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Post by kameronross on Feb 27, 2012 20:58:54 GMT -5
Nice workouts. Great efforts. You make it look easy. Thank you! Definitely not as easy as it looks ha ha.
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Post by kameronross on Feb 27, 2012 20:59:12 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 4 Day 5.................... Workout started great!! Bench felt good and fast and my Groin didn't hurt. I was able to burry every rep and the weight did not feel heavy. But I was quickly was humbled as I lost focus on no feet bench and the bar slipped out of my hands crashing into my upper abs. Luckily I have a decently thick stomach and I don't think much damage was done. We will find out at my mock meet on wednesday!! Bench Press (Pausing last rep) 185 X 5 220 X 4 260 X 3 X 2 295 X 3 X 4 295 X 3 (Pause all 3) Squats 285 X 5 340 X 4 405 X 3 X 2 455 X 3 X 5 Bench press round 2 (No feet or belt / wraps still pausing the last rep) 185 X 5 220 X 5 260 X 5 X 2 260 X 3 (slipped out of my hands and slammed into my upper abs, shut it down) Dumbbell fly / press (short pauses each rep)45 X 10 65 X 10 80 X 5 95 X 5 100 X 5 Bottom up squat no belt 225 X 5 315 X 8 X 3TRAINING VIDEO : www.youtube.com/watch?v=Ep3y6lQWaqQ
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Post by kameronross on Mar 1, 2012 18:41:27 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : MOCK MEET.................... After having to shut squats down a bit early after a easy 525 because of some pain in my left Glute, I was happy to walk away with a 10 lb PR in bench hitting a paused 350 lbs and a 15 lb PR in Deads hitting 650 lbs. As much as I was dying to kill 550 without wraps in squat I would rather stay injury free and hit something huge in 4 weeks at my meet when I have some knee wraps on. 300 Kg (660) in Deads is looking like a good meet goal. Squat (No knee Wraps) 135 X 5 X 3 225 X 4 X 2 315 X 3 405 X 2 455 X 1 1st Attempt : 500 2nd Attempt : 525 Shut it down. Sharp pain in left glut causing me to baby it in the hole. Bench (Competition pause) 95 X 6 X 3 135 X 5 X 2 185 X 4 225 X 3 275 X 2 300 X 1 1st attempt : 315 2nd attempt : 335 3rd attempt : 350 (10lb PR)4th attempt : 360 (Miss) Probably would of had it if I didn't go 350 before! Deadlift135 X 5 X 2 225 X 5 X 2 315 X 4 405 X 3 500 X 2 545 X 1 1st attempt : 600 2nd attempt : 625 3rd attempt : 650 (15 lb PR) 1525 Total @ 216 with lots left in squat! TRAINING VIDEO : www.youtube.com/watch?v=HabWOtuz7pI
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Post by buckeye2010 on Mar 4, 2012 11:06:58 GMT -5
Great job. At your age you have a bright future in th eweight game . Keep it up!
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Post by kameronross on Mar 6, 2012 22:14:36 GMT -5
Great job. At your age you have a bright future in th eweight game . Keep it up! Thank you! I appreciate the words of encouragement!
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Post by kameronross on Mar 6, 2012 22:15:40 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 1 OF MEET PREP.................... Starting things off a little heavier then usual for bench because I dont plan on increasing the percentages much if at all for the last 3 weeks of training. Wanted to do sets of 3 at 465 in squat but it just wasn't there. Every rep of 440 felt great. Depth was easy to hit and I felt strong. Glut was still a little sore but went away after a couple heavy sets. I plan on wrapping up for the first round of squatting on fridays then some speed / pause sets for the 2nd round. Since I am in meet prep i will be a little conservative but still plan on killing every workout! Bench press (Pausing the last rep) 190 X 5 230 X 4 265 X 3 X 2 305 X 3 X 5Squat 290 X 5 350 X 4 405 X 3 X 2 465 X 3 440 X 3 X 4 Bench press round 2 (No feet or belt / wraps still pausing last rep) 210 X 5 250 X 5 270 X 4 255 X 4 X 4 Dumbbell fly / Press 50 X 10 70 X 10 85 X 10, 8, 6 45 degree back extension BW X 10 + 25 X 10 X 3 Training video : www.youtube.com/watch?v=mV4-uY83eo0
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Post by kameronross on Mar 6, 2012 22:16:39 GMT -5
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Post by kameronross on Mar 8, 2012 16:18:25 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 3 OF MEET PREP
.................... Being new to Sheiko type training I knew I had a lot to learn and was taught a lesson yesterday. After 10 weeks of pushing the envelope, increasing percentages weekly, and making some crazy gains my body told me its time to reload and slow down a bit. I think the key is to ease into a cycle, hit your stride, smash some PR's then dial it down before you repeat the process. Being drug free my limits are reached often but it doesn't mean I can push past them with a relentless passion to improve. I will drop my maxes for the program to true maxes and only pyramid up by 5 lbs on top sets for week 2 and 3 to hit my stride. Excited to see how wraps feel tomorrow for squats! Have not wrapped up since december!
Deficit deadlift (Double overhand no belt) 345 X 3 415 X 3 X 2 Switch to mix grip 450 X 2 X 4
Bench press (Pausing last rep) 190 X 5 230 X 5 265 X 4 X 2 285 X 3 X 2 305 X 2 X 2 315 X 1 225 X 15
Dumbell fly (Pausing at the bottom) 40 X 8 50 X 8 60 X 8
Deadlifts 345 X 4 415 X 3 485 X 3 X 2 550 X 1 Shut it down, treated today as mainly a recovery day.
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Post by kameronross on Mar 10, 2012 15:43:52 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 5 OF MEET PREP.................... Total 180 from wednesday! Felt pretty good and I can feel my strength starting to build back up. First time wrapping for months so didn't go nuts. Will hit a heavier single next week along with my working sets being a bit higher. I also messed around with a wider grip in bench and it seemed to help ease the pain of my bicep. I also felt like I was able to get a lot tighter as I lowered the bar to my chest. Back on track! Squat 315 X 5 365 X 4 415 X 3 Add Self Wrap 475 X 1 500 X 1 475 X 3 X 3 Bench press (Pausing last rep) 175 X 5 210 X 4 245 X 3 X 2 280 X 2 X 5 280 X 7 (Pausing every rep) Chest Dips (Short pause at the bottom) BW X 10 + 25 X 5 + 50 X 5 + 75 X 5 X 2 + 100 X 5Squat Round 2 (Speed then 2 count pause) 275 X 2 335 X 2 375 X 2 X 5 375 X 1 (Speed then 5 count pause) TRAINING VIDEO : www.youtube.com/watch?v=AaLgZB0KMRI
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Post by kameronross on Mar 11, 2012 16:28:21 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 Day 6 OF MEET PREP................. Finally the weight is starting to feel like normal again. Deads felt strong as ever and even though bench was tough because of soreness I was able to hit a decent rep out set. Walked away happy with the work I was able to get in to continue to improve my lockout strength. Felt great to end the week on a positive note after how wednesday felt! 20 days and counting and I can feel my strength starting to climb again. Double pause Deads (No belt) 325 X 3 390 X 3 455 X 3 X 2 495 X 3 X 4 Bench press (No feet belt / wraps pausing the last rep)175 X 6 210 X 6 230 X 6 X 4 230 X 10 (No pauses) Hip thrusts 315 X 5 405 X 5 495 X 5 585 X 8 Bottom up Leg press + doubled EliteFTS bands 4 plates X 5 8 plates X 5 10 plates X 5 12 plates X 5 Standing cable crunches X 14,12,10,8 TRAINING VIDEO : www.youtube.com/watch?v=2vVi_0bMlkQ
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Post by kameronross on Mar 13, 2012 14:36:12 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 1 OF MEET PREP................. Starting get a lot more comfortable with my wider bench grip and every rep in squat was buried! Depth felt great and easy and even though the weight felt heavy it was moving fast. Saturday really tanked my posterior chain so im not surprised how it felt. Feeling good and focusing more and more on the meet as each day passes! Bench press (Pausing last rep) 180 X 5 215 X 4 250 X 3 X 2 285 X 3 X 4 285 X 3 (pausing all the reps) Squat 280 X 5 335 X 4 395 X 3 X 2 450 X 2 X 5 Bench press round 2 (No feet belt/wraps still pausing last rep) 180 X 5 215 X 5 250 X 5 X 4 250 X 6 (pausing all the reps)Bottom up Leg press + Doubled EliteFTS bands 8 plates X 5 10 plates X 5 12 plates X 5 14 plates X 2 16 plates X 3 TRAINING VIDEO :www.youtube.com/watch?v=SBfWYf9fu6Q
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Post by kameronross on Mar 15, 2012 14:37:00 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 3 OF MEET PREP................. Simple but intense workout! Bench felt good even though I would of liked a little more speed on my 315 single. I love how short intervals feel with deads because it tanks my gluts and lower back and forces them to work overtime to complete the last couple sets. I walked away from this workout knowing my lockout improved. Bench press (Pausing the last rep)180 X 5 215 X 4 250 X 4 X 2 270 X 3 X 2 285 X 2 X 2 305 X 1 315 X 1 305 X 1 285 X 2 X 2 270 X 3 X 2 Switch to no feet belt or wraps 250 X 4 X 2 230 X 5 215 X 6 195 X 7 185 X 22Deadlift 330 X 4 405 X 3 460 X 3 X 2 525 X 3 X 2 560 X 2 X 4 (30 seconds rest intervals) TRAINING VIDEO : www.youtube.com/watch?v=1ORZfSLmIYM
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Post by kameronross on Mar 17, 2012 16:31:59 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 5 OF MEET PREP................. Strength continues to climb. 530 felt pretty good and bench felt great! I wanted to do speed + Pause sets at the end but my right hip flexor / groin was fired up and would not of been happy with more squats. Ice, heat, and wrap and I will be good to go for deads! Squat 135 X 5 X 2 225 X 5 X 2 315 X 4 405 X 3 455 X 1 ADD self wrap 490 X 1 530 X 1 490 X 3 X 3 Bench (Pausing last rep)180 X 5 215 X 4 250 X 3 X 2 285 X 3 X 4 285 X 3 (ALL reps paused) 275 X 9Dumbell Fly / Press 50 X 10 70 X 10 85 X 10 100 X 8 70 X 15 TRAINING VIDEO : www.youtube.com/watch?v=sMElkaB-tbk
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Post by kameronross on Mar 18, 2012 15:16:07 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 2 Day 6 OF MEET PREP................. Groin / Hip flexor held up fine. I was surprised how smooth the lockouts felt after my second pause of my deadlifts. It shows that my lockout is improving big time. Trying not to push things to hard and leaving a bit in the tank each workout. 1 more week of full training the a couple light days and its showtime!!!! Double Pause Deadlifts (No belt) 340 X 3 405 X 3 475 X 3 X 2 505 X 3 X 3 No feet bench Pausing every rep180 X 5 215 X 5 X 2 245 X 5 X 4 245 X 8TricepsWide press downs X 10 X 3 Narrow press downs X 10 X 3 Hip thrusts 405 X 5 455 X 5 495 X 5 545 X 5 615 X 5Abs standing cable crunches X 12,10,8,6 TRAINING VIDEO : www.youtube.com/watch?v=yFhccppEZ0I
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Post by kameronross on Mar 20, 2012 18:30:01 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 Day 1 OF MEET PREP................. Took everything inside me not to squat but I would rather be healthy on wednesday and friday from my last heavy days before the meet. Bench seems to be dialing in well and I am confident I will hit a big PR at the meet. Feeling more and more healthy each day and will be 100 % come meet time! Bench Press (Pausing last rep)180 X 5 225 X 4 255 X 3 X 2 290 X 3 X 4 290 X 3 (All reps paused) Leg press + Doubled EliteFts bands 450 X 5 540 X 5 630 X 5 720 X 5 800 X 3Bench Round 2 (No feet belt or wraps) 200 X 5 235 X 4 270 X 3 X 3 275 X 5 Dumbbell fly / Press All reps paused65 X 8 75 X 8 85 X 8 Switch to only Dumbbell Press 100 X 10 120 X 6 100 X 10 45 degree back extension (Fast and explosive!) BW X 10 + 25 X 5 + 35 X 5 + 45 X 5 TRAINING VIDEO : youtu.be/XhrT6QnMHvo
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Post by kameronross on Mar 22, 2012 19:47:55 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 Day 3 OF MEET PREP................. Last heavy deadlift day in the books! I do plan on hitting another double pause / hip thrusts day however. Groin seems to be almost back to 100% and feeling good. Taking a extra day between deads and squats to allow it ample time to heal up. Instead of working out friday I will bump it to saturday and hit my last heavy squat workout. Then most likely do my double pause / hip thrusts day on monday to finish up deads. Then all that is left is a light squat and light bench with my feet up on wednesday and a couple days of rest until showtime! Bench Press (Pausing last rep) 180 X 5 220 X 4 255 X 4 X 2 270 X 3 X 2 290 X 2 X 3 315 X 1 X 4 290 X 2 X 3 270 X 3 X 2 Switch to no feet 255 X 4 235 X 5 220 X 6 200 X 7 185 X 12 (ALL reps paused) Dumbbell fly 60 X 10 75 X 10 X 3 Deadlift340 X 4 410 X 4 475 X 3 X 2 545 X 3 X 2 585 X 2 X 3 TricepsRope press downs X 10 X 3 Abs Standing cable crunches X 12,10,8 TRAINING VIDEO : youtu.be/kFwgulL5JSw
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Post by kameronross on Mar 25, 2012 16:55:33 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 Day 5 OF MEET PREP................. 560 felt great! Bench is also peaking very nicely. Only one more heavyish workout with double pauses and hip thrusts then light bench and squat on tuesday! SO CLOSE! I am foaming at the mouth to go off on the platform. Squat135 X 5 X 2 225 X 4 315 X 3 405 X 2 Add self wrap 455 X 1 500 X 1 530 X 1 560 X 1 500 X 3 Bench press 180 X 5 225 X 4 255 X 3 X 2 290 X 3 X 5 290 X 5 pausing every rep Dumbbell fly / Press X 10 X 5 60 X 10 80 X 10 Switch to only Dumbbell press 100 X 15 TRAINING VIDEO : youtu.be/g5HzINCwqEg
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Post by kameronross on Mar 26, 2012 16:11:12 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 : WEEK 3 Day 6 OF MEET PREP................. Heavy work is done! Nothing is bothering me and I feel pretty healthy. After some light squats and bench on tuesday it will be all about recovery and mentally preparing for some PR's on saturday. Double Pause Deadlifts No Belt 330 X 3 405 X 3 475 X 3 X 2 515 X 3 X 3No feet bench Bench (Pausing last rep)180 X 5 225 X 5 X 2 255 X 5 X 3 225 X 13 (No pauses) Dips BW X 10 X 2 + 25 X 5 + 50 X 5 + 75 X 5 + 100 X 7 BW X 25 Hip thrusts 405 X 5 495 X 5 545 X 5 585 X 6 + Long pause TRAINING VIDEO : www.youtube.com/watch?v=H9_KnQtSRJQ
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Post by kameronross on Apr 3, 2012 1:23:00 GMT -5
“Though the road has been hard as the day is long, I wouldn’t trade in a second. The strength that’s allowed me to endure doesn’t come from what you see-- the callused hands, blood shot eyes, and bleeding shins. No, it runs deeper. To get to it, you’d have to cut away all the layers of doubt and distraction till knife hits bone. The seconds are passing by. Find that itch... Scratch till there’s nothing left.”Northwest APA-WPA Spring Powerlifting Championships 220 Class Drug FreeSquat 1st Attempt : 502 lbs GOOD LIFT 2nd Attempt : 534 lbs GOOD LIFT 3rd Attempt : 573.2 lbs GOOD LIFT (Ranks #44 in the Country) Bench1st Attempt : 314 lbs GOOD LIFT 2nd Attempt : 332 lbs GOOD LIFT 3rd Attempt : 352.7 lbs GOOD LIFT (Ranks #32 in the Country) Deadlift1st Attempt : 601 lbs GOOD LIFT 2nd Attempt : 633 lbs GOOD LIFT 3rd Attempt : 661.4 lbs GOOD LIFT (Ranks #28 in the Country) TOTAL : 1587 @ 216 (Ranks # 32 in the Country) MEET VIDEO : youtu.be/K8SadcwGmkg .................. Wow what can I say about this meet other than giving credit where credit is due. Without my Lord and Savior Jesus Christ none of this would be possible. After being very very disappointed with my last two meets going 9 for 9 and hitting giant PR's all day long was like a dream. Having smoked all my lifts going into my last deadlift, I experienced one of the biggest adrenaline rushes of my life as I pointed to the heavens, repeated Phil 4:13 in my head and gave 661 for a ride. Grinding it out and setting the bar down I let all my built up anger, fear, blood, sweat, tears, and disappointments go in a emotional release I will never forget. Embracing everyone who has been there for me through thick and thing with hugs and high fives is a moment that still chokes me up. Receiving texts very soon after from all my friends and family who could not attend was also very special. I live and breath powerlifting and I pour my heart and soul into every meet with more passion every time. It was truly an amazing experience to finally reap what I sowed after months of hard work. What struck me the most and played a part in my freak out was finally achieving what I set out to do at a meet. New goals have been set and I am looking forward to see what God has in Store for me in the future!
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Post by rickhussey on Apr 3, 2012 8:36:44 GMT -5
Congrats on a very impressive day ! That is one awesome total at that bodyweight. Your squats are buried....Love it.
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Post by kameronross on Apr 4, 2012 21:47:15 GMT -5
Congrats on a very impressive day ! That is one awesome total at that bodyweight. Your squats are buried....Love it. Thank you! I appreciate your support. I always try to dunk those squats to leave no doubt
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Post by kameronross on Apr 8, 2012 20:23:36 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 1 OF MEET PREP
................. BACK TO WORK! I am deadlifting at a Pro event at the Emerald cup bodybuilding championships April 21st. These next couple weeks will be 100% geared to peaking my deadlift. Excited to make a run at 675+ on the biggest stage of my life! I am also training at a new gym that hasnt even opened yet so limited videos for this week because the owner wants to keep it hush hush before the grand opening.
Front squat 135 X 5 185 X 5 225 X 5 245 X 3 275 X 3 X 5
Safety squat bar bottom up squats 150 X 5 200 X 5 225 X 3 275 X 3 X 5 275 X 6
Core Hanging leg raises BW X 10 X 5
Kneeling cable crunches X 16, 14, 12, 10
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Post by kameronross on Apr 8, 2012 20:24:20 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 3 OF MEET PREP................. Wanted to just work up to a heavy single to kinda recharge my body and be able to start hitting the ground hard again. VERY happy with how 600 felt. No belt conventional stiff leg deads touch and go135 X 10 225 X 5 315 X 5 355 X 5 X 5Deadlifts 135 X 5 X 2 225 X 4 315 X 3 405 X 3 500 X 3 545 X 3 575 X 1 600 X 1CorePlanks BW X 30 seconds + 25 X 30 seconds + 45 X 30 seconds + 70 X 30 Seconds TRAINING VIDEO : www.youtube.com/watch?v=yJ_Ym-Fl4z4
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Post by kameronross on Apr 8, 2012 20:53:47 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 5 OF MEET PREP
................. Decided to try Thompson stye training where you continue to add chains every set so at first its speed work then it turns into a heavy max effort set. LOVED IT! Today really was all about strengthening my power off the floor. Next week ill up the weights and really push the limits.
Thompson style Sumo stance paused box squats 315 X 3 365 X 3 405 X 3 455 X 3 500 X 3 500 + 24 lbs in chains X 3 500 + 36 lbs in chains X 3 500 + 48 lbs in chains X 3 500 + 60 lbs of chains X 3 500 + 72lbs of chains X 3 500 + 84 lbs of chains X 3 500 + 96 lbs of chains X 3 500 + 120 lbs of chains X 5
Bench (Pausing last rep) 225 X 3 245 X 3 275 X 3 X 5 225 X 18
Core Standing band Crunches X 12,10,8,6
Side bends 30 X 10 50 X 10 60 X 10 70 X 10 80 X 10
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Post by kameronross on Apr 8, 2012 21:13:28 GMT -5
SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 1 Day 6 OF MEET PREP................. Wanted to give to apply the Thompson style training to deadlifts also. Felt great having the weight be the heaviest after my second pause which is where I usually get stuck. My posterior chain was absolutely destroyed after this workout! Thompson style no belt double pause deads245 X 3 335 X 3 X 2 385 X 3 425 X 3 475 X 2 425 X 3 + 12 lbs of chains 425 X 3 + 24 lbs of chains 425 X 3 + 36 lbs of chains 425 X 3 + 48 lbs of chains 425 X 3 + 60 lbs of chains 425 X 3 + 72 lbs of chains 425 X 3 + 84 lbs of chains 425 X 3 + 96 lbs of chains 425 X 3 + 108 lbs of chains 425 X 3 + 120 lbs of chainsUpper back safety squat bar good morning 150 X 10 170 X 10 190 X 10 X 3 Shrugs slow and squeezed 135 X 10 225 X 10 315 X 10 X 3 Dimel deads + short minis 135 X 25 X 3 Back decompression X 1 minute X 2 5 minute Mckarley hip stretch TRAINING VIDEO: www.youtube.com/watch?v=iOEDzvHNznU
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