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
Make sure to “LIKE” www.facebook.com/KamStrength
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
Make sure to “LIKE” www.facebook.com/KamStrength
INSTAGRAM @ Kameron_Ross
TWITTER @ 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 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.
Wish you the best. I’ll be praying for you.
CS
[quote]CSEagles1694 wrote:
Wish you the best. I’ll be praying for you.
CS[/quote]
Thank you!
[quote]spar4tee wrote:
Good luck man[/quote]
Thank you!!!