USPlabs Athlete Kameron Ross

[Kameron Ross]

"There is no secret routine; there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. This is what I mean when I say accept your limits and when the time is right, you will push right through your limits time and time again, mentally and physically."

My name is Kameron Ross and I am a lifetime drug free powerlifter. I have been training strictly powerlifting since January 2010. My first powerlifting meet was August 2010 and that day I was bitten by the iron bug. Each day my passion grows for the sport and my motivation is through the roof. I am starting this training log to be surrounded by people who share my passion, can help me improve, and continue to learn as much as possible about training as I can. I appreciate and welcome any advice!

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 4 DAY 6

Double Pause Deads (No belt)
315 X 4
375 X 4
440 X 3 X 2
470 X 2 X 4

Incline Bench Press
205 X 6
215 X 6
225 X 6 (PR)
225 X 4

Military press
95 X 5
115 X 5
135 X 5 X 3

Hip Thrusts
225 X 5
275 X 5
315 X 5
365 X 5 X 2

Bottom up Leg press + doubled Light bands
2 plates X 6
4 plates X 6
6 plates X 6
8 plates X 6 X 3

Rope cable high pulls
X 10 X 6 (3 low 3 high)

Felt great today! I was worried I would not be able to pull without a belt because my SI joint has been acting up causing some lower back pain. Luckily it held up and I am confident I am close to 100 % again! I have begun to Roll on a big PVC pipe for 20 minutes and stretch for 10 before I go to bed and its already helping tremendously! It takes a great deal of self-motivation to do it but the pay off is worth it.

Since I cant post videos until 50 + posts just google " Kamross07 " if you wanna check out my channel and my training videos!

 

[mattrag]

Subbed. Shieko is no joke bro. Good luck!

 

[Kameron Ross]

Subbed. Shieko is no joke bro. Good luck!

Thanks! Loving the challenge so far!

 

[emekajokammor]

S/O to big Kam! Been knowing this guy for a while now. B E A ST

[video=youtube;leyBk6Um0mI]http://www.youtube.com/watch?v=leyBk6Um0mI[/video]

 

[emekajokammor]

BTW, Welcome to AM homie!

 

[Kameron Ross]

BTW, Welcome to AM homie!

MY MAN EMEKA! Good to know you are here also! Just trying to connect with more people who have the same passion as me..... Killin that iron! I wanted to ask you are you jumping on that FTP beta test over at USPlabsdirect? Thanks for posting my Video also I was pissed I couldn't post them just yet ha ha.

 

[mattrag]

S/O to big Kam! Been knowing this guy for a while now. B E A ST

YouTube Link: http://www.youtube.com/watch?v=leyBk6Um0mI

Nice!! I'll give it a look once I hit my comp!!

 

[emekajokammor]

MY MAN EMEKA! Good to know you are here also! Just trying to connect with more people who have the same passion as me..... Killin that iron! I wanted to ask you are you jumping on that FTP beta test over at USPlabsdirect? Thanks for posting my Video also I was pissed I couldn't post them just yet ha ha.

lmbo! i know you were because i was the same way. lol, had the big homie Dunhill post my vid, just helping you like someone helped me.

As for the FTP beta test, i can't get it on that. Repping for AX as well as i'm not a FTP user. Sure it will be a dynamic experience tho... You gettin in on it?

 

[Kameron Ross]

lmbo! i know you were because i was the same way. lol, had the big homie Dunhill post my vid, just helping you like someone helped me.

As for the FTP beta test, i can't get it on that. Repping for AX as well as i'm not a FTP user. Sure it will be a dynamic experience tho... You gettin in on it?

Repping for AX awesome!!! Im not sure I am gonna wait untill the APP is up to decide. Keep Killing that Iron my friend.

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 5 DAY 1

....................... After saturdays workout squatting was Brutal!

Bench press (Long pause on the last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 3 X 5

Squat
260 X 5
310 X 4
365 X 3 X 2
415 X 3 X 4
415 X 5

Bench Round 2 (Feet up no belt / wraps still pausing last rep)
180 X 5
215 X 4
250 X 3 X 3
250 X 5

Dumbbell fly
37.5 X 10
50 X 10
60 X 10 X 3

VIDEO ON YOUTUBE CHANNEL!!

 

[Kameron Ross]

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

......... WOW what a workout! Deads felt great and I am definitely getting a good carryover from double pauses, hip thrusts, and a high volume of pulling. Going back to deadlifts and running double pauses in the same workout was brutal! Starting to really like the banded leg press and I am glad I added those in. Bench is coming along nicely as well!

Deadlift
320 X 4
380 X 4
445 X 3 X 2
510 X 3 X 5

Bench Press (Pausing last rep)
165 X 6
200 X 5
230 X 4
250 X 3 X 2
265 X 2 X 3
No feet or belt / wraps (still pausing last rep)
250 X 3 X 2
230 X 4
215 X 5
200 X 6
180 X 7
165 X 22

Dumbbell fly
45 X 8
60 X 8
70 X 8 X 2

Double pause Deads (no belt)
320 X 4
380 X 4
445 X 3 X 5

Leg press + Doubled EliteFTS light bands
4 plates X 6
6 plates X 6
8 plates X 6
10 plates X 6

Abs : hanging leg raise X 10 X 3

VIDEO ON YOUTUBE CHANNEL

 

[Kameron Ross]

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

............. Happy with how squats went after how my hips were feeling from pulling only 48 hours ago. Almost done with week five then its one more week of Sheiko then some rest , Mock meet, de load and another cycle of epicness!

Squat
260 X 5
310 X 4
365 X 3 X 2
415 X 3 X 5

Bench Press (Long pause on the last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 3 X 4
265 X 7

Squat
260 X 5
310 X 5
365 X 5 X 4
370 X 5

Triceps : X 10 X 5

VIDEO ON YOUTUBE CHANNEL

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 5 DAY 6

........................... Was not sure how this workout was going to go because I felt pretty beat up from squats the other day. I was really happy with my 510 X 8 especially after 5 working sets of doubles. Had to cut the workout a little short because of time restrains but it was probably for the better since next week is the heaviest week of this Sheiko cycle.

Bench press (No feet or belt / wraps with a long pause on the last rep)
165 X 6
200 X 6
215 X 6 X 3
215 X 13

Deadlifts
320 X 4
380 X 4
445 X 3 X 2
510 X 2 X 5
510 X 8

VIDEO ON YOUTUBE CHANNEL!!

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 1

......................... Felt great to get some heavyish weight in my hands! Experimented a little bit on foot position on squats to take some pressure off my nagging hip flexor and it seemed to help. Made the squat a little different out of the hole but way more explosive at lockout. Happy with how bench felt especially feeling a little beat up. Cant wait to pull tomorrow!

Squat
260 X 5
315 X 4
365 X 3 X 2
415 X 3 X 2
440 X 2 X 2
470 X 1 X 2

Bench Press (Long pause on the last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 2 X 2
295 X 1 X 3
255 X 2
255 X 9

Dumbell fly
45 X 10
60 X 10
75 X 10
70 X 10 X 3

Squat
285 X 5
340 X 4 X 2
390 X 3
390 X 2 X 2 (1st as fast as possible, 2nd pause in the hole)

VIDEO ON YOUTUBE CHANNEL!!

 

[Kameron Ross]

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

......................... This workout was a huge GUT check and one hell of a mental challenge. The first double with 570 felt good then each set of the last 3 felt like I was hitting a max effort lift each time. I surprised myself being able to finish. Walked away from this workout knowing my body is capable of a lot more then I think!

Bench Press (Long pause on the last rep)
165 X 5
200 X 5
230 X 4 X 2
250 X 3 X 2
265 X 2 X 3
Switch to Feet up no belt / Wraps still pausing last rep
250 X 3 X 2
230 X 4
200 X 6
165 X 25

Deadlift
320 X 4
380 X 4
445 X 3 X 2
510 X 3 X 2
570 X 2 X 4

Triceps : Wide grip press down X 10 X 5

Bottom up Leg press + doubled eliteFTS light bands[/U]
4 plates X 5
6 plates X 5
8 plates X 5
10 plates X 5
11 plates X 5

Abs : Standing cable crunches X 10 X 5

VIDEO ON YOUTUBE CHANNEL!!!!

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 5

.......................Hell of a workout. Squats are feeling stronger then ever and I am starting to get a handle on my bicep tendon pain. PR's all day long in this workout. FEELING STRONG!!!

Bench Press (Long pause on the last rep)
165 X 5
200 X 3
230 X 3 X 2
265 X 3 X 4
265 X 3 (Pausing every rep)

Squat
260 X 5
315 X 4
365 X 3 X 2
415 X 3 X 3
415 X 2 X 2 (1st for speed, 2nd pause in the hole)

Bench press round 2 (Feet up no belt/wraps still pausing last rep)
185 X 5
215 X 5
250 X 4 X 3
250 X 6

Dumbbell fly
50 X 10
60 X 10
70 X 10 X 2
80 X 10

Leg press + doubled eliteFTS light bands
4 plates X 5
8 plates X 5
9 plates X 5
10 plates X 5
12 plates X 5

TRAINING VIDEO ON YOUTBE CHANNEL!

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 6

...................... That concludes my very first cycle of Sheiko training! Wow has it been a experience ha ha. I loved every second and being pushed in every training session was awesome. This wednesday I am going in to do a Mock meet and hit some heavy singles to see where my strength is at. I am not necessarily going to go for all new PR's just get used to some heavy weight again before I start a new cycle. Excited to see where I am at because without a doubt I am stronger then 6 weeks ago. Learned a lot and my next cycle will be more customized to me.


Double overhand Conventional Deficit Deadlift no belt
320 X 3
380 X 3 X 2
415 X 3 X 4
415 X 10 (switched to mixed grip)

Incline bench
185 X 4
205 X 4
225 X 4
240 X 4
225 X 8

Chest Dips
+ 10 X 6
+ 25 X 6
+ 35 X 6
+ 45 X 6 X 2

Face pulls X 10 X 6

Hip Thrusts
315 X 5
365 X 5
405 X 5
455 X 5
500 X 6

TRAINING VIDEO ON YOUTUBE CHANEL!!

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : MOCK MEET

...................... Went in not exactly knowing how much strength I have gained from this crazzy Sheiko training and WOW was I surprised. Everything felt GREAT and I hit a much bigger total then I thought I was going to with a lot left in the tank! Bench was the biggest surprise because usually someone does not gain a lot in bench from so much volume. I can't wait for another cycle this time knowing all my hard work will pay off in the end! I am a Sheiko Believer!

Squat
135 X 5 X 2
225 X 5
315 X 3
405 X 2
440 X 1

1st attempt : 475
2nd attempt : 500
3rd attempt : 525 (PR)

Bench
135 X 5
185 X 4
225 X 3
265 X 1
295 X 1

1st attempt : 315
2nd attempt: 330
3rd attempt : 340 (PR)

Deadlift
135 X 10
225 X 5
315 X 3
405 X 2
495 X 1

1st attempt : 575
2nd attempt : 605
3rd attempt : 635 (PR)

1500 No knee wrap total @ 215

TRAINING VIDEO ON YOUTUBE CHANNEL

 

[Kameron Ross]

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

...................... Hell of a way to Kick off my new Training cycle! Strength was great, endurance was through the roof, and my motivation is higher then ever. Started taking Compound 20 again and was reminded why its one of my favorite supplements. I am looking forward to continually pushing myself this cycle with some added tweaks to make it even more brutal. In 4 weeks I will do another Mock meet and really push my limits to see where I am at. Then it will be 3 weeks of more training and a short PEAK weak and its time to hit something huge in the 220's.

Bench (Long pause on the last rep)
170 X 5
205 X 4
240 X 3 X 2
270 X 3 X 4
270 X 3 (Paused all 3)

Squat
265 X 5
320 X 4
370 X 3 X 2
425 X 3 X 4
425 X 3 (All paused) (PR)

Bench press (no feet or belt / still pausing last rep)
190 X 5
220 X 5
255 X 4 X 4
255 X 5

Dumbbell fly
40 X 10
60 X 10
70 X 10 X 2
80 X 10

ATG narrow stance Bottom up Squat (no belt)
225 X 5
275 X 5
315 X 5 X 2
340 X 5 (PR)

TRAINING VIDEO ON CHANNEL!

 

[Kameron Ross]

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

...................... My entire body was sore from mondays workout so I was expecting this workout to be incredible tough. Once again I was reminded that many times your body lies to you and I had a AWESOME workout. Weight are still feeling light so next week I am jacking up my percentages. I loved how deads felt after deficit pulls off the floor. Felt like I could rip anything off the ground. Grip is getting stronger also and it will come in handy when my deads close in on 700. I thought that number was years away but I am confident I could kill 650 right now and so with a few more successful Sheiko cycles I am confident I will be knocking on 700's door.

Conventional Deficit deadlift no belt double overhand
325 X 3
390 X 3 X 2
420 X 2 X 4

Bench press (Pausing last rep)
170 X 5
205 X 5
240 X 4 X 2
255 X 3 X 2
270 X 2 X 2
290 X 1 X 3
270 X 2 X 2
Switch to no feet belt or wraps Still pausing last rep
255 X 3 X 2
240 X 4 X 2
220 X 5
205 X 6
185 X 7
170 X 18

Dumbbell fly
50 X 10 X 2
60 X 10 X 2

Deadlift
325 X 4
390 X 3
450 X 3 X 2
515 X 3 X 2
550 X 2 X 3
550 X 5

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

ABS
Standing cable crunches X 12,10,8,6

TRAINING VIDEO ON YOUTUBE CHANNEL

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 DAY 5

...................... Hips were a little tight from deads on wednesday but it didnt affect my strength much. DEpth was little tough to hit but each set was parallel. Bench continues to improve at a fast rate and I should be closing in on 365 very soon Squats are feeling so comfortable right now its awesome ha ha

Squat
290 X 5
345 X 4
400 X 3 X 2
450 X 2 X 4

Bench press (Pausing last rep)
170 X 5
205 X 4
240 X 3 X 2
270 X 2 X 5
275 X 8

Chest dips X 5 X 5
BW X 10
+ 25 X 5
+ 50 X 5
+ 75 X 5 X 2
BW X 20

Squat round 2
265 X 5
320 X 4
370 X 3
425 X 3 X 4
425 X 8

TRAINING VIDEO ON YOUTUBE

 

[emekajokammor]

365 very soon brother!

 

[swollen87]

subbed

 

[AaronJP1]

Hey Kam, seen your c20 review video...
What's your stats? (age, weight, time lifting?)

 

[Kameron Ross]

365 very soon brother!

I can only hope big man! Maybe someday I will be i the 400's and my bench wont suck compared to my other lifts and actually help my total ha ha. Thanks for stopping by brother!

 

[Kameron Ross]

subbed

AWESOME man great to have you on board!

 

[Kameron Ross]

Hey Kam, seen your c20 review video...
What's your stats? (age, weight, time lifting?)

Good stuff bro! Hope you enjoyed my C20 vid. I am 23, my weight is between 212-215 and I have been lifting strictly powerlifting for a little over 2 years. I have only been running this new style of Sheiko training for about 7 weeks also.

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 DAY 6

...................... Double Pause deads are one of my favorite and most hated accessory work for my deadlifts. They are extremely tough but i have felt a huge carryover from them. It forces me to drive with my legs, stay upright, lock it out fast, and i think most importantly stay super tight. I could not help but to bump the weight up to 500 and see what I could rep out without a belt because I have never touched anything over 485 beltless. Very happy with my results and its safe to say 500 now feels like 400. Hip thrusts also felt more comfortable and I was dying after my heavy set. One of the best workout weeks of my life and my new Sheiko cycle could not of started any better!

Double pause no belt Deads
325 X 3
390 X 3
450 X 3 X 2
485 X 3 X 3
500 X 8 Still no belt

Bench press (No feet or belt / wraps pausing last rep)
170 X 6
205 X 6
220 X 6 X 4 (1,2,3
220 X 7 (Pause all 6)

Hip thrusts
315 X 5
405 X 5
500 X 5
545 X 5
585 X 5

Bottom up Leg press + doubled EliteFTS light bands
6 plates X 5
8 plates X 5
10 plates X 5
12 plated X 5
14 plates X 5

Abs : Standing cable crunches X 12,10,8,6

TRAINING VIDEO ON YOUTUBE CHANNEL

 

[Kameron Ross]

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

...................... Squats are feeling better then ever! So good that I had to add some pauses to make it harder. Sheiko is turning me into a powerlifter who loves pain and the harder the lift is the more I enjoy it! Bench is coming along nicely as well with hitting a 2 rep PR in no feet bench at the end of the workout. Week 2 has started out much like week 1..... GREAT!!!

Bench press (Pausing the last rep)
175 X 5
210 X 4
245 X 3 X 2
280 X 3 X 4
280 X 3 (paused all 3)

Squat
275 X 5
330 X 4
385 X 3 X 2
440 X 2
440 X 2 X 3 (1 rep Speed 2nd rep paused)
440 X 5 (Paused all 5)

Bench press (No feet or belt / wraps still pausing last rep)
175 X 5
210 X 5
245 X 5 X 4
245 X 9

Narrow Leg press + doubled eliteFTS light bands
4 plates X 8
6 plates X 8
8 plates X 8
10 plates X 8 X 2

TRAINING VIDEO ON YOUTUBE CHANNEL! Cant post videos until I have 50 posts or more !

 

[Kameron Ross]

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

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


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

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

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

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

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

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

 

[Kameron Ross]

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

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

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

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

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

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

TRAINING VIDEO ON YOUTUBE CHANNEL

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 DAY 6

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

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

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

Triceps : Rope cable press down X 10 X 3

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

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

Abs : hanging leg raises X 10 X 3

TRAINING VIDEO ON YOUTUBE CHANNEL

 

[Kameron Ross]

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

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

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

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

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

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

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

TRAINING VIDEO ON YOUTUBE CHANNEL!!

 

[Kameron Ross]

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

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

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

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

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

TRAINING VIDEO ON YOUTUBE "Kamross07"

 

[Kameron Ross]

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

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

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

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

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

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

TRAINING VIDEO ON YOUTUBE AT Kamross07

 

[Kameron Ross]

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

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

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

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

Triceps X 10 X 5

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

Hammer Curls X 30

TRAINING VIDEO ON YOUTUBE AT Kamross07

 

[Kameron Ross]

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

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

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

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

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


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

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[Kameron Ross]

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

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

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

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

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

Hammer curls 25's X 30

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[Kameron Ross]

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

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

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

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

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

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

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

TRAINING VIDEO ON YOUTUBE AT Kamross07

 

[Kameron Ross]

SHEIKO MASTER OF SPORT PREP # 2 : MOCK MEET

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

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

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

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

1525 Total @ 216 with lots left in squat!

TRAINING VIDEO ON YOUTUBE CHANNEL AT Kamross07

 

[Kameron Ross]

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

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

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

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

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

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

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

TRAINING VIDEO ON YOUTUBE AT Kamross07

 

[Kameron Ross]

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

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

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

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

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

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

 

[Kameron Ross]

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

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

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

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

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

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

TRAINING VIDEO ON YOUTUBE CHANNEL AT Kamross07

 

[Kameron Ross]

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

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

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

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

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

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

Standing cable crunches X 14,12,10,8

TRAINING VIDEO ON YOUTUBE AT KAMROSS07

 

[Kameron Ross]

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[Kameron Ross]

2 Random

 

[Kameron Ross]

Ugh I hate this limit on posting links!! haha

 

[Kameron Ross]

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

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

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

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

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

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

TRAINING VIDEO ON YOUTUBE AT KAMROSS07

 

[Kameron Ross]

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