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  1. Kameron Ross

    USPlabs Athlete Kameron Ross

    I sound like a broken record and I apologize but........... during the last 4 weeks my idea of working back into the big 3, thinking that as long as I go light my issue with my back will improve. Sadly it just keeps making me take steps backwards and leaving me in pain daily. Talk about a...
  2. Kameron Ross

    USPlabs Athlete Kameron Ross

    MONDAY 10/1/12 Bench (Long pause on last rep) 95 X 5 X 2 135 X 5 X 2 185 X 3 X 2 205 X 3 225 X 3 245 X 3 X 5 225 X 7 fReAk FaCtor Training Chest Pre-Exhaust cable crossover X 20 X Fail with last set rest pause Incline hammer strength X 10+ X 3 with last set being rest pause Perfect pushup X...
  3. Kameron Ross

    USPlabs Athlete Kameron Ross

    FRIDAY 9/28/12 Squat 95 X 5 X 2 135 X 5 185 X 5 205 X 3 225 X 1 Shut it down back was saying no more. Bottom up Banded leg press (Doubled EliteFTS monster mini long bands) 1 plate X 5 2 plates X 5 4 plates X 5 6 plates X 5 GLUTE WORK Barbell Glute Bridge 135 X 10 185 X 20 X 3 (Slight pause at...
  4. Kameron Ross

    USPlabs Athlete Kameron Ross

    Wednesday 9/26/12 Conventional deficit Deadlifts no belt (100lb plate) 45 X 20 95 X 10 115 X 6 X 2 135 X 5 155 X 5 165 X 5 175 X 5 185 X 5 X 5 Bench press (Pausing last rep) 150 X 6 180 X 5 205 X 4 220 X 3 X 2 235 X 2 X 2 250 X 1 X 2 235 X 2 X 2 225 X 3 Switch to narrow grip no straps 205 X 4...
  5. Kameron Ross

    USPlabs Athlete Kameron Ross

    Week 3 Monday 9/24/12 ..................... Bench is gonna take a while to comeback with the new form. A big arch is definitely out of the question for a while because when I do it the back fires up. Squats are becoming more comfortable with the new form just gotta keep grinding away at it...
  6. Kameron Ross

    USPlabs Athlete Kameron Ross

    Friday 9/21/12 Squat no belt 45 X 10 95 X 10 135 X 8 185 X 5 195 X 5 205 X 5 X 3 205 X 3 X 2 Bench press (Pausing last rep) 145 X 5 175 X 4 205 X 3 X 2 230 X 3 X 5 230 X 5 GLUTE WORK Single leg glute Bridge BW X 10 X 2 with 5 second holds on top. Standing machine kick backs 30 X 5 with 5...
  7. Kameron Ross

    USPlabs Athlete Kameron Ross

    Wednesday 9/19/12 Conventional Deficit Deadlift no belt (100lb plate) Bar X 20 95 X 10 135 X 10 X 3 Bench press (Pausing the last rep) 145 X 5 175 X 4 205 X 3 X 2 215 X 3 X 2 230 X 2 X 2 215 X 3 Switch to Narrow Grip 205 X 4 175 X 5 145 X 15 Deadlift no belt 95 X 10 X 2 135 X 10 185 X 5 X 3...
  8. Kameron Ross

    USPlabs Athlete Kameron Ross

    Week 2 Monday 9/17/12 Bench press (Pausing last rep) 145 X 5 175 X 4 205 X 3 X 2 230 X 3 X 5 Squat 45 X 10 95 X 10 135 X 8 185 X 5 X 5 Narrow grip no arch bench (No straps still pausing last rep) 145 X 5 175 X 5 205 X 5 X 4 205 X 4 GLUTE WORK Glute Bridge BW X 10 X 2 with 5 second holds on...
  9. Kameron Ross

    USPlabs Athlete Kameron Ross

    ha ha thanks I think... I appreciate the support!!
  10. Kameron Ross

    USPlabs Athlete Kameron Ross

    Wow where do I begin..... 5 months of failed attempts at treatments, close to a 1,000 dollars spent, and in and out of the gym with thoughts of giving up and stepping away from powerlifting. Still figuring it out but may have started with a soft tissue injury in spine or some type of sprain...
  11. Kameron Ross

    USPlabs Athlete Kameron Ross

    ........ After a second visit to the specialist and more discussion on what the problem could be it sounds like its a spinal soft tissue injury. The facet joints in my lower lumber are sprained and are most likely the culprit to my back pain and instability. As much as I don't want to, the only...
  12. Kameron Ross

    USPlabs Athlete Kameron Ross

    ....................Finally met with a ART specialist today to get this back issue resolved. Diagnosis was a nasty strain in my Psoas and some soft tissue damage. After some active release techniques, TheraStim, and chiropractic work I can already feel a tremendous improvement. Taking a week off...
  13. Kameron Ross

    USPlabs Athlete Kameron Ross

    I started with Sheiko MS prep # 2 and have ran in a few times. I have also really butchered the accessory work but the percentages and main lifts have remained the same. The more I run them the more I customize them to suit my needs. Good luck and let me know how it goes!
  14. Kameron Ross

    USPlabs Athlete Kameron Ross

    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...
  15. Kameron Ross

    USPlabs Athlete Kameron Ross

    ha ha I appreciate it!! Hope to be back into a full sheiko Program here shortly!
  16. Kameron Ross

    USPlabs Athlete Kameron Ross

    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...
  17. Kameron Ross

    USPlabs Athlete Kameron Ross

    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...
  18. Kameron Ross

    USPlabs Athlete Kameron Ross

    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...
  19. Kameron Ross

    USPlabs Athlete Kameron Ross

    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...
  20. Kameron Ross

    USPlabs Athlete Kameron Ross

    Thank you!!!! I appreciate the support.
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