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Post by kameronross on Jan 26, 2012 19:29:42 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : MOCK MEET...................... Went in not exactly knowing how much strength I have gained from this crazzy Sheiko training and WOW was I surprised. Everything felt GREAT and I hit a much bigger total then I thought I was going to with a lot left in the tank! Bench was the biggest surprise because usually someone does not gain a lot in bench from so much volume. I can't wait for another cycle this time knowing all my hard work will pay off in the end! I am a Sheiko Believer!Squat135 X 5 X 2 225 X 5 315 X 3 405 X 2 440 X 1 1st attempt : 475 2nd attempt : 500 3rd attempt : 525 (PR) Bench135 X 5 185 X 4 225 X 3 265 X 1 295 X 1 1st attempt : 315 2nd attempt: 330 3rd attempt : 340 (PR) Deadlift135 X 10 225 X 5 315 X 3 405 X 2 495 X 1 1st attempt : 575 2nd attempt : 605 3rd attempt : 635 (PR) 1500 No knee wrap total @ 215TRAINING VIDEO : www.youtube.com/watch?v=2wT5i-C6UTg
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Post by Rosario-546 on Jan 27, 2012 7:41:03 GMT -5
Great job on the PRs, and be mindfully of the Jack3D "MIGHT" cause a failed test in this FED.....again MIGHT.
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Post by thatnuckolskid on Jan 27, 2012 8:49:03 GMT -5
Rosario has a good point. It has an ingredient (1,3 dimethylamylamine) that, as of 2010, is on the WADA banned list. Odds are, you'd be fine in almost any PL meet because few test for the full litany of things banned by the WADA, but it certainly could cause you to pop a positive if you competed in the wrong meet.
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Post by Rosario-546 on Jan 27, 2012 10:04:00 GMT -5
And just FYI on this side tracked topic, this FED doesn't just talk about testing they do it. I've competed at other "drugfree" feds and have never seen a single test done. I've done 3 100% meets, been Ive been personally tested once and have seen at-least 5 lifts at each of those meet tested.
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Post by toolpod on Jan 27, 2012 11:44:15 GMT -5
Agreed on that: I have been tested 3 times out of 5 or so 100%RAW meets that I have done.
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Post by dbunch on Jan 27, 2012 17:24:11 GMT -5
The rules require that at least 10% of the lifters at a meet be tested and if you set a national or world record you’re probably going to be in that 10%. LoL – I’ve never been tested but maybe someday.
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Post by buckeye2010 on Jan 28, 2012 12:23:56 GMT -5
One of the main reasons I lift 100% raw is because they do test. I know for a fact they have tested at every meet I have competed in and their meets are very well run. Great job on the workouts. Very impressive.
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Post by kameronross on Jan 31, 2012 18:17:14 GMT -5
Thanks for all the info Guys! I really appreciate it!
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Post by kameronross on Jan 31, 2012 18:17:32 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 DAY 1...................... Hades of a way to Kick off my new Training cycle! Strength was great, endurance was through the roof, and my motivation is higher then ever. Started taking Compound 20 again and was reminded why its one of my favorite supplements. I am looking forward to continually pushing myself this cycle with some added tweaks to make it even more brutal. In 4 weeks I will do another Mock meet and really push my limits to see where I am at. Then it will be 3 weeks of more training and a short PEAK weak and its time to hit something huge in the 220's. Bench (Long pause on the last rep)170 X 5 205 X 4 240 X 3 X 2 270 X 3 X 4 270 X 3 (Paused all 3)
Squat 265 X 5 320 X 4 370 X 3 X 2 425 X 3 X 4 425 X 3 (All paused) (PR)
Bench press (no feet or belt / still pausing last rep) 190 X 5 220 X 5 255 X 4 X 4 255 X 5
Dumbbell fly 40 X 10 60 X 10 70 X 10 X 2 80 X 10
ATG narrow stance Bottom up Squat (no belt) 225 X 5 275 X 5 315 X 5 X 2 340 X 5 (PR)
TRAINING VIDEO : www.youtube.com/watch?v=2cN5Ae2aTY4&list=UUPzGsbEbQ6dzuSh6RjEWWsw&index=1&feature=plcp
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Post by kameronross on Feb 2, 2012 14:33:18 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 DAY 3...................... My entire body was sore from mondays workout so I was expecting this workout to be incredible tough. Once again I was reminded that many times your body lies to you and I had a AWESOME workout. Weight are still feeling light so next week I am jacking up my percentages. I loved how deads felt after deficit pulls off the floor. Felt like I could rip anything off the ground. Grip is getting stronger also and it will come in handy when my deads close in on 700. I thought that number was years away but I am confident I could kill 650 right now and so with a few more successful Sheiko cycles I am confident I will be knocking on 700's door. Conventional Deficit deadlift no belt double overhand325 X 3 390 X 3 X 2 420 X 2 X 4 Bench press (Pausing last rep)170 X 5 205 X 5 240 X 4 X 2 255 X 3 X 2 270 X 2 X 2 290 X 1 X 3270 X 2 X 2 Switch to no feet belt or wraps Still pausing last rep 255 X 3 X 2 240 X 4 X 2 220 X 5 205 X 6 185 X 7 170 X 18Dumbbell fly50 X 10 X 2 60 X 10 X 2Deadlift325 X 4 390 X 3 450 X 3 X 2 515 X 3 X 2 550 X 2 X 3 550 X 5Bottom up Leg press + doubled EliteFTS light bands 4 plates X 5 8 plates X 5 10 plates X 5ABSStanding cable crunches X 12,10,8,6 TRAINING VIDEO: www.youtube.com/watch?v=fmoi0G95y4k
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Post by kameronross on Feb 4, 2012 15:23:34 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 DAY 5...................... Hips were a little tight from deads on wednesday but it didnt affect my strength much. DEpth was little tough to hit but each set was parallel. Bench continues to improve at a fast rate and I should be closing in on 365 very soon Squats are feeling so comfortable right now its awesome ha haSquat290 X 5 345 X 4 400 X 3 X 2 450 X 2 X 4 Bench press (Pausing last rep)170 X 5 205 X 4 240 X 3 X 2 270 X 2 X 5 275 X 8Chest dips X 5 X 5BW X 10 + 25 X 5 + 50 X 5 + 75 X 5 X 2BW X 20 Squat round 2265 X 5 320 X 4 370 X 3 425 X 3 X 4 425 X 8TRAINING VIDEO : www.youtube.com/watch?v=AVrBtLt1mQc&list=UUPzGsbEbQ6dzuSh6RjEWWsw&index=1&feature=plcp
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Post by buckeye2010 on Feb 5, 2012 10:06:45 GMT -5
Great all around intensity. You have some very well balanced workouts. Keep it up.
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Post by kameronross on Feb 5, 2012 13:50:05 GMT -5
Great all around intensity. You have some very well balanced workouts. Keep it up. Thank you!! I am locking how Sheiko splits up the workouts.
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Post by kameronross on Feb 5, 2012 13:50:26 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 DAY 6...................... Double Pause deads are one of my favorite and most hated accessory work for my deadlifts. They are extremely tough but i have felt a huge carryover from them. It forces me to drive with my legs, stay upright, lock it out fast, and i think most importantly stay super tight. I could not help but to bump the weight up to 500 and see what I could rep out without a belt because I have never touched anything over 485 beltless. Very happy with my results and its safe to say 500 now feels like 400. Hip thrusts also felt more comfortable and I was dying after my heavy set. One of the best workout weeks of my life and my new Sheiko cycle could not of started any better!Double pause no belt Deads 325 X 3 390 X 3 450 X 3 X 2 485 X 3 X 3 500 X 8 Still no beltBench press (No feet or belt / wraps pausing last rep) 170 X 6 205 X 6 220 X 6 X 4 (1,2,3 220 X 7 (Pause all 6)Hip thrusts 315 X 5 405 X 5 500 X 5 545 X 5 585 X 5 Bottom up Leg press + doubled EliteFTS light bands 6 plates X 5 8 plates X 5 10 plates X 5 12 plated X 5 14 plates X 5Abs : Standing cable crunches X 12,10,8,6 TRAINING VIDEO : www.youtube.com/watch?v=Nw9aXp4k0Vk
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Post by kameronross on Feb 7, 2012 17:32:31 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 DAY 1...................... Squats are feeling better then ever! So good that I had to add some pauses to make it harder. Sheiko is turning me into a powerlifter who loves pain and the harder the lift is the more I enjoy it! Bench is coming along nicely as well with hitting a 2 rep PR in no feet bench at the end of the workout. Week 2 has started out much like week 1..... GREAT!!!Bench press (Pausing the last rep)175 X 5 210 X 4 245 X 3 X 2 280 X 3 X 4 280 X 3 (paused all 3) Squat 275 X 5 330 X 4 385 X 3 X 2 440 X 2 440 X 2 X 3 (1 rep Speed 2nd rep paused) 440 X 5 (Paused all 5) Bench press (No feet or belt / wraps still pausing last rep)175 X 5 210 X 5 245 X 5 X 4 245 X 9Narrow Leg press + doubled eliteFTS light bands 4 plates X 8 6 plates X 8 8 plates X 8 10 plates X 8 X 2TRAINING VIDEO: www.youtube.com/watch?v=QzntjWDLqXI
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Post by kameronross on Feb 9, 2012 13:28:24 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 DAY 3...................... Finally I get a workout that I have been looking for in my second cycle of Sheiko. This workout layed me out! I got home and almost passed out on the floor as I iced my bicep tendons. My bench continues to improve and I think I have another good PR around the corner. My power off the floor for deads felt fantastic but my speed felt horrible. I am sure my massive pause squat workout on monday played a roll. After my 6 sets of 2 with only 60 seconds of rest I was pretty tired but dug deep and smoked a PR in bottom up squats right after. Without a doubt I walked away stronger today.Bench press (Pausing the last rep)175 X 5 210 X 4 245 X 4 X 2 265 X 3 X 2 280 X 2 X 3 (Pause all reps)Switch to no feet or belt / wraps still pausing last rep 265 X 3 X 2 245 X 4 230 X 5 210 X 6 195 X 7 175 X 22 (no pauses)Dumbell fly 45 X 10 60 X 10 70 X 10 80 X 10 X 2Deadlift330 X 4 405 X 4 465 X 3 X 2 530 X 2 X 6 (60 second rest)ATG narrow stance Bottom up Squat (no belt)225 X 5 275 X 5 315 X 5 340 X 5 365 X 5 Abs : Hanging leg raises : X 10 X 3 (Slow and controlled) TRAINING VIDEO: www.youtube.com/watch?v=x7FoeZWgF3M
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Post by kameronross on Feb 11, 2012 14:03:03 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 DAY 5...................... Friday night workouts always deliver. Everything felt good! Even squats at the very end after so many sets felt smooth. This workout took a long time to finish but there is no place I want to be more than crushing PR's on a Friday night.Squat 275 X 5 330 X 4 385 X 3 X 2 440 X 3 X 4 455 X 3 (Paused last rep)Bench Press (Pausing last rep)175 X 5 210 X 4 245 X 3 X 2 280 X 3 X 5 280 X 6 (Paused every rep)Chest dips + 25 X 5 + 50 X 5 + 75 X 5 X 3 Squat Round 2 275 X 6 330 X 6 X 2 365 X 6 X 2 365 X 6 (Speed then pause every other rep)TRAINING VIDEO : www.youtube.com/watch?v=LWORIAE72lE
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Post by kameronross on Feb 12, 2012 17:00:47 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 DAY 6...................... Posterior chain was tanked after this workout! Saturdays really target my gluts and hamstrings which is perfect for fixing my lockout problem! Walked away tired as Hades so Sheiko workouts are starting to do what they are designed to do. Going to bump up the numbers for next week. Looking forward to facing sets where I have to dig dip to finish them! Constantly pushing, constantly striving, constantly improving!Double pause Deads 330 X 5 405 X 5 X 2 465 X 4 X 4 Incline bench 185 X 3 205 X 3 225 X 3 235 X 3 225 X 7 (PR) Triceps : Rope cable press down X 10 X 3 Hip Thrusts 315 X 5 405 X 5 500 X 5 X 2 (Bench I was using was super high so didn't push it) 405 X 8 Bottom up Leg press + light bands8 plates X 5 10 plates X 5 12 plates X 5 14 plates X 5 15 plates X 5Abs : hanging leg raises X 10 X 3 TRAINING VIDEO : www.youtube.com/watch?v=3WFWTOa3zXI
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Post by kameronross on Feb 14, 2012 17:34:12 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 DAY 1...................... Bench felt awesome today. The groove is feeling better and better and as I improve my arch my strength continues to climb. It seems that lots of volume, no feet bench, dumbell flys, and better form was exactly what my bench needed and Im staring 365 right in the face. Squats felt good even though hips were pretty tight. Filmed depth on all sets except the one in the video and though I could get a little deeper it was parallel nonetheless. Just a few more weeks without wraps then I will start wrapping up for top sets. Can't wait to sit back into the wraps, bury it, and smoke some huge PRS!!! Bench press (Pausing last rep) 180 X 5 215 X 4 255 X 3 X 2 290 X 3 X 4 290 X 3 (Paused all three) Squat 280 X 5 335 X 4 390 X 3 X 2 450 X 3 X 3 475 X 2 X 2 475 X 3 Bench press (Feet up no belt or wraps pausing last rep) 200 X 5 235 X 4 270 X 3 X 3 275 X 4 (No Pauses) Dumbbell fly / press 60 X 10 70 X 10 80 X 10 85 X 10 ATG Bottom up Squat no belt 225 X 5 275 X 5 315 X 5 315 X 8TRAINING VIDEO : www.youtube.com/watch?v=AkhLHxHvJO8
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Post by kameronross on Feb 16, 2012 17:38:33 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 DAY 3.................... I was expecting double pause deads over 500 to feel hard as Hades but they felt easy. I am really learning how to sit back in my stance and keep my core diet the entire lift. Each time my lockout gets faster and faster. It felt great to tear 505 off the floor for a fast 10 without a belt. I predict a BIG PR soon in the deadlift. Hip thrusts continue to improve also and as long as they are going well I know my lockout problem is getting better. Double Pause Deads (No Belt) 340 X 4 405 X 4 475 X 3 X 2 505 X 2 X 4 505 X 10 (No Pauses, still no belt) Bench press (Pausing last rep) 180 X 6 215 X 5 255 X 4 270 X 3 X 2 290 X 2 X 2 315 X 1 X 2 290 X 2 X 2 Switch to no feet or belt / wraps 270 X 3 X 2 255 X 4 235 X 5 215 X 6 200 X 7 180 X 18Hip Thrusts 315 X 5 405 X 5 500 X 5 550 X 5 600 X 5TRAINING VIDEO : www.youtube.com/watch?v=3ZDNqZ0MR_Q
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Post by kameronross on Feb 18, 2012 15:02:53 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 DAY 5.................... It was tough squatting only 48 hours after a big deadlift workout and frying my glutes but i grinded through it. Depth felt pretty good and I feel like it will be even easier when i throw the wraps on and can sit back into them more. 290 X 7ish was a huge PR for Bench because I have never repped anything over 280 more than 6 times. Sheiko training is working a miracle on my press ha ha. Today will be dedicated to icing and rehab in preparation for tonights workout. BRING ON SOME MORE PAIN!!! Squat 275 X 5 335 X 4 390 X 3 X 2 450 X 3 X 5 Bench Press (Pausing last rep) 180 X 5 215 X 4 250 X 3 X 2 290 X 3 X 5 290 X 7.5 (No pauses) Dumbell Fly / press 50 X 10 60 X 10 80 X 10 95 X 8 X 2Squat Round 2 315 X 4 365 X 4 420 X 4 X 4 (Pausing last rep) TRAINING VIDEO : www.youtube.com/watch?v=dlxKk3mYkfY
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Post by kameronross on Feb 19, 2012 16:02:43 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 DAY 6.................... "Gut Check" training session! Everything felt heavy, I was tired, sore, in pain...... but I took it as a challenge. I embraced how weak I felt and believed it was only my body asking me how bad I want this. It was a test on how strong my mind can be! After grinding through all my sets of Deficit deadlifts without a belt, no feet bench, and a ton of sets of regular deadlifts with 5 being 540+, I let loose, ignored the pain, got pissed, and smoked a lifetime PR of 575 X 5 feeling like crap. Week 3 done......... Week 4 give me your best shot! No belt 3' Deficit Deadlift (Double Overhand)340 X 3 405 X 3 X 2 440 X 2 X 3 Switch to mixed grip 440 X 6 Bench press (No feet or belt/Wraps)180 X 5 215 X 5 X 2 255 X 5 X 5 Triceps X 10 X 5 Deadlift 340 X 4 405 X 3 475 X 3 X 2 540 X 3 X 2 575 X 2 X 3 575 X 5 Hammer Curls X 30 TRAINING VIDEO : www.youtube.com/watch?v=d_7MioyaeYg
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Post by kameronross on Feb 21, 2012 18:37:06 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 4 DAY 1.................... Todays workout was all about listening to my body and knowing when to shut something down. Started out doing normal squats but my groin was cramping bad. Instead of pushing it I narrowed up the stance and did bottom up squats to get some work in and not risk a tear. Will be icing, rolling and stretching and will wrap it up the next few workouts to be safe. Not worried about it because I have felt it before. Living to train another day and the workout turned out pretty good anyway! Bottom up Squats (no belt narrow stance)225 X 5 315 X 5 340 X 5 375 X 5 405 X 4 Bench press (Pausing last rep) 185 X 5 220 X 4 260 X 3 X 2 295 X 3 X 2 315 X 2 X 3 315 X 4 Dumbell fly / press 50 X 10 70 X 10 95 X 10 85 X 10 X 2 (Pauses at the bottom) Abs : Cable crunches X 20,18,16,14 TRAINING VIDEO : www.youtube.com/watch?v=dfqB8mzNfX4
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Post by kameronross on Feb 23, 2012 17:39:12 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 4 Day 3.................... Everything felt good today. Bench felt a little heavy but it as expected after a bunch of sets at 85% on monday. I was still able to hit a No feet PR at the end so I was happy. Groin held up great and Im confident it will be good to go on friday for the last round of squats before my next Mock Meet! Bench press (Pausing last rep) 185 X 5 220 X 4 260 X 3 X 2 295 X 3 X 6Deadlift 340 X 4 410 X 4 475 X 3 X 2 545 X 3 X 3 (60 second rest intervals) 580 X 2 X 3 (30 second rest intervals) Bench press (No feet belt or wraps still pausing last rep) 200 X 5 240 X 5 275 X 4 X 3 275 X 5Hammer curls 25's X 30 TRAINING VIDEO : www.youtube.com/watch?v=xlNIV1H8RNU
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Post by buckeye2010 on Feb 25, 2012 12:08:55 GMT -5
Nice workouts. Great efforts. You make it look easy.
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