Drug-Free Powerlifter Kameron Ross

Training Training Logs
161

SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 4 Day 6

… Great workout! Tricep strength is improving dramatically which is promising because my lockout power is my weakest part of my bench, Arms feel like they are growing as well. Time to up the intensity and continue to smash the hell out of them!

Maxes Set at :
Squat : OFF
Bench : 362
Deadlift : OFF

Narrow grip Bench (Pause on the last rep)
135 X 5
185 X 5 X 2
205 X 3
225 X 3
245 X 5
255 X 5,4,4
185 X 18

GHR
BW X 10 X 2

  • Bands X failure
  • Bands + 10 X Failure X 2
    BW X negatives X Failure

FREAK FACTOR TRAINING

Pre-Exhast bicep : Standing double bicep cable curl

Tricep : Wide Grip skull crusher X 3 X 10+ (Last set rest pause)

Bicep : Standing wide grip cable X 3 X 10+ (Last set rest pause)

Suicide Tricep X 6 X 10+ (First set HIT rest pause, Last set Rest pause failure)

Suicide Bicep X 6 X 10+ (First set HIT rest pause, Last set Rest pause failure)

162

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

… First workout in the gym I plan on getting a membership at here in a few weeks when I move to Redmond Oregon. I have to say that its a great gym and I loved it! Bench is still feeling strong with only one more week bumping the percentages before I go for a new max.

Squat : OFF
Bench : 369
Deadlift : OFF

Bench (Pause on the last rep)
185 X 5
220 X 4
260 X 3 X 2
295 X 3 X 5

Narrow leg press X 10 X 5

Light Reverse hyper
35 X 10 X 2
45 X 10
60 X 10 X 3

No feet bench press (Pausing last rep)
200 X 5
240 X 4
260 X 3 X 3

Wide Dumbbell Press
60 X 10
75 X 10
90 X 10
105 X 8
60 X 25

Core
Band Standing crunch X 16,14,12,10,8

163

SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 5 Day 3

… Shoulder was a little tight coming into the workout but did not bother me at all while benching. Felt pretty explosive and form is feeling good. Loved how sled pull throughs felt! Pain free and it thrashed my glutes.

Maxes set at
Squat : OFF
Bench : 369
Deadlift : OFF

Bench (Pause on the last rep)
185 X 5
220 X 4
260 X 4
275 X 3 X 2
295 X 2 X 3 (All Paused)
275 X 3 X 2 (All Paused)
Switch to no feet (Pausing last rep)
260 X 3
240 X 4
220 X 5
200 X 6
185 X 20 (No pauses)

Sled Pull Throughs Glute focus
90 X 10 X 2
135 X 10
180 X 10 X 3

Reverse band bench holds
EliteFTS Average band X 3 X 5 (5 Second holds) Last set Rep out after 4, 5 seconds holds

Static core
GHR 30 second holds
BW
10
15
Crunches X Failure

Freak Factor Method

Rope Pull down X 4 X 10 (Last set Rest pause failure)

Narrow grip row X 4 X 10 Last set rest pause faluire)

Wide grip Pull down X 4 X 10 ( Last set Rest pause failure, stretching between sets)

164

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 week and half my Sheiko cycle will be done and it will be able to heal up. Feeling stronger then ever in bench! Looking forward to triples at 300 next week.

Maxes set at
Squat : OFF
Bench : 369
Deadlift : OFF

Bench (Pause on the last rep)
185 X 5
225 X 4
265 X 3
280 X 3 X 2
295 X 3 X 5
225 X 17

Incline Dumbbell wide press
40 X 10
50 X 10
60 X 10
75 X 10

Core
Kneeling Rope cable crunches X 16,14,12,10,8,6

Freak Factor Method

Pre-Exhaust : Front barbell raise X 20 X Failure then 3 X 10 rest pause

Seated side dumbbell raise X 4 X 10 (Last set rest pause failure)

Seated dumbbell press X 4 X 6 (Last set rest pause)

EZ cable high pull X 4 X 10 (Last set being drop set)

Penguin burnout starting with 65’s

165

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!

Maxes set at
Squat : OFF
Bench : 369
Deadlift : OFF

No Feet Narrow Grip Bench press
260 X 5
275 X 5,4,4
185 X 19 (Short Pause at top of each rep)

Traps
Suicide X 10 X 6 ( First set HITT rest pause, last set rest pause failure)

GHR
BW X Failure
10 X Failure
25 X Failure
35 X Failure
45 X Failure

Freak Factor Method

Pre-Exhaust Bicep : Front Double Bicep X 20 X Failure then 3 X 10 rest pause

Triceps : Seated over head Extension X 8 X 4 (Last set rest pause failure)

Bicep : Strait bar standing curl X 12 X 4 (Last set rest pause failure)

Suicide Triceps : X 10 X 6 (First set HITT rest pause, last set drop set)

Buddy curls X 1

166

Hey Kam, what Sheiko #'s would you suggest as the best cycles? In means of focusing mostly on Squat and DL

and good shit as always one of the better logs on this site.

167

[quote]Achilles of war wrote:
Hey Kam, what Sheiko #'s would you suggest as the best cycles? In means of focusing mostly on Squat and DL

and good shit as always one of the better logs on this site.[/quote]

Thanks brother! Honestly any # of Sheiko would be good. Anyone I have talked to no matter what cycle they ran their squats and deads improved. If your new to Sheiko I would start with a 4 week cycle … Maybe #29.

168

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 saturdays is definitely carrying over to my bench!

Maxes set at
Squat : OFF
Bench : 375
Deadlift : OFF

Bench (Pausing the last rep)
190 X 5
225 X 4
265 X 3 X 2
300 X 3 X 5
225 X 11 (ALL paused)

Dumbbell wide press
55 X 12
70 X 12
80 X 12
90 X 12

Core
Kneeling cable crunch
3 sets X Failure
Rocky leg raises
3 sets X Failure

169

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.

Maxes set at
Squat : OFF
Bench : 375
Deadlift : OFF

Bench (Pausing the last rep)
190 X 5
225 X 5
265 X 3 X 2
300 X 2 X 2
335 X 1 X 3
300 X 2 X 2
Switch to no feet still no pauses
265 X 3 X 2
225 X 5
190 X 21

Static core
Rocky negatives X 2 Failure

GHR leg raises X 3 X Failure

Freak Factor Training

  • Pre-Exhaust : Cable lat pull down X 20 X Failure then 3 X 10+ rest pause

  • Hammer strength ISO lateral row X 10+ X 3 (Last set rest pause failure)

  • Kneeling cable rop pull down X 10+ X 3 (Last set rest pause failure , stretching between rest pause)

  • Iso lateral high row suicide X 10 X 6 (First set HIT rest pause, last set rest pause failure)

170

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 seems to be starting to act up again and its looking like my only option is to go see a specialist. Wrapping up this sheiko cycle and will be taking some time off heavy benching for a little but so the timing is good to get a correct diagnosis and really let this back heal up.

Maxes set at
Squat : OFF
Bench : 375
Deadlift : OFF

Light Reverse hyper 25 X 20 X 2

Bench (Pausing the? last rep)
190 X 5
225 X 4
265 X 3 X 2
300 X 3 X 5

Hamstring curls / Quad extensions X 10 X 4 (last set rest pause failure)

Cable fly X 10 X 5

Freak Factor Training Shoulders

  • Pre-Exhaust : Dumbbell front raise 20 X Failure then X 10 X 3

  • Machine shoulder press X 10 X 3 (Last Set rest pause Failure)

  • Machine side raise X 10 (Last set Drop set)

171

…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%.

172

… 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.

173

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.

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)

174

Sounds like you’ve been through hell man, wishing you all the best for your recovery!

Missed your log so glad you’re back.

175

[quote]ChrisH19 wrote:
Sounds like you’ve been through hell man, wishing you all the best for your recovery!

Missed your log so glad you’re back.[/quote]

It has been a pretty rough ride but im happy I am making progress again. Thanks a ton for your support!!!

176

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

177

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

178

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

Make sure to “LIKE” Facebook

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

179

Week 3
Monday 6/24/12

… 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” www.facebook.com/KamStrength

180

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” www.facebook.com/KamStrength