Drug-Free Powerlifter Kameron Ross

Training Training Logs
141

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

142

good shit as always kam, can you email me that template, you said you were earlier but i think you forgot. I have been running smolov so i think ill like sheiko. I still have a month left of smolov.

143

[quote]Achilles of war wrote:
good shit as always kam, can you email me that template, you said you were earlier but i think you forgot. I have been running smolov so i think ill like sheiko. I still have a month left of smolov.[/quote]

I have to apologize man I totally spaced it! I just set you a PM with the info you need. Let me know if you received it!

144

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

145

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

146

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

147

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

148

Have you tried REALLY heavy sled work? Leg press? GHRs seem to be okay so that’s one thing already in your favor.

149

thanks for the PM

I have to say, sometimes your youtubevideos pop up on the side bar when i am on my page, they are inspirational yet demoralizing at the same time since you pwn so much weight.

150

Your videos are AWESOME.

151

[quote]spar4tee wrote:
Have you tried REALLY heavy sled work? Leg press? GHRs seem to be okay so that’s one thing already in your favor.[/quote]

Thats a good idea about the really heavy sled work! My gym I train at currently does not have a leg press though. The GHR will be great for my posterior chain just gotta figure out a way to hit my quads without any pressure on my back. Check out my recent video Sissy squats are working well.

152

[quote]Achilles of war wrote:
thanks for the PM

I have to say, sometimes your youtubevideos pop up on the side bar when i am on my page, they are inspirational yet demoralizing at the same time since you pwn so much weight.[/quote]

Anytime man! I have a long ways to go lol but working hard! I appreciate the support!

153

[quote]Jab1 wrote:
Your videos are AWESOME. [/quote]

ha ha thanks! I try to make them interesting to watch :slight_smile:

154

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

155

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)

156

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

157

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

158

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)

159

Solid work. Keep fighting the good fight.

160

[quote]spar4tee wrote:
Solid work. Keep fighting the good fight.[/quote]

Thank you!! I appreciate the support!