USPlabs Athlete Kameron Ross

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  1. 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


  2. 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
    •   
       


  3. 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

  4. 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

  5. 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
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. nice vid bro!
    RecoverBro ELITE

  17. Quote Originally Posted by mattrag View Post
    nice vid bro!
    Thank you!!!! I appreciate the support.

  18. 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

  19. 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

  20. 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

  21. 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

  22. 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.

  23. 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!

  24. 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)

  25. nice vid bro
  •   

      
     

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