USPlabs Athlete Kameron Ross

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

    ................. Took everything inside me not to squat but I would rather be healthy on wednesday and friday from my last heavy days before the meet. Bench seems to be dialing in well and I am confident I will hit a big PR at the meet. Feeling more and more healthy each day and will be 100 % come meet time!

    Bench Press (Pausing last rep)
    180 X 5
    225 X 4
    255 X 3 X 2
    290 X 3 X 4
    290 X 3 (All reps paused)


    Leg press + Doubled EliteFts bands
    450 X 5
    540 X 5
    630 X 5
    720 X 5
    800 X 3

    Bench Round 2 (No feet belt or wraps)
    200 X 5
    235 X 4
    270 X 3 X 3
    275 X 5

    Dumbbell fly / Press All reps paused
    65 X 8
    75 X 8
    85 X 8
    Switch to only Dumbbell Press
    100 X 10
    120 X 6
    100 X 10

    45 degree back extension (Fast and explosive!)
    BW X 10
    + 25 X 5
    + 35 X 5
    + 45 X 5

    TRAINING VIDEO : http://youtu.be/XhrT6QnMHvo


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

    ................. Last heavy deadlift day in the books! I do plan on hitting another double pause / hip thrusts day however. Groin seems to be almost back to 100% and feeling good. Taking a extra day between deads and squats to allow it ample time to heal up. Instead of working out friday I will bump it to saturday and hit my last heavy squat workout. Then most likely do my double pause / hip thrusts day on monday to finish up deads. Then all that is left is a light squat and light bench with my feet up on wednesday and a couple days of rest until showtime!

    Bench Press (Pausing last rep)
    180 X 5
    220 X 4
    255 X 4 X 2
    270 X 3 X 2
    290 X 2 X 3
    315 X 1 X 4
    290 X 2 X 3
    270 X 3 X 2
    Switch to no feet
    255 X 4
    235 X 5
    220 X 6
    200 X 7
    185 X 12 (ALL reps paused)

    Dumbbell fly
    60 X 10
    75 X 10 X 3

    Deadlift
    340 X 4
    410 X 4
    475 X 3 X 2
    545 X 3 X 2
    585 X 2 X 3

    Triceps
    Rope press downs X 10 X 3

    Abs
    Standing cable crunches X 12,10,8

    TRAINING VIDEO : http://youtu.be/kFwgulL5JSw
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  3. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 Day 5 OF MEET PREP

    ................. 560 felt great! Bench is also peaking very nicely. Only one more heavyish workout with double pauses and hip thrusts then light bench and squat on tuesday! SO CLOSE! I am foaming at the mouth to go off on the platform.

    Squat
    135 X 5 X 2
    225 X 4
    315 X 3
    405 X 2
    Add self wrap
    455 X 1
    500 X 1
    530 X 1
    560 X 1
    500 X 3

    Bench press
    180 X 5
    225 X 4
    255 X 3 X 2
    290 X 3 X 5
    290 X 5 pausing every rep

    Dumbbell fly / Press X 10 X 5
    60 X 10
    80 X 10
    Switch to only Dumbbell press
    100 X 15

    TRAINING VIDEO : http://youtu.be/g5HzINCwqEg

  4. SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 Day 6 OF MEET PREP

    ................. Heavy work is done! Nothing is bothering me and I feel pretty healthy. After some light squats and bench on tuesday it will be all about recovery and mentally preparing for some PR's on saturday.

    Double Pause Deadlifts No Belt
    330 X 3
    405 X 3
    475 X 3 X 2
    515 X 3 X 3

    No feet bench Bench (Pausing last rep)
    180 X 5
    225 X 5 X 2
    255 X 5 X 3
    225 X 13 (No pauses)

    Dips
    BW X 10 X 2
    + 25 X 5
    + 50 X 5
    + 75 X 5
    + 100 X 7
    BW X 25

    Hip thrusts
    405 X 5
    495 X 5
    545 X 5
    585 X 6 + Long pause

    TRAINING VIDEO : http://www.youtube.com/watch?v=H9_KnQtSRJQ

  5. “Though the road has been hard as the day is long, I wouldn’t trade in a second. The strength that’s allowed me to endure doesn’t come from what you see-- the callused hands, blood shot eyes, and bleeding shins. No, it runs deeper. To get to it, you’d have to cut away all the layers of doubt and distraction till knife hits bone. The seconds are passing by. Find that itch... Scratch till there’s nothing left.”

    Northwest APA-WPA Spring Powerlifting Championships 220 Class Drug Free

    Squat
    1st Attempt : 502 lbs GOOD LIFT
    2nd Attempt : 534 lbs GOOD LIFT
    3rd Attempt : 573.2 lbs GOOD LIFT (Ranks #44 in the Country)

    Bench
    1st Attempt : 314 lbs GOOD LIFT
    2nd Attempt : 332 lbs GOOD LIFT
    3rd Attempt : 352.7 lbs GOOD LIFT (Ranks #32 in the Country)

    Deadlift
    1st Attempt : 601 lbs GOOD LIFT
    2nd Attempt : 633 lbs GOOD LIFT
    3rd Attempt : 661.4 lbs GOOD LIFT (Ranks #28 in the Country)

    TOTAL : 1587 @ 216 (Ranks # 32 in the Country)

    MEET VIDEO : http://youtu.be/K8SadcwGmkg

    .................. Wow what can I say about this meet other than giving credit where credit is due. Without my Lord and Savior Jesus Christ none of this would be possible. After being very very disappointed with my last two meets going 9 for 9 and hitting giant PR's all day long was like a dream. Having smoked all my lifts going into my last deadlift, I experienced one of the biggest adrenaline rushes of my life as I pointed to the heavens, repeated Phil 4:13 in my head and gave 661 for a ride. Grinding it out and setting the bar down I let all my built up anger, fear, blood, sweat, tears, and disappointments go in a emotional release I will never forget. Embracing everyone who has been there for me through thick and thing with hugs and high fives is a moment that still chokes me up. Receiving texts very soon after from all my friends and family who could not attend was also very special. I live and breath powerlifting and I pour my heart and soul into every meet with more passion every time. It was truly an amazing experience to finally reap what I sowed after months of hard work. What struck me the most and played a part in my freak out was finally achieving what I set out to do at a meet. New goals have been set and I am looking forward to see what God has in Store for me in the future!
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  6. SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 1 OF MEET PREP

    ................. BACK TO WORK! I am deadlifting at a Pro event at the Emerald cup bodybuilding championships April 21st. These next couple weeks will be 100% geared to peaking my deadlift. Excited to make a run at 675+ on the biggest stage of my life! I am also training at a new gym that hasnt even opened yet so limited videos for this week because the owner wants to keep it hush hush before the grand opening.

    Front squat
    135 X 5
    185 X 5
    225 X 5
    245 X 3
    275 X 3 X 5

    Safety squat bar bottom up squats
    150 X 5
    200 X 5
    225 X 3
    275 X 3 X 5
    275 X 6


    Core
    Hanging leg raises
    BW X 10 X 5

    Kneeling cable crunches X 16, 14, 12, 10

  7. SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 3 OF MEET PREP

    ................. Wanted to just work up to a heavy single to kinda recharge my body and be able to start hitting the ground hard again. VERY happy with how 600 felt.


    No belt conventional stiff leg deads touch and go
    135 X 10
    225 X 5
    315 X 5
    355 X 5 X 5

    Deadlifts
    135 X 5 X 2
    225 X 4
    315 X 3
    405 X 3
    500 X 3
    545 X 3
    575 X 1
    600 X 1

    Core
    Planks
    BW X 30 seconds
    + 25 X 30 seconds
    + 45 X 30 seconds
    + 70 X 30 Seconds

    TRAINING VIDEO : http://www.youtube.com/watch?v=yJ_Ym-Fl4z4

  8. SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 5 OF MEET PREP

    ................. Decided to try Thompson stye training where you continue to add chains every set so at first its speed work then it turns into a heavy max effort set. LOVED IT! Today really was all about strengthening my power off the floor. Next week ill up the weights and really push the limits.


    Thompson style Sumo stance paused box squats
    315 X 3
    365 X 3
    405 X 3
    455 X 3
    500 X 3
    500 + 24 lbs in chains X 3
    500 + 36 lbs in chains X 3
    500 + 48 lbs in chains X 3
    500 + 60 lbs of chains X 3
    500 + 72lbs of chains X 3
    500 + 84 lbs of chains X 3
    500 + 96 lbs of chains X 3
    500 + 120 lbs of chains X 5

    Bench (Pausing last rep)
    225 X 3
    245 X 3
    275 X 3 X 5
    225 X 18


    Core
    Standing band Crunches X 12,10,8,6

    Side bends
    30 X 10
    50 X 10
    60 X 10
    70 X 10
    80 X 10

  9. SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 6 OF MEET PREP

    ................. Wanted to give to apply the Thompson style training to deadlifts also. Felt great having the weight be the heaviest after my second pause which is where I usually get stuck. My posterior chain was absolutely destroyed after this workout!

    Thompson style no belt double pause deads
    245 X 3
    335 X 3 X 2
    385 X 3
    425 X 3
    475 X 2
    425 X 3 + 12 lbs of chains
    425 X 3 + 24 lbs of chains
    425 X 3 + 36 lbs of chains
    425 X 3 + 48 lbs of chains
    425 X 3 + 60 lbs of chains
    425 X 3 + 72 lbs of chains
    425 X 3 + 84 lbs of chains
    425 X 3 + 96 lbs of chains
    425 X 3 + 108 lbs of chains
    425 X 3 + 120 lbs of chains

    Upper back safety squat bar good morning
    150 X 10
    170 X 10
    190 X 10 X 3

    Shrugs slow and squeezed
    135 X 10
    225 X 10
    315 X 10 X 3

    Dimel deads + short minis
    135 X 25 X 3

    Back decompression X 1 minute X 2

    5 minute Mckarley hip stretch

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

  10. SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 2 Day 1 OF MEET PREP

    ................. Holy smokes I felt great today! Strength is starting to peak again and I am confident what I am doing is going to carryover to a huge pull on april 21st! Front squats felt a ton better last week and Im so pumped to get back into the gym on wednesday for some heavy pulls!

    Front squat
    135 X 5 X 2
    185 X 5
    225 X 5
    275 X 3
    300 X 3 X 2
    315 X 3 X 3
    225 X 6 pausing in the hole


    Safety squat bar bottom up squats
    150 X 5
    200 X 3
    250 X 3
    300 X 3
    330 X 3
    350 X 3 X 3
    275 X 10


    Core
    Hanging leg raises X 12 X 3

    Kneeling cable crunches X 16, 14, 12

    5 minute foam roll

    Hip distraction stretch X 1 minute each leg

    TRAINING VIDEO : http://www.youtube.com/watch?v=qYQ9ISvAKPU

  11. SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 2 Day 3 OF MEET PREP

    ................. Weight felt heavy today but I was not surprised after mondays workout. I could barely bend over on tuesday so being able to double 600 a few times felt great. Felt a small strain in lower back doing stiff legs so shut it down a little early. Will bump training back a day so my last 3 training days will be saturday, sunday, then tuesday to wrap it up! I was hooked up with a deep tissue massage on tuesday so im pumped to get the kinks worked out and be 100 % by show time. Not worried about the lower back i have felt it before and will belt up from here on out and be good to go.

    Deadlift
    165 X 5 X 3
    255 X 4 X 2
    345 X 3
    435 X 3 X 2
    525 X 3
    575 X 1
    600 X 2 X 3 (90% of max)
    525 X 8


    No belt stiff leg touch and go
    Double over hand conventional
    165 X 10 X 2
    255 X 5
    305 X 5
    Switch to mix grip
    345 X 5
    375 X 5 X 2
    375 X 3


    Core
    Planks
    BW X 30 seconds
    + 25 X 30 seconds
    + 45 X 30 seconds
    + 80 X 30 seconds

    Upside down band back decompression X 1 minute X 3

    Band abduction / adduction X 10 X 3

    5 minute foam roll

    TRAINING VIDEO : http://www.youtube.com/watch?v=g3J7vlMhcKs

  12. SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 2 Day 5 OF MEET PREP

    ................. Shutting down training early to allow my back to heal. I am confident the work I put in to recharge, reload, and smoke a PR on the 21st was sufficient. I will let this week be all about rest, recovery, and an opportunity to enjoy the blessings I received from what initially looked like as a set back. I am excited to mentally prepare and visualize bringing more intensity, passion, and faith to the stage April 21st at my first Pro level show. No matter what your situation is never focus on the negatives. I truly believe everything happens for a reason and if you dig hard enough, a situation that may look discouraging can very well be a blessing.

    Paused Sumo Stance Thompson style box squats
    135 X 5 X 3
    225 X 4 X 2
    315 X 5
    405 X 5
    500 X 3
    Shut it down. Lower back not agreeing

    Hip thrusts
    135 X 10
    225 X 5
    315 X 5
    405 X 5

    Bench
    135 X 5 X 3
    185 X 4 X 2
    225 X 18

    GHR pause at top squeezing gluts
    - Lots and lots

    Planks
    BW X 30 seconds
    + 25 X 30 seconds
    + 45 X 30 seconds
    + 90 X 30 seconds
    + 115 X 30 seconds
    + 135 X 30 seconds

    Core
    Hanging leg raises 16,14,12

    Upside down Back decompression X 3 X 1 minute

  13. Well im dissapointed to say the least. Warmed up to 455 and my back injury forced me to shut it down and pull out of the competition. Looks like its worse then I thought. First Pro show and amazing opportunity missed but keeping a postive attitude. Will talk to Chiropractor monday and focus on bench and rehab to fix all my weaknesses to correct this issue. Incredibly blessed for all the people who support me and I really wish I could of hit something big for ya. Next full meet is in December and I promise I'll come back Stronger then ever. Nothing in my life has ever came easy and powerlifting is no exception. Faith, dedication, passion, and discipline has never failed me and those four things will get my through this.

    "Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." ~Michael Jordan~

  14. SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 1

    ................. Day 1 back in the gym was rough. Trying to stay patient and figure out what I need to do in the gym to strengthen the muscles needed to fix this Si Joint problem. Its hard for me to not go balls to the wall in a training session so this next few weeks are gonna be just as hard mentally as physical coming back from this injury. None the less what doesn't kill my makes me stronger so will keep a positive attitude! Starting bench pretty light because i didnt bench much these last few weeks and will slowly add weight. Will be hammering posterior chain work because i think it will be a remedy for this problem.


    Bench press (Pausing last rep)
    165 X 5
    200 X 4
    230 X 3 X 2
    265 X 3 X 5

    Squat
    135 X 10 X 5

    No feet bench
    180 X 5
    200 X 4
    225 X 4

    Dumbell fly / Press X 10 X 5
    40 X 10 X 5

    Hip thrusts
    135 X 10 X 2
    185 X 10 X 2
    225 X 5

    GHR
    BW X 10 X 3

    Core
    Kneeling cable crunches X 12,10,8

    TRAINING VIDEO :http://www.youtube.com/watch?v=uVtXZ7i_tgI

  15. SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 3

    ................. Progress is all I am looking for! Stronger today then yesterday. Along with the injury my mobility as gone out the window bringing that flexibility back is going to be a huge priority!

    Conventional stance no belt Defecit pulls
    115 X 10 X 5

    Bench press (Pausing last rep)
    165 X 5
    200 X 5
    230 X 4 X 2
    250 X 3 X 2
    265 X 2 X 2
    280 X 1 X 3
    265 X 2 X 2
    250 X 3 X 2
    Switch to no feet belt or straps
    230 X 4 X 2
    215 X 5
    200 X 6
    180 X 7
    165 X 17

    Dumbel fly
    50 X 10
    60 X 10
    70 X 10
    60 X 10
    50 X 10

    Seated cable row X 10 X 3

    Sumo pulls no belt
    135 X 5 X 5

    No belt Walking Lunges
    115 X 20 X 3

    Core
    GHR static holds
    BW X 30 seconds X 3

    TRAINING VIDEO : http://youtu.be/h2xSnmB8_Yc

  16. SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 5

    ................. Learning more and more everyday on where my weaknesses are. I believe I have a extended anterior pelvic tilt that may be causing the lower back pain. Been working on some stretches to bring back some mobility and lower back pain has already started to go away. Its looking like I will need to change my squat form up a little bit and not sit back so much. I have been watching videos of Sam Byrd on how he squats and will work on it each time squats come up. I actually think this style of squatting will actually have more carryover to my deads.

    Maxes set at :
    Squat : Back rehab
    Bench : 330
    Deadlift : Back rehab

    Squat
    135 X 10 X 2
    185 X 8
    225 X 6 X 3

    Bench press (Pausing the last rep)
    165 X 5
    200 X 4
    230 X 3 X 2
    265 X 3 X 5
    265 X 7

    Chest Dips
    BW X 10 X 2
    + 25 X 5
    + 50 X 5 X 3

    GHR
    BW X 10 X 2
    To Failure X 3

    Core
    Seated machine crunch X 12 X 3

    Training Video : http://youtu.be/-D7FIETURwE

  17. SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 6

    ................. Double pauses felt surprisingly good. Definitely could not go any heavier without risking getting hurt again but it felt good to be pulling something off the ground ha. I loved how the football bar felt and will be using as often as possible!

    Maxes set at
    Squat : Back rehab
    Bench : 330
    Deadlift : Back rehab

    Double pause deads no belt
    135 X 5 X 3
    185 X 5 X 2
    225 X 5

    No feet Tricep bar narrow, medium,wide
    115 X 3,3,3
    145 X 3,3,3
    165 X 3,3,3
    185 X 3,3,3 X 2

    Raised Single Bulgarians
    Bar X 10
    65 X 10
    85 X 10 X 3

    Dumbell RDL's
    25's X 10 X 3

    Bicep / Tricep Supersets
    Schuab presses : 30's X 10 X 3
    +
    Seated no back dumbell curl : 40's X 20 X 3

    Cable curls X 10 X 3 + drop set
    +
    Rope press down X 10 X 3

    TRAINING VIDEO : http://youtu.be/-jyF64M6bMQ

  18. SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 2 Day 1

    ................. Bench is starting to feel comfortable again! Squats felt better in a sense I could hit depth easier but my back felt way unstable. After 275 X 3 it was telling me to stop. Trying to work on a new form of squatting where I dont allow my but to raise out of the hole. Its gonna take a lot of practice, New bar placement, different decent, and HAMMERING glute work and learning how to use them out of the hole. Atleast i have some time to work on it ha. Looking forward to a more upright squat form and a smoother squat.

    Maxes Set at :
    Squat : Back rehab
    Bench : 344
    Deadlift : Back Rehab

    Bench press (Long pause on the last rep)
    170 X 5
    205 X 4
    240 X 3 X 2
    275 X 3 X 5

    Squat
    135 X 10 X 2
    185 X 8
    225 X 5
    275 X 3

    No feet bench (Long pause on the last rep no belt or wraps)
    170 X 5
    215 X 5
    225 X 5 X 4
    225 X 7

    GHR
    BW X 10
    + EliteFTS mini X 5
    + Doubled EliteFTS mini X 5 X 3

    CORE
    Standing band crunch X 14,12,10,8,6

    Mobility work X 15 minutes

    TRAINING VIDEOS : http://youtu.be/RoFiVAQgdok

  19. SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 2 Day 3

    ................. Felt good to pull again but the back was fighting it hard. Had to shut it down way earlier then I wanted to. Bench is starting to become comfortable again! Im looking forward to jacking up the percentages and getting into some heavy weight again.

    Maxes set at
    Squat : Back rehab
    Bench : 344
    Deadlift : Back Rehab

    Bench press (Long pause on the last rep)
    170 X 5
    205 X 4
    240 X 4 X 2
    260 X 3 X 2
    275 X 2 X 3
    260 X 3 X 2
    Switch to no feet
    240 X 4
    225 X 5
    205 X 6
    190 X 7
    170 X 21

    Dumbell fly / Press
    50 X 10
    65 X 10
    75 X 10
    80 X 10 X 2

    Deadlift
    165 X 5 X 3
    235 X 5 X 2
    285 X 4

    Walking Lunges No belt
    95 X 20
    115 X 20
    135 X 20 X 3

    Rope cable high pulls
    X 10 X 5

    Static core
    Planks
    BW X 30 seconds
    45 X 30 Seconds
    90 X 30 seconds
    135 X 30 seconds

  20. SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 2 Day 5-6

    ................. I thought progress was being made on the back rehab until a set of 5 with 225 squats about put me on my face from my back seizing up so bad. Seeing a ART Chiropractor specialists on monday to figure this thing out! In the meantime shutting squats and deads down for 4 weeks. Sounds pretty depressing but in the meantime I will bring up weaknesses in my Glutes and hamstrings, focus on the bench and accessories to help it catch up, and work on mobility. By the time I am able to squat and deadlift again my weaknesses will be my strengths and my numbers will sky rocket. My drive, faith, and dedication will not be shaken and no matter what circumstance I am in I will always be making progress.

    Bench press (Long pause on the last rep)
    170 X 5
    205 X 4
    240 X 3 X 2
    275 X 2 X 5
    275 X 7

    Dips (Bent over)
    BW X 10
    25 X 5
    50 X 5
    75 X 5
    100 X 5


    45 degree back extension glute focus
    BW X 10
    + 10 X 10
    + 25 X 10
    + 35 X 10
    + 45 X 10

    Core
    Hanging leg raises : BW X 10 X 3

    ----------------------------------------------------------------------------------------------------------------------------------------
    WEEK 2 Day 6

    No feet Narrow grip Bench
    225 X 5 X 3
    185 X 13

    Step ups
    Bar X 10
    95 X 10
    115 X 10 X 2
    95 X 10 X 2

    HYPERTROPHY WORK

    SHOULDERS
    Seated dumbell press X 10 X 5
    +
    Dumbel Shrugs X 20 X 5

    Seated side raises X 15 X 6
    +
    Behind the back barbell shrugs X 20 X 5

    ARMS
    Seated isolation curl X 12 X 5
    +
    Single cable press down X 12 X 5

    Standing Ez bar curl X 12 X 5
    +
    Over head dumbell skull crusher X
    12 X 5

    Bell curls X 20

    Mobility Work

    TRAINING VIDEO : http://youtu.be/oY6a5epuUEg

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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

  30. 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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