USPlabs Athlete Kameron Ross

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  1. 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
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  2. HURRAY 50!!!

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. “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!

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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~

  18. 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

  19. 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
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