USPlabs Athlete Kameron Ross
- Thread starter Kameron Ross
- Start date
Kameron Ross
Member
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!
Kameron Ross
Member
....................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 of training to focus on mobility and recovery then doing a follow up session with some more treatment. The remainder of June and start of July will be dedicated to adding mass to my upper body and working my way back into squats and deads. Also this month I am graduating college, moving to a new city, starting a new job, and attending a wedding far away so instead of being incredibly sporadic with my training log updates I will begin again July 9th when there is a lot more structure and when I hope to be able to start a full custom Sheiko cycle. Literally dying to start killing the weights again and will be more focused then ever once I am able to train 100%.
Kameron Ross
Member
........ 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 real solution to this problem could be no training for a while, Ice and bodyweight core / spine strengthening exercises. Its been 9 weeks since the injury and my back pain is starting to interfere with my daily life. Shutting down training for the time being until I feel healthy enough to work my way back. Step 1 : Get healthy, Step 2 : Hypertrophy work to get back into training, Step 3 : Ease back into Powerlifting. On a better note here is my Final review for my recent Beta Test.
Invalid Link Removed
Invalid Link Removed
Kameron Ross
Member
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, then an insane muscle imbalance involving weak glutes, lack of mobility in hips and tight psoas and probably much more. I have implemented a daily mobility circuit along with some at home strengthening exercises, tons of stretching, and baby steps in the compound movements. I have tweaked my squat form and am learning how to activate glutes in my lifts. Long story short im not 100 % sure what the injury was but im sure it was a bunch of different things that all compounded together to make the most confusing injury ever ha ha. All I know is that I am making progress finally, leaning on my faith more then ever, and waking up feeling stronger each day and in less pain. Gonna stay positive and continue to work hard and I have faith I will back back stronger then ever both mentally and physically with everything I have learned. One day at a time, step by step, plate by plate.
WEEK 1
Monday 9/10/12
Bench Press (Pausing last rep)
135 X 5
165 X 4
195 X 3 X 2
220 X 3 X 5
Squat (Focus on Glute activation)
Bar X 10 X 2
95 X 10 X 2
135 X 10 X 3
Narrow Grip bench (No arch or Wraps pausing last rep)
150 X 5
180 X 5
205 X 4 X 4
205 X 3
185 X 4 X 2
Flat Dumbbell wide press
30 X 10
40 X 10
50 X 10 X 3
GLUTE WORK
Glute Bridge
BW X 10 X 2 with 5 second holds on top.
Quadruped hip Extension
50lbs X 10 with 5 second holds 30lbs X 10 with 5 second holds
Clam + Band
Mini band X 10 X 2 with 5 second holds
CORE
Reverse crunches X 15 X 3
Wednesday 9/12/12
Conventional Deficit Deadlift no belt (100lb plate)
Bar X 20
65 X 10 X 2
75 X 10 X 2
85 X 10
95 X 10 X 2
95 X 8
Bench press
135 X 10 X 3 All reps paused
Deadlift no belt
95 X 10 X 2
115 X 10
135 X 10
135 X 8
Leg press single leg
X 10 X 3
Wide grip Pull down
X 10 X 3
Reverse hyper
Only legs X 10 X 2
STATIC CORE
Planks
front and side 30 seconds each X 2
Dead bug to failure X 1
MOBILITY
Goblet Squat
X 10 X 2 (8lb KB)
Invalid Link Removed
WEEK 1
Monday 9/10/12
Bench Press (Pausing last rep)
135 X 5
165 X 4
195 X 3 X 2
220 X 3 X 5
Squat (Focus on Glute activation)
Bar X 10 X 2
95 X 10 X 2
135 X 10 X 3
Narrow Grip bench (No arch or Wraps pausing last rep)
150 X 5
180 X 5
205 X 4 X 4
205 X 3
185 X 4 X 2
Flat Dumbbell wide press
30 X 10
40 X 10
50 X 10 X 3
GLUTE WORK
Glute Bridge
BW X 10 X 2 with 5 second holds on top.
Quadruped hip Extension
50lbs X 10 with 5 second holds 30lbs X 10 with 5 second holds
Clam + Band
Mini band X 10 X 2 with 5 second holds
CORE
Reverse crunches X 15 X 3
Wednesday 9/12/12
Conventional Deficit Deadlift no belt (100lb plate)
Bar X 20
65 X 10 X 2
75 X 10 X 2
85 X 10
95 X 10 X 2
95 X 8
Bench press
135 X 10 X 3 All reps paused
Deadlift no belt
95 X 10 X 2
115 X 10
135 X 10
135 X 8
Leg press single leg
X 10 X 3
Wide grip Pull down
X 10 X 3
Reverse hyper
Only legs X 10 X 2
STATIC CORE
Planks
front and side 30 seconds each X 2
Dead bug to failure X 1
MOBILITY
Goblet Squat
X 10 X 2 (8lb KB)
Invalid Link Removed
Kameron Ross
Member
ha ha thanks I think... I appreciate the support!!
Kameron Ross
Member
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 top.
Quadruped hip Extension
(70bs) X 10 with 5 second holds (50lbs) X 10 with 5 second holds
Clam + Band
Mini band X 10 X 2 with 5 second holds
Reverse crunches X 15 X 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 top.
Quadruped hip Extension
(70bs) X 10 with 5 second holds (50lbs) X 10 with 5 second holds
Clam + Band
Mini band X 10 X 2 with 5 second holds
Reverse crunches X 15 X 2
Kameron Ross
Member
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
Wide grip Dead hang chins
BW X 10,8,6
Reverse hyper
Only legs X 10 X 2
STATIC CORE
Planks
Front and side 30 seconds each X 2
Make sure to "LIKE" Invalid Link Removed
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
Wide grip Dead hang chins
BW X 10,8,6
Reverse hyper
Only legs X 10 X 2
STATIC CORE
Planks
Front and side 30 seconds each X 2
Make sure to "LIKE" Invalid Link Removed
Kameron Ross
Member
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 second holds then 5 strait reps
50 X 5 with 5 second holds then 5 strait reps
Clam + Band
Mini band X 10 X 2 with 5 second holds first 5 reps
FREAK FACTOR SHOULDERS
Machine seated military press X 10+ X 3 (Last set Rest pause)
Seated machine side raise X 10+ X 3 (Last set rest pause)
CORE
Hanging leg raises X 2 X failure
Saturday 9/22/12
Close grip paused floor press 5X5
185 X 5
195 X 5
205 X 5 X 2
205 X 4
Single leg bottom up banded leg press (Tripled EliteFTS Monster
Minis)
Just bands X 5
Bands + 45 X 5 X 4
FREAK FACTOR ARMS
Pre-Exhaust Biceps : Standing cable double bicep X Reverse pyramid X 10 to failure then Rest pause
Rope press down wide grip X 10 + X 3 with last set being rest pause.
Cable curl wide grip strait bar X 10 + X 3 with last set being rest pause
Goblet squat
8Kg X 10 X 2
BAND ABDUCTION / ADDUCTION
X 20 X 2 Front and Inner
PNF hip flexors 3 minutes each leg
Make sure to "LIKE" Invalid Link Removed
Invalid Link Removed
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 second holds then 5 strait reps
50 X 5 with 5 second holds then 5 strait reps
Clam + Band
Mini band X 10 X 2 with 5 second holds first 5 reps
FREAK FACTOR SHOULDERS
Machine seated military press X 10+ X 3 (Last set Rest pause)
Seated machine side raise X 10+ X 3 (Last set rest pause)
CORE
Hanging leg raises X 2 X failure
Saturday 9/22/12
Close grip paused floor press 5X5
185 X 5
195 X 5
205 X 5 X 2
205 X 4
Single leg bottom up banded leg press (Tripled EliteFTS Monster
Minis)
Just bands X 5
Bands + 45 X 5 X 4
FREAK FACTOR ARMS
Pre-Exhaust Biceps : Standing cable double bicep X Reverse pyramid X 10 to failure then Rest pause
Rope press down wide grip X 10 + X 3 with last set being rest pause.
Cable curl wide grip strait bar X 10 + X 3 with last set being rest pause
Goblet squat
8Kg X 10 X 2
BAND ABDUCTION / ADDUCTION
X 20 X 2 Front and Inner
PNF hip flexors 3 minutes each leg
Make sure to "LIKE" Invalid Link Removed
Invalid Link Removed
Kameron Ross
Member
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. Mobility is helping a ton and the more flexible I become in the hip flexors and hips the better. Overall happy with this training session!!
Bench press (Pausing last rep)
150 X 5
180 X 4
210 X 3 X 2
240 X 3
235 X 3 X 4
Squat no belt
95 X 10
135 X 5 X 2
185 X 5
205 X 4
225 X 5 X 3
225 X 3 X 2
Narrow grip bench press (No straps)
150 X 5
180 X 5
210 X 5 X 5
Dumbell incline wide press
30 X 10
40 X 10 X 4
GLUTE WORK
Barbell Glute Bridge
135 X 20 X 2 (Slight pause at top)
Machine kick backs
30 X 20
40 X 20
Band seated abduction
EliteFTS mini + tubing X 20
CORE
Rocky's X 20 X 3
Make sure to "LIKE" Invalid Link Removed
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. Mobility is helping a ton and the more flexible I become in the hip flexors and hips the better. Overall happy with this training session!!
Bench press (Pausing last rep)
150 X 5
180 X 4
210 X 3 X 2
240 X 3
235 X 3 X 4
Squat no belt
95 X 10
135 X 5 X 2
185 X 5
205 X 4
225 X 5 X 3
225 X 3 X 2
Narrow grip bench press (No straps)
150 X 5
180 X 5
210 X 5 X 5
Dumbell incline wide press
30 X 10
40 X 10 X 4
GLUTE WORK
Barbell Glute Bridge
135 X 20 X 2 (Slight pause at top)
Machine kick backs
30 X 20
40 X 20
Band seated abduction
EliteFTS mini + tubing X 20
CORE
Rocky's X 20 X 3
Make sure to "LIKE" Invalid Link Removed
Kameron Ross
Member
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
190 X 5
180 X 6
170 X 7
150 X 18
Deadlifts no belt
135 X 5 X 2
185 X 5
205 X 5
225 X 5 X 3
Wide grip dead hang chins
BW X 12,10,8
Level Reverse hyper
BW X 10
+ 10 X 10 X 2
Band abduction / adduction
Front and inner X 20 X 2
Static core
Planks 40 seconds front and side X 2
Dead bug X failure
Make sure to "LIKE" Invalid Link Removed
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
190 X 5
180 X 6
170 X 7
150 X 18
Deadlifts no belt
135 X 5 X 2
185 X 5
205 X 5
225 X 5 X 3
Wide grip dead hang chins
BW X 12,10,8
Level Reverse hyper
BW X 10
+ 10 X 10 X 2
Band abduction / adduction
Front and inner X 20 X 2
Static core
Planks 40 seconds front and side X 2
Dead bug X failure
Make sure to "LIKE" Invalid Link Removed
Kameron Ross
Member
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 top)
Slight pause at top)
Machine Kick backs
50 X 20
60 X 15
Band seated abduction
EliteFTS mini band tubing X 20 X 2
FREAK FACTOR SHOULDERS
Seated Machine military press X 10 X 3 with last set being rest pause
Seated machine side raise X 10 X 3 with last set being rest pause
Kettle bell goblet squats
8kg X 10
16 Kg X 10
SATURDAY 9/29/12
fReAk FAcToR
ARMS
Pre-Exhaust biceps : Double bicep cable curl X 10 X Failure pyramid with last set being rest pause.
Pre-Exhaust Triceps : Rope cable press down X 10 X Failure pyramid with last set being rest pause.
Seated machine flat hammer curl X 10 X 3 last set being drop set
Strait bar Press down X 10 X 3 last set being drop set.
Seated elbow pinned Db Curls X 10 X 3 last set being rest pause.
Light hamstring curls X 20 X 3
Back Extension : BW X 20 X 2
Band abduction / adduction
X 20 front / Inner X 3
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 top)
Slight pause at top)
Machine Kick backs
50 X 20
60 X 15
Band seated abduction
EliteFTS mini band tubing X 20 X 2
FREAK FACTOR SHOULDERS
Seated Machine military press X 10 X 3 with last set being rest pause
Seated machine side raise X 10 X 3 with last set being rest pause
Kettle bell goblet squats
8kg X 10
16 Kg X 10
SATURDAY 9/29/12
fReAk FAcToR
ARMS
Pre-Exhaust biceps : Double bicep cable curl X 10 X Failure pyramid with last set being rest pause.
Pre-Exhaust Triceps : Rope cable press down X 10 X Failure pyramid with last set being rest pause.
Seated machine flat hammer curl X 10 X 3 last set being drop set
Strait bar Press down X 10 X 3 last set being drop set.
Seated elbow pinned Db Curls X 10 X 3 last set being rest pause.
Light hamstring curls X 20 X 3
Back Extension : BW X 20 X 2
Band abduction / adduction
X 20 front / Inner X 3
Kameron Ross
Member
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 Fail X 3 30 seconds rest
Lats
Pre-Exhaust wide grip pull down X 20 X fail with last set rest pause
Wide grip pull down strait arm pull X 10+ X 3 with last set being drop set
BW Hang X 1 minute
Core
Rockys X Fail X 3
WEDNESDAY 10/3/12
SQUAT
95 X 5 X 3
135 X 5 X 2
185 X 3 X 2
225 X 3
Add Belt
250 X 3
275 X 3 X 3
3 count pauses no belt
185 X 3 X 2
Bottom up Banded leg press (Doubled EliteFTS monster mini long bands)
2 plates X 5
4 plates X 5
6 plates X 5
7 plates X 5
ISOLATION GLUTE HYPERTROPHY WORK
- Barbell glute bridge
185 X 20
205 X 20 X 2
fReAk FaCToR ARMS
Pre-exhaust seated machine preacher curl X 20 X Fail with last set rest pause
Pre-Exhaust reverse grip press down X 20 X fail with last set rest pause
Cable curl X 10+ X 3 with last set drop set
Seated machine side press down X 10+ X 3 with last set rest pause
STATIC CORE
Planks X 40 seconds front and 30 seconds side X 2
Dead bug to failure X 1
INSTAGRAM @ Kameron_Ross
TWITTER @ Kameron_Ross
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 Fail X 3 30 seconds rest
Lats
Pre-Exhaust wide grip pull down X 20 X fail with last set rest pause
Wide grip pull down strait arm pull X 10+ X 3 with last set being drop set
BW Hang X 1 minute
Core
Rockys X Fail X 3
WEDNESDAY 10/3/12
SQUAT
95 X 5 X 3
135 X 5 X 2
185 X 3 X 2
225 X 3
Add Belt
250 X 3
275 X 3 X 3
3 count pauses no belt
185 X 3 X 2
Bottom up Banded leg press (Doubled EliteFTS monster mini long bands)
2 plates X 5
4 plates X 5
6 plates X 5
7 plates X 5
ISOLATION GLUTE HYPERTROPHY WORK
- Barbell glute bridge
185 X 20
205 X 20 X 2
fReAk FaCToR ARMS
Pre-exhaust seated machine preacher curl X 20 X Fail with last set rest pause
Pre-Exhaust reverse grip press down X 20 X fail with last set rest pause
Cable curl X 10+ X 3 with last set drop set
Seated machine side press down X 10+ X 3 with last set rest pause
STATIC CORE
Planks X 40 seconds front and 30 seconds side X 2
Dead bug to failure X 1
INSTAGRAM @ Kameron_Ross
TWITTER @ Kameron_Ross
Kameron Ross
Member
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 confusing injury. Even with A TON of mobility work / stretching my body is telling me heavy should not be in my vocabulary for a while. As with anything in my life I am staying optimistic, leaning on my faith, and moving forward with something new. That being said I am working with a rehab specialist to help with my mobility work, I have an appointment with a orthopedic doctor soon and will be scheduling a MRI and/or X-ray to rule out something big.
Now onto the less boring stuff! Having always been lacking upper body size my focus for the next few months will be adding size and leaning out. Not possible you say? I have had some awesome success with Carb-backloading and recently purchased the book to fine tune the diet. That style of eating and utilizing USPlabs supplements will help me add size while staying lean. Will be taking before pictures to track my progress and will be hammering hypertrophy work with a style of training that I have had success with. This combined with mobility work and strengthening what the doctors / rehab specialists say I need to work on will help my tremendously in the future when the time is right to powerlift again. Stay tuned for update pictures, how my diet is going, and what supplements I am using from USPlabs to pack on the size. I truly believe everything happens for a reason and I am blessed to have such adversity to overcome. Everyones support is greatly appreciated!!! Will continue with training logs to give some people some inisight on what is working for me to add size and some key movements I am doing for mobility.
Now onto the less boring stuff! Having always been lacking upper body size my focus for the next few months will be adding size and leaning out. Not possible you say? I have had some awesome success with Carb-backloading and recently purchased the book to fine tune the diet. That style of eating and utilizing USPlabs supplements will help me add size while staying lean. Will be taking before pictures to track my progress and will be hammering hypertrophy work with a style of training that I have had success with. This combined with mobility work and strengthening what the doctors / rehab specialists say I need to work on will help my tremendously in the future when the time is right to powerlift again. Stay tuned for update pictures, how my diet is going, and what supplements I am using from USPlabs to pack on the size. I truly believe everything happens for a reason and I am blessed to have such adversity to overcome. Everyones support is greatly appreciated!!! Will continue with training logs to give some people some inisight on what is working for me to add size and some key movements I am doing for mobility.