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Post by kameronross on Jan 14, 2012 15:48:08 GMT -5
"There is no secret routine; there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. This is what I mean when I say accept your limits and when the time is right, you will push right through your limits time and time again, mentally and physically."My name is Kameron Ross and I am a lifetime drug free powerlifter. I have been training strictly powerlifting since January 2010. My first powerlifting meet was August 2010 and that day I was bitten by the iron bug. Each day my passion grows for the sport and my motivation is through the roof. I am starting this training log to be surrounded by people who share my passion, can help me improve, and continue to learn as much as possible about training as I can. I appreciate and welcome any advice! YOUTUBE CHANNEL : www.youtube.com/user/KamRoss07?feature=mhee
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Post by kameronross on Jan 14, 2012 19:54:51 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 5 DAY 5
............. Happy with how squats went after how my hips were feeling from pulling only 48 hours ago. Almost done with week five then its one more week of Sheiko then some rest , Mock meet, de load and another cycle of epicness!
Squat 260 X 5 310 X 4 365 X 3 X 2 415 X 3 X 5
Bench Press (Long pause on the last rep) 165 X 5 200 X 4 230 X 3 X 2 265 X 3 X 4 265 X 7
Squat 260 X 5 310 X 5 365 X 5 X 4 370 X 5
Triceps : X 10 X 5
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Post by thatnuckolskid on Jan 15, 2012 1:59:17 GMT -5
Welcome aboard! Another sheiko-er, I see! Looks like some really solid lifting. Where are your lifts at the moment? What weight class are you in?
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Post by Rosario-546 on Jan 15, 2012 11:42:10 GMT -5
Welcome abord!
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Post by kameronross on Jan 15, 2012 18:41:40 GMT -5
Welcome aboard! Another sheiko-er, I see! Looks like some really solid lifting. Where are your lifts at the moment? What weight class are you in? Thanks man! Yea I am loving Sheiko but have tweaked it a bit. I am doing a Mock meet in a couple weeks to get more of a idea where I am at but I am guessing 500-525 Squat, 315-330 Bench, 630-640 Deadlift. My best lifts in a competition are 501-314-623 @ 198. I hope to total elite in the 220 class very soon.
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Post by kameronross on Jan 15, 2012 18:42:15 GMT -5
Thank you! Glad to be here!
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Post by kameronross on Jan 15, 2012 18:42:53 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 5 DAY 6
........................... Was not sure how this workout was going to go because I felt pretty beat up from squats the other day. I was really happy with my 510 X 8 especially after 5 working sets of doubles. Had to cut the workout a little short because of time restrains but it was probably for the better since next week is the heaviest week of this Sheiko cycle.
Bench press (No feet or belt / wraps with a long pause on the last rep) 165 X 6 200 X 6 215 X 6 X 3 215 X 13
Deadlifts 320 X 4 380 X 4 445 X 3 X 2 510 X 2 X 5 510 X 8
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Post by zimbo415 on Jan 15, 2012 19:16:49 GMT -5
Great job on the deads I like how you reset and don't bounce the bar off the ground.
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Post by kameronross on Jan 17, 2012 19:44:00 GMT -5
Great job on the deads I like how you reset and don't bounce the bar off the ground. Thank you! I dont like when people bounce it. Its not a true rep out!
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Post by kameronross on Jan 17, 2012 19:45:02 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 1
......................... Felt great to get some heavyish weight in my hands! Experimented a little bit on foot position on squats to take some pressure off my nagging hip flexor and it seemed to help. Made the squat a little different out of the hole but way more explosive at lockout. Happy with how bench felt especially feeling a little beat up. Cant wait to pull tomorrow!
Squat 260 X 5 315 X 4 365 X 3 X 2 415 X 3 X 2 440 X 2 X 2 470 X 1 X 2
Bench Press (Long pause on the last rep) 165 X 5 200 X 4 230 X 3 X 2 265 X 2 X 2 295 X 1 X 3 255 X 2 255 X 9
Dumbell fly 45 X 10 60 X 10 75 X 10 70 X 10 X 3
Squat 285 X 5 340 X 4 X 2 390 X 3 390 X 2 X 2 (1st as fast as possible, 2nd pause in the hole)
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Post by Rosario-546 on Jan 18, 2012 7:30:11 GMT -5
Pause squats are the best, nice work.
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Post by kameronross on Jan 19, 2012 18:31:12 GMT -5
Pause squats are the best, nice work. I agree they are awesome!
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Post by kameronross on Jan 19, 2012 18:31:29 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 3
......................... This workout was a huge GUT check and one Hades of a mental challenge. The first double with 570 felt good then each set of the last 3 felt like I was hitting a max effort lift each time. I surprised myself being able to finish. Walked away from this workout knowing my body is capable of a lot more then I think!
Bench Press (Long pause on the last rep) 165 X 5 200 X 5 230 X 4 X 2 250 X 3 X 2 265 X 2 X 3 Switch to Feet up no belt / Wraps still pausing last rep 250 X 3 X 2 230 X 4 200 X 6 165 X 25
Deadlift 320 X 4 380 X 4 445 X 3 X 2 510 X 3 X 2 570 X 2 X 4
Triceps : Wide grip press down X 10 X 5
Bottom up Leg press + doubled eliteFTS light bands[/U] 4 plates X 5 6 plates X 5 8 plates X 5 10 plates X 5 11 plates X 5
Abs : Standing cable crunches X 10 X 5
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Post by dbunch on Jan 19, 2012 19:02:45 GMT -5
Nice, I never thought about using bands with the leg press
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Post by thatnuckolskid on Jan 20, 2012 0:28:39 GMT -5
Really solid pulling! that's a heck of a training session
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Post by buckeye2010 on Jan 21, 2012 12:04:20 GMT -5
Great workouts and welcome aboard. There is a lot of knowledge on this site. I am sure we have all learned from each other. Like dbunch said I had never thougt og bands on the leg press. Good Luck
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Post by kameronross on Jan 21, 2012 19:34:13 GMT -5
Nice, I never thought about using bands with the leg press I got the idea of Stan Efferding and Ben Seath. Both are incredible squatters so I thought I would give it a try! So far liking the results!
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Post by kameronross on Jan 21, 2012 19:34:29 GMT -5
Really solid pulling! that's a heck of a training session Thanks bro it was a grinder!
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Post by kameronross on Jan 21, 2012 19:35:00 GMT -5
Great workouts and welcome aboard. There is a lot of knowledge on this site. I am sure we have all learned from each other. Like dbunch said I had never thougt og bands on the leg press. Good Luck Thanks glad to be here! I am always looking for ways to improve!
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Post by kameronross on Jan 21, 2012 19:35:33 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 5.......................Hades of a workout. Squats are feeling stronger then ever and I am starting to get a handle on my bicep tendon pain. PR's all day long in this workout. FEELING STRONG!!!Bench Press (Long pause on the last rep)165 X 5 200 X 3 230 X 3 X 2 265 X 3 X 4 265 X 3 (Pausing every rep)Squat260 X 5 315 X 4 365 X 3 X 2 415 X 3 X 3 415 X 2 X 2 (1st for speed, 2nd pause in the hole) Bench press round 2 (Feet up no belt/wraps still pausing last rep)185 X 5 215 X 5 250 X 4 X 3 250 X 6Dumbbell fly50 X 10 60 X 10 70 X 10 X 2 80 X 10Leg press + doubled eliteFTS light bands4 plates X 5 8 plates X 5 9 plates X 5 10 plates X 5 12 plates X 5TRAINING VIDEO : youtu.be/IGcWxW0cJrA
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Post by Rosario-546 on Jan 22, 2012 7:26:33 GMT -5
Nice work, I'm training with one of the usplabs reps, well I'm training and he's drinking coffee..ha
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Post by kameronross on Jan 23, 2012 22:58:31 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 6...................... That concludes my very first cycle of Sheiko training! Wow has it been a experience ha ha. I loved every second and being pushed in every training session was awesome. This wednesday I am going in to do a Mock meet and hit some heavy singles to see where my strength is at. I am not necessarily going to go for all new PR's just get used to some heavy weight again before I start a new cycle. Excited to see where I am at because without a doubt I am stronger then 6 weeks ago. Learned a lot and my next cycle will be more customized to me.Double overhand Conventional Deficit Deadlift no belt 320 X 3 380 X 3 X 2 415 X 3 X 4 415 X 10 (switched to mixed grip)Incline bench185 X 4 205 X 4 225 X 4 240 X 4 225 X 8Chest Dips+ 10 X 6 + 25 X 6 + 35 X 6 + 45 X 6 X 2Face pulls X 10 X 6 Hip Thrusts315 X 5 365 X 5 405 X 5 455 X 5 500 X 6TRAINING VIDEO: youtu.be/8fAQxTlD1FU
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Post by kameronross on Jan 23, 2012 23:00:52 GMT -5
Nice work, I'm training with one of the usplabs reps, well I'm training and he's drinking coffee..ha ha ha awesome! Who might that be..... Casey?? My buddy Cameron just got hired as a USPlabs rep over here on the West Coast.
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Post by Rosario-546 on Jan 24, 2012 7:52:57 GMT -5
Ya Casey, Hes walkin as Im walking out.
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Post by kameronross on Jan 26, 2012 19:29:20 GMT -5
Ya Casey, Hes walkin as Im walking out. Awesome! Next time you see him tell him Kameron Says thanks for the care package!
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