Squats
    BW X 10
    + 10 X 10
    + 25 X 10
    + 35 X 9
    + 25 X failure
    + 10 X failure
    BW X failure

    Core
    Kneeling cable crunches X 20, 18, 16, 14, 12

    http://www.youtube.com/watch?v=v6r0SzP5zBo
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 4 Day 3

    ............... Felt like going beastmode before, during, and after every set today! Everything felt light and my speed was awesome on bench! Starting to feel the extra hypertrophy work helping out with my pressing power.

    Maxes set at
    Squat : OFF
    Bench : 362
    Deadlift : OFF

    Bench (Pause on the last rep)
    180 X 5
    215 X 4
    255 X 3 X 2
    290 X 3 X 6

    GHR
    BW X 10
    + Doubled EliteFTS mini band X 5
    + Doubled EliteFTS mini band + 6lbs of chains X 8
    + Doubled EliteFTS mini band X 10
    BW X fail X 3

    No feet bench
    200 X 5
    235 X 5
    255 X 4
    255 X 3 X 2
    225 X 10

    FREAK FACTOR METHOD

    Wide grip chins X 3 X 5 + (Last Set Rest Pause Failure)

    Wide grip row X 4 X 10+ (Last set Rest Pause Failure)

    Narrow grip Pulldown X 4 X 10 (First set HIT rest pause, Final set Rest pause faluire)

    Static Core
    Weight planks X 30 Seconds
    BW
    + 45
    + 90
    + 135
    + 145

    http://www.youtube.com/watch?v=NWGCvhOVzHA
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 4 Day 5

    ............... Really starting to hit my stride on bench for this cycle! Only a couple more weeks and I will make a run at a big PR! Feeling like I am also starting to put on some muscle which is helping a ton with my pressing power.

    Maxes Set at :
    Squat : OFF
    Bench : 362
    Deadlift : OFF

    Bench (Pause on the last rep)
    180 X 5
    215 X 4
    255 X 3 X 2
    290 X 3 X 5
    290 X 6

    Wide Dumbbell press
    65 X 10
    75 X 8 paused
    85 X 6 paused
    100 X 5 Paused
    65 X 20

    FREAK FACTOR TRAINING
    Pre-Exhast : Side dumbbell raise X 20 X fail then 3 X 10+

    Dumbbell military press X 3 X 10+ (Last set being Rest Pause failure)

    Cable upright row X 3 X 10+ (Last set being Rest Pause Failure)

    Barbell front raise X 4 X 10+ (Last rest pause failure)

    http://www.youtube.com/watch?v=UZkapg3mPeM
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 4 Day 6

    ............... Great workout! Tricep strength is improving dramatically which is promising because my lockout power is my weakest part of my bench, Arms feel like they are growing as well. Time to up the intensity and continue to smash the hell out of them!

    Maxes Set at :
    Squat : OFF
    Bench : 362
    Deadlift : OFF

    Narrow grip Bench (Pause on the last rep)
    135 X 5
    185 X 5 X 2
    205 X 3
    225 X 3
    245 X 5
    255 X 5,4,4
    185 X 18

    GHR
    BW X 10 X 2
    + Bands X failure
    + Bands + 10 X Failure X 2
    BW X negatives X Failure

    FREAK FACTOR TRAINING

    Pre-Exhast bicep : Standing double bicep cable curl

    Tricep : Wide Grip skull crusher X 3 X 10+ (Last set rest pause)

    Bicep : Standing wide grip cable X 3 X 10+ (Last set rest pause)

    Suicide Tricep X 6 X 10+ (First set HIT rest pause, Last set Rest pause failure)

    Suicide Bicep X 6 X 10+ (First set HIT rest pause, Last set Rest pause failure)

    http://www.youtube.com/watch?v=kNnh0renUp4
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 5 Day 1

    ............... First workout in the gym I plan on getting a membership at here in a few weeks when I move to Redmond Oregon. I have to say that its a great gym and I loved it! Bench is still feeling strong with only one more week bumping the percentages before I go for a new max.

    Squat : OFF
    Bench : 369
    Deadlift : OFF

    Bench (Pause on the last rep)
    185 X 5
    220 X 4
    260 X 3 X 2
    295 X 3 X 5

    Narrow leg press X 10 X 5

    Light Reverse hyper
    + 35 X 10 X 2
    + 45 X 10
    + 60 X 10 X 3

    No feet bench press (Pausing last rep)
    200 X 5
    240 X 4
    260 X 3 X 3

    Wide Dumbbell Press
    60 X 10
    75 X 10
    90 X 10
    105 X 8
    60 X 25

    Core
    Band Standing crunch X 16,14,12,10,8

    http://www.youtube.com/watch?v=xhlXreLjTcU
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 5 Day 3

    .............. Shoulder was a little tight coming into the workout but did not bother me at all while benching. Felt pretty explosive and form is feeling good. Loved how sled pull throughs felt! Pain free and it thrashed my glutes.

    Maxes set at
    Squat : OFF
    Bench : 369
    Deadlift : OFF

    Bench (Pause on the last rep)
    185 X 5
    220 X 4
    260 X 4
    275 X 3 X 2
    295 X 2 X 3 (All Paused)
    275 X 3 X 2 (All Paused)
    Switch to no feet (Pausing last rep)
    260 X 3
    240 X 4
    220 X 5
    200 X 6
    185 X 20 (No pauses)

    Sled Pull Throughs Glute focus
    90 X 10 X 2
    135 X 10
    180 X 10 X 3

    Reverse band bench holds
    EliteFTS Average band X 3 X 5 (5 Second holds) Last set Rep out after 4, 5 seconds holds

    Static core
    GHR 30 second holds
    BW
    + 10
    + 15
    Crunches X Failure

    Freak Factor Method

    Rope Pull down X 4 X 10+ (Last set Rest pause failure)

    Narrow grip row X 4 X 10+ Last set rest pause faluire)

    Wide grip Pull down X 4 X 10+ ( Last set Rest pause failure, stretching between sets)

    http://www.youtube.com/watch?v=pl4ybGRslvE
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    nice vid bro!
    RecoverBro ELITE
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    Quote Originally Posted by mattrag View Post
    nice vid bro!
    Thank you!!!! I appreciate the support.
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 5 Day 5

    .............. Shoulders are getting stronger! Felt very strong on seated dumbbell press and was able to go a little heavier than usual. Not sure why the shoulder is bugging me a little bit but its not affected my bench at all. In a week and half my Sheiko cycle will be done and it will be able to heal up. Feeling stronger then ever in bench! Looking forward to triples at 300 next week.

    Maxes set at
    Squat : OFF
    Bench : 369
    Deadlift : OFF

    Bench (Pause on the last rep)
    185 X 5
    225 X 4
    265 X 3
    280 X 3 X 2
    295 X 3 X 5
    225 X 17

    Incline Dumbbell wide press
    40 X 10
    50 X 10
    60 X 10
    75 X 10

    Core
    Kneeling Rope cable crunches X 16,14,12,10,8,6

    Freak Factor Method

    Pre-Exhaust : Front barbell raise X 20 X Failure then 3 X 10 rest pause

    Seated side dumbbell raise X 4 X 10+(Last set rest pause failure)

    Seated dumbbell press X 4 X 6+ (Last set rest pause)

    EZ cable high pull X 4 X 10+ (Last set being drop set)

    Penguin burnout starting with 65's

    http://www.youtube.com/watch?v=L0MzqE5Dyi4
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 5 Day 6

    .............. Visited a buddy to smash the hell out of arms. Nothing like training with a good friend to grind threw those last few reps and pushing the intensity to a whole new level! I will be feeling this workout for a few days!

    Maxes set at
    Squat : OFF
    Bench : 369
    Deadlift : OFF

    No Feet Narrow Grip Bench press
    260 X 5
    275 X 5,4,4
    185 X 19 (Short Pause at top of each rep)

    Traps
    Suicide X 10 X 6 ( First set HITT rest pause, last set rest pause failure)

    GHR
    BW X Failure
    + 10 X Failure
    + 25 X Failure
    + 35 X Failure
    + 45 X Failure

    Freak Factor Method

    Pre-Exhaust Bicep : Front Double Bicep X 20 X Failure then 3 X 10 rest pause

    Triceps : Seated over head Extension X 8+ X 4 (Last set rest pause failure)

    Bicep : Strait bar standing curl X 12+ X 4 (Last set rest pause failure)

    Suicide Triceps : X 10 X 6 (First set HITT rest pause, last set drop set)

    Buddy curls X 1

    http://www.youtube.com/watch?v=HxgJs51PTsg
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 6 Day 1

    .............. Wow was I sore for this session. I was surprised I was even able to bench with my triceps killing me. Messed up my groove and pressing power big time but still was able to get some good work in. Whatever I am doing on saturdays is definitely carrying over to my bench!

    Maxes set at
    Squat : OFF
    Bench : 375
    Deadlift : OFF

    Bench (Pausing the last rep)
    190 X 5
    225 X 4
    265 X 3 X 2
    300 X 3 X 5
    225 X 11 (ALL paused)

    Dumbbell wide press
    55 X 12
    70 X 12
    80 X 12
    90 X 12

    Core
    Kneeling cable crunch
    3 sets X Failure
    Rocky leg raises
    3 sets X Failure

    http://www.youtube.com/watch?v=DlJ0zMGXsJY
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 6 Day 3

    .............. Felt strong as ever today! Everything felt light and after bench I was able to blow up my back with a ton of hypertrophy work. I have a good feeling I am going to hit a big PR next week with out these 90 % singles felt.

    Maxes set at
    Squat : OFF
    Bench : 375
    Deadlift : OFF

    Bench (Pausing the last rep)
    190 X 5
    225 X 5
    265 X 3 X 2
    300 X 2 X 2
    335 X 1 X 3
    300 X 2 X 2
    Switch to no feet still no pauses
    265 X 3 X 2
    225 X 5
    190 X 21

    Static core
    Rocky negatives X 2 Failure

    GHR leg raises X 3 X Failure

    Freak Factor Training
    - Pre-Exhaust : Cable lat pull down X 20 X Failure then 3 X 10+ rest pause

    - Hammer strength ISO lateral row X 10+ X 3 (Last set rest pause failure)

    - Kneeling cable rop pull down X 10+ X 3 (Last set rest pause failure , stretching between rest pause)

    - Iso lateral high row suicide X 10 X 6 (First set HIT rest pause, last set rest pause failure)

    http://www.youtube.com/watch?v=eWqS2y_hefM
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    My dude, this log is intense as a bitxh!
    Getting dizzy just seeing this type of volume.

    Sheiko is no joke... But the master of sport programs are crazy. I'm in for this one... If I can stomach the volume!

    Good stuff big homie.
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    Quote Originally Posted by Go Away View Post
    My dude, this log is intense as a bitxh!
    Getting dizzy just seeing this type of volume.

    Sheiko is no joke... But the master of sport programs are crazy. I'm in for this one... If I can stomach the volume!

    Good stuff big homie.
    ha ha I appreciate it!! Hope to be back into a full sheiko Program here shortly!
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    SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 6 Day 5

    .............. Fighting off some 24 hour sickness so this workout was tough. Took all of me just to get it done so no video today. I was also feeling the heavy singles from wednesday on bench but still was able to get through it. Back seems to be starting to act up again and its looking like my only option is to go see a specialist. Wrapping up this sheiko cycle and will be taking some time off heavy benching for a little but so the timing is good to get a correct diagnosis and really let this back heal up.

    Maxes set at
    Squat : OFF
    Bench : 375
    Deadlift : OFF

    Light Reverse hyper 25 X 20 X 2

    Bench (Pausing the​ last rep)
    190 X 5
    225 X 4
    265 X 3 X 2
    300 X 3 X 5

    Hamstring curls / Quad extensions X 10+ X 4 (last set rest pause failure)

    Cable fly X 10 X 5

    Freak Factor Training Shoulders

    - Pre-Exhaust : Dumbbell front raise 20 X Failure then X 10+ X 3

    - Machine shoulder press X 10+ X 3 (Last Set rest pause Failure)

    - Machine side raise X 10+ (Last set Drop set)
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    nice vid bro
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    Quote Originally Posted by Kameron Ross

    ha ha I appreciate it!! Hope to be back into a full sheiko Program here shortly!
    I'm scheming on starting #29 this summer. I'm foaming at the mouth waiting for it!
    Have you been through the gauntlet of Sheiko programs considering you're prepping for one of the tougher routines?
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    Quote Originally Posted by Go Away View Post
    I'm scheming on starting #29 this summer. I'm foaming at the mouth waiting for it!
    Have you been through the gauntlet of Sheiko programs considering you're prepping for one of the tougher routines?
    I started with Sheiko MS prep # 2 and have ran in a few times. I have also really butchered the accessory work but the percentages and main lifts have remained the same. The more I run them the more I customize them to suit my needs. Good luck and let me know how it goes!
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    ....................Finally met with a ART specialist today to get this back issue resolved. Diagnosis was a nasty strain in my Psoas and some soft tissue damage. After some active release techniques, TheraStim, and chiropractic work I can already feel a tremendous improvement. Taking a week off of training to focus on mobility and recovery then doing a follow up session with some more treatment. The remainder of June and start of July will be dedicated to adding mass to my upper body and working my way back into squats and deads. Also this month I am graduating college, moving to a new city, starting a new job, and attending a wedding far away so instead of being incredibly sporadic with my training log updates I will begin again July 9th when there is a lot more structure and when I hope to be able to start a full custom Sheiko cycle. Literally dying to start killing the weights again and will be more focused then ever once I am able to train 100%.
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    ........ After a second visit to the specialist and more discussion on what the problem could be it sounds like its a spinal soft tissue injury. The facet joints in my lower lumber are sprained and are most likely the culprit to my back pain and instability. As much as I don't want to, the only real solution to this problem could be no training for a while, Ice and bodyweight core / spine strengthening exercises. Its been 9 weeks since the injury and my back pain is starting to interfere with my daily life. Shutting down training for the time being until I feel healthy enough to work my way back. Step 1 : Get healthy, Step 2 : Hypertrophy work to get back into training, Step 3 : Ease back into Powerlifting. On a better note here is my Final review for my recent Beta Test.

    http://www.youtube.com/watch?v=Lq-r-JIJizA
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    Wow where do I begin..... 5 months of failed attempts at treatments, close to a 1,000 dollars spent, and in and out of the gym with thoughts of giving up and stepping away from powerlifting. Still figuring it out but may have started with a soft tissue injury in spine or some type of sprain, then an insane muscle imbalance involving weak glutes, lack of mobility in hips and tight psoas and probably much more. I have implemented a daily mobility circuit along with some at home strengthening exercises, tons of stretching, and baby steps in the compound movements. I have tweaked my squat form and am learning how to activate glutes in my lifts. Long story short im not 100 % sure what the injury was but im sure it was a bunch of different things that all compounded together to make the most confusing injury ever ha ha. All I know is that I am making progress finally, leaning on my faith more then ever, and waking up feeling stronger each day and in less pain. Gonna stay positive and continue to work hard and I have faith I will back back stronger then ever both mentally and physically with everything I have learned. One day at a time, step by step, plate by plate.

    WEEK 1

    Monday 9/10/12

    Bench Press (Pausing last rep)
    135 X 5
    165 X 4
    195 X 3 X 2
    220 X 3 X 5

    Squat (Focus on Glute activation)
    Bar X 10 X 2
    95 X 10 X 2
    135 X 10 X 3

    Narrow Grip bench (No arch or Wraps pausing last rep)
    150 X 5
    180 X 5
    205 X 4 X 4
    205 X 3
    185 X 4 X 2

    Flat Dumbbell wide press
    30 X 10
    40 X 10
    50 X 10 X 3

    GLUTE WORK

    Glute Bridge
    BW X 10 X 2 with 5 second holds on top.

    Quadruped hip Extension
    50lbs X 10 with 5 second holds 30lbs X 10 with 5 second holds

    Clam + Band
    Mini band X 10 X 2 with 5 second holds

    CORE

    Reverse crunches X 15 X 3

    Wednesday 9/12/12

    Conventional Deficit Deadlift no belt (100lb plate)
    Bar X 20
    65 X 10 X 2
    75 X 10 X 2
    85 X 10
    95 X 10 X 2
    95 X 8

    Bench press
    135 X 10 X 3 All reps paused

    Deadlift no belt
    95 X 10 X 2
    115 X 10
    135 X 10
    135 X 8

    Leg press single leg
    X 10 X 3

    Wide grip Pull down
    X 10 X 3

    Reverse hyper
    Only legs X 10 X 2

    STATIC CORE

    Planks
    front and side 30 seconds each X 2

    Dead bug to failure X 1

    MOBILITY

    Goblet Squat
    X 10 X 2 (8lb KB)

    http://www.youtube.com/watch?v=RJ_dWVScUKk
  26. Senior Member
    Deeerdre's Avatar
    Stats
    5'9"  168 lbs.
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    25
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    Achievements Posting Pro

    ur nuts dude keep up the good work
  27. New Member
    Kameron Ross's Avatar
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    Quote Originally Posted by Deeerdre View Post
    ur nuts dude keep up the good work
    ha ha thanks I think... I appreciate the support!!
  28. New Member
    Kameron Ross's Avatar
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    Week 2

    Monday 9/17/12

    Bench press (Pausing last rep)
    145 X 5
    175 X 4
    205 X 3 X 2
    230 X 3 X 5

    Squat
    45 X 10
    95 X 10
    135 X 8
    185 X 5 X 5

    Narrow grip no arch bench (No straps still pausing last rep)
    145 X 5
    175 X 5
    205 X 5 X 4
    205 X 4

    GLUTE WORK

    Glute Bridge
    BW X 10 X 2 with 5 second holds on top.

    Quadruped hip Extension
    (70bs) X 10 with 5 second holds (50lbs) X 10 with 5 second holds

    Clam + Band
    Mini band X 10 X 2 with 5 second holds

    Reverse crunches X 15 X 2
  29. New Member
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    91
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    85.5%

    Wednesday 9/19/12

    Conventional Deficit Deadlift no belt (100lb plate)
    Bar X 20
    95 X 10
    135 X 10 X 3

    Bench press (Pausing the last rep)
    145 X 5
    175 X 4
    205 X 3 X 2
    215 X 3 X 2
    230 X 2 X 2
    215 X 3
    Switch to Narrow Grip
    205 X 4
    175 X 5
    145 X 15

    Deadlift no belt
    95 X 10 X 2
    135 X 10
    185 X 5 X 3

    Wide grip Dead hang chins
    BW X 10,8,6

    Reverse hyper
    Only legs X 10 X 2

    STATIC CORE
    Planks
    Front and side 30 seconds each X 2

    Make sure to "LIKE" www.facebook.com/KamStrength
  30. New Member
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    Friday 9/21/12

    Squat no belt
    45 X 10
    95 X 10
    135 X 8
    185 X 5
    195 X 5
    205 X 5 X 3
    205 X 3 X 2

    Bench press (Pausing last rep)
    145 X 5
    175 X 4
    205 X 3 X 2
    230 X 3 X 5
    230 X 5

    GLUTE WORK
    Single leg glute Bridge
    BW X 10 X 2 with 5 second holds on top.

    Standing machine kick backs
    30 X 5 with 5 second holds then 5 strait reps
    50 X 5 with 5 second holds then 5 strait reps

    Clam + Band
    Mini band X 10 X 2 with 5 second holds first 5 reps

    FREAK FACTOR SHOULDERS
    Machine seated military press X 10+ X 3 (Last set Rest pause)

    Seated machine side raise X 10+ X 3 (Last set rest pause)

    CORE
    Hanging leg raises X 2 X failure


    Saturday 9/22/12

    Close grip paused floor press 5X5
    185 X 5
    195 X 5
    205 X 5 X 2
    205 X 4

    Single leg bottom up banded leg press (Tripled EliteFTS Monster
    Minis)
    Just bands X 5
    Bands + 45 X 5 X 4

    FREAK FACTOR ARMS
    Pre-Exhaust Biceps : Standing cable double bicep X Reverse pyramid X 10 to failure then Rest pause

    Rope press down wide grip X 10 + X 3 with last set being rest pause.

    Cable curl wide grip strait bar X 10 + X 3 with last set being rest pause

    Goblet squat
    8Kg X 10 X 2

    BAND ABDUCTION / ADDUCTION
    X 20 X 2 Front and Inner

    PNF hip flexors 3 minutes each leg

    Make sure to "LIKE" www.facebook.com/KamStrength

    http://www.youtube.com/watch?v=8jvMnIWBsTk
  31. New Member
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    Week 3
    Monday 9/24/12

    ..................... Bench is gonna take a while to comeback with the new form. A big arch is definitely out of the question for a while because when I do it the back fires up. Squats are becoming more comfortable with the new form just gotta keep grinding away at it. Mobility is helping a ton and the more flexible I become in the hip flexors and hips the better. Overall happy with this training session!!

    Bench press (Pausing last rep)
    150 X 5
    180 X 4
    210 X 3 X 2
    240 X 3
    235 X 3 X 4

    Squat no belt
    95 X 10
    135 X 5 X 2
    185 X 5
    205 X 4
    225 X 5 X 3
    225 X 3 X 2

    Narrow grip bench press (No straps)
    150 X 5
    180 X 5
    210 X 5 X 5

    Dumbell incline wide press
    30 X 10
    40 X 10 X 4

    GLUTE WORK
    Barbell Glute Bridge
    135 X 20 X 2 (Slight pause at top)

    Machine kick backs
    30 X 20
    40 X 20

    Band seated abduction
    EliteFTS mini + tubing X 20

    CORE
    Rocky's X 20 X 3

    Make sure to "LIKE" www.facebook.com/KamStrength
  32. New Member
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    Wednesday 9/26/12

    Conventional deficit Deadlifts no belt (100lb plate)
    45 X 20
    95 X 10
    115 X 6 X 2
    135 X 5
    155 X 5
    165 X 5
    175 X 5
    185 X 5 X 5

    Bench press (Pausing last rep)
    150 X 6
    180 X 5
    205 X 4
    220 X 3 X 2
    235 X 2 X 2
    250 X 1 X 2
    235 X 2 X 2
    225 X 3
    Switch to narrow grip no straps
    205 X 4
    190 X 5
    180 X 6
    170 X 7
    150 X 18

    Deadlifts no belt
    135 X 5 X 2
    185 X 5
    205 X 5
    225 X 5 X 3

    Wide grip dead hang chins
    BW X 12,10,8

    Level Reverse hyper
    BW X 10
    + 10 X 10 X 2

    Band abduction / adduction
    Front and inner X 20 X 2

    Static core
    Planks 40 seconds front and side X 2
    Dead bug X failure

    Make sure to "LIKE" www.facebook.com/KamStrength
  33. New Member
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    FRIDAY 9/28/12

    Squat
    95 X 5 X 2
    135 X 5
    185 X 5
    205 X 3
    225 X 1
    Shut it down back was saying no more.

    Bottom up Banded leg press (Doubled EliteFTS monster mini long bands)
    1 plate X 5
    2 plates X 5
    4 plates X 5
    6 plates X 5

    GLUTE WORK
    Barbell Glute Bridge
    135 X 10
    185 X 20 X 3 (Slight pause at top)
    Slight pause at top)

    Machine Kick backs
    50 X 20
    60 X 15

    Band seated abduction
    EliteFTS mini band tubing X 20 X 2

    FREAK FACTOR SHOULDERS

    Seated Machine military press X 10 X 3 with last set being rest pause

    Seated machine side raise X 10 X 3 with last set being rest pause

    Kettle bell goblet squats
    8kg X 10
    16 Kg X 10


    SATURDAY 9/29/12

    fReAk FAcToR

    ARMS
    Pre-Exhaust biceps : Double bicep cable curl X 10 X Failure pyramid with last set being rest pause.

    Pre-Exhaust Triceps : Rope cable press down X 10 X Failure pyramid with last set being rest pause.

    Seated machine flat hammer curl X 10 X 3 last set being drop set

    Strait bar Press down X 10 X 3 last set being drop set.

    Seated elbow pinned Db Curls X 10 X 3 last set being rest pause.

    Light hamstring curls X 20 X 3

    Back Extension : BW X 20 X 2

    Band abduction / adduction
    X 20 front / Inner X 3
  34. New Member
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    MONDAY 10/1/12

    Bench (Long pause on last rep)
    95 X 5 X 2
    135 X 5 X 2
    185 X 3 X 2
    205 X 3
    225 X 3
    245 X 3 X 5
    225 X 7

    fReAk FaCtor Training

    Chest
    Pre-Exhaust cable crossover X 20 X Fail with last set rest pause

    Incline hammer strength X 10+ X 3 with last set being rest pause

    Perfect pushup X Fail X 3 30 seconds rest

    Lats
    Pre-Exhaust wide grip pull down X 20 X fail with last set rest pause

    Wide grip pull down strait arm pull X 10+ X 3 with last set being drop set

    BW Hang X 1 minute

    Core
    Rockys X Fail X 3


    WEDNESDAY 10/3/12

    SQUAT
    95 X 5 X 3
    135 X 5 X 2
    185 X 3 X 2
    225 X 3
    Add Belt
    250 X 3
    275 X 3 X 3
    3 count pauses no belt
    185 X 3 X 2

    Bottom up Banded leg press (Doubled EliteFTS monster mini long bands)
    2 plates X 5
    4 plates X 5
    6 plates X 5
    7 plates X 5

    ISOLATION GLUTE HYPERTROPHY WORK
    - Barbell glute bridge
    185 X 20
    205 X 20 X 2

    fReAk FaCToR ARMS
    Pre-exhaust seated machine preacher curl X 20 X Fail with last set rest pause

    Pre-Exhaust reverse grip press down X 20 X fail with last set rest pause

    Cable curl X 10+ X 3 with last set drop set

    Seated machine side press down X 10+ X 3 with last set rest pause

    STATIC CORE
    Planks X 40 seconds front and 30 seconds side X 2

    Dead bug to failure X 1

    INSTAGRAM @ Kameron_Ross

    TWITTER @ Kameron_Ross
  35. New Member
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    I sound like a broken record and I apologize but........... during the last 4 weeks my idea of working back into the big 3, thinking that as long as I go light my issue with my back will improve. Sadly it just keeps making me take steps backwards and leaving me in pain daily. Talk about a confusing injury. Even with A TON of mobility work / stretching my body is telling me heavy should not be in my vocabulary for a while. As with anything in my life I am staying optimistic, leaning on my faith, and moving forward with something new. That being said I am working with a rehab specialist to help with my mobility work, I have an appointment with a orthopedic doctor soon and will be scheduling a MRI and/or X-ray to rule out something big.

    Now onto the less boring stuff! Having always been lacking upper body size my focus for the next few months will be adding size and leaning out. Not possible you say? I have had some awesome success with Carb-backloading and recently purchased the book to fine tune the diet. That style of eating and utilizing USPlabs supplements will help me add size while staying lean. Will be taking before pictures to track my progress and will be hammering hypertrophy work with a style of training that I have had success with. This combined with mobility work and strengthening what the doctors / rehab specialists say I need to work on will help my tremendously in the future when the time is right to powerlift again. Stay tuned for update pictures, how my diet is going, and what supplements I am using from USPlabs to pack on the size. I truly believe everything happens for a reason and I am blessed to have such adversity to overcome. Everyones support is greatly appreciated!!! Will continue with training logs to give some people some inisight on what is working for me to add size and some key movements I am doing for mobility.
  

  
 

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