USPlabs Athlete Kameron Ross's Training Log

[kameronross]

SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 2 Day 1 OF MEET PREP

................. Holy smokes I felt great today! Strength is starting to peak again and I am confident what I am doing is going to carryover to a huge pull on april 21st! Front squats felt a ton better last week and Im so pumped to get back into the gym on wednesday for some heavy pulls!

Front squat
135 X 5 X 2
185 X 5
225 X 5
275 X 3
300 X 3 X 2
315 X 3 X 3
225 X 6 pausing in the hole

Safety squat bar bottom up squats
150 X 5
200 X 3
250 X 3
300 X 3
330 X 3
350 X 3 X 3
275 X 10

Core
Hanging leg raises X 12 X 3

Kneeling cable crunches X 16, 14, 12

5 minute foam roll

Hip distraction stretch X 1 minute each leg

TRAINING VIDEO : www.youtube.com/watch?v=qYQ9ISvAKPU

[kameronross]

SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 2 Day 3 OF MEET PREP

................. Weight felt heavy today but I was not surprised after mondays workout. I could barely bend over on tuesday so being able to double 600 a few times felt great. Felt a small strain in lower back doing stiff legs so shut it down a little early. Will bump training back a day so my last 3 training days will be saturday, sunday, then tuesday to wrap it up! I was hooked up with a deep tissue massage on tuesday so im pumped to get the kinks worked out and be 100 % by show time. Not worried about the lower back i have felt it before and will belt up from here on out and be good to go.

Deadlift
165 X 5 X 3
255 X 4 X 2
345 X 3
435 X 3 X 2
525 X 3
575 X 1
600 X 2 X 3 (90% of max)
525 X 8

No belt stiff leg touch and go
Double over hand conventional
165 X 10 X 2
255 X 5
305 X 5
Switch to mix grip
345 X 5
375 X 5 X 2
375 X 3

Core
Planks
BW X 30 seconds
+ 25 X 30 seconds
+ 45 X 30 seconds
+ 80 X 30 seconds

Upside down band back decompression X 1 minute X 3

Band abduction / adduction X 10 X 3

5 minute foam roll

TRAINING VIDEO : www.youtube.com/watch?v=g3J7vlMhcKs

[kameronross]

SHEIKO MASTER OF SPORT PREP # 2 Deadlift Focus : WEEK 2 Day 5 OF MEET PREP

................. Shutting down training early to allow my back to heal. I am confident the work I put in to recharge, reload, and smoke a PR on the 21st was sufficient. I will let this week be all about rest, recovery, and an opportunity to enjoy the blessings I received from what initially looked like as a set back. I am excited to mentally prepare and visualize bringing more intensity, passion, and faith to the stage April 21st at my first Pro level show. No matter what your situation is never focus on the negatives. I truly believe everything happens for a reason and if you dig hard enough, a situation that may look discouraging can very well be a blessing.

Paused Sumo Stance Thompson style box squats
135 X 5 X 3
225 X 4 X 2
315 X 5
405 X 5
500 X 3
Shut it down. Lower back not agreeing

Hip thrusts
135 X 10
225 X 5
315 X 5
405 X 5

Bench
135 X 5 X 3
185 X 4 X 2
225 X 18

GHR pause at top squeezing gluts
- Lots and lots

Planks
BW X 30 seconds
+ 25 X 30 seconds
+ 45 X 30 seconds
+ 90 X 30 seconds
+ 115 X 30 seconds
+ 135 X 30 seconds

Core
Hanging leg raises 16,14,12

Upside down Back decompression X 3 X 1 minute

[crazy]

May I ask what a
Hip distraction stretch

is?

[kameronross]

Well im dissapointed to say the least. Warmed up to 455 and my back injury forced me to shut it down and pull out of the competition. Looks like its worse then I thought. First Pro show and amazing opportunity missed but keeping a postive attitude. Will talk to Chiropractor monday and focus on bench and rehab to fix all my weaknesses to correct this issue. Incredibly blessed for all the people who support me and I really wish I could of hit something big for ya. Next full meet is in December and I promise I'll come back Stronger then ever. Nothing in my life has ever came easy and powerlifting is no exception. Faith, dedication, passion, and discipline has never failed me and those four things will get my through this.

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." ~Michael Jordan~

[kameronross]

Apr 17, 2012 21:02:41 GMT -5 crazy said:

May I ask what a
Hip distraction stretch

is?

Here you go! : www.youtube.com/watch?v=HEHaRvifuts

[kameronross]

SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 1

................. Day 1 back in the gym was rough. Trying to stay patient and figure out what I need to do in the gym to strengthen the muscles needed to fix this Si Joint problem. Its hard for me to not go balls to the wall in a training session so this next few weeks are gonna be just as hard mentally as physical coming back from this injury. None the less what doesn't kill my makes me stronger so will keep a positive attitude! Starting bench pretty light because i didnt bench much these last few weeks and will slowly add weight. Will be hammering posterior chain work because i think it will be a remedy for this problem.


Bench press (Pausing last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 3 X 5

Squat
135 X 10 X 5

No feet bench
180 X 5
200 X 4
225 X 4

Dumbell fly / Press X 10 X 5
40 X 10 X 5

Hip thrusts
135 X 10 X 2
185 X 10 X 2
225 X 5

GHR
BW X 10 X 3

Core
Kneeling cable crunches X 12,10,8

TRAINING VIDEO :www.youtube.com/watch?v=uVtXZ7i_tgI

[kameronross]

SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 3

................. Progress is all I am looking for! Stronger today then yesterday. Along with the injury my mobility as gone out the window bringing that flexibility back is going to be a huge priority!

Conventional stance no belt Defecit pulls
115 X 10 X 5

Bench press (Pausing last rep)
165 X 5
200 X 5
230 X 4 X 2
250 X 3 X 2
265 X 2 X 2
280 X 1 X 3
265 X 2 X 2
250 X 3 X 2
Switch to no feet belt or straps
230 X 4 X 2
215 X 5
200 X 6
180 X 7
165 X 17

Dumbel fly
50 X 10
60 X 10
70 X 10
60 X 10
50 X 10

Seated cable row X 10 X 3

Sumo pulls no belt
135 X 5 X 5

No belt Walking Lunges
115 X 20 X 3

Core
GHR static holds
BW X 30 seconds X 3

TRAINING VIDEO : youtu.be/h2xSnmB8_Yc

[kameronross]

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

................. Learning more and more everyday on where my weaknesses are. I believe I have a extended anterior pelvic tilt that may be causing the lower back pain. Been working on some stretches to bring back some mobility and lower back pain has already started to go away. Its looking like I will need to change my squat form up a little bit and not sit back so much. I have been watching videos of Sam Byrd on how he squats and will work on it each time squats come up. I actually think this style of squatting will actually have more carryover to my deads.

Maxes set at :
Squat : Back rehab
Bench : 330
Deadlift : Back rehab

Squat
135 X 10 X 2
185 X 8
225 X 6 X 3

Bench press (Pausing the last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 3 X 5
265 X 7

Chest Dips
BW X 10 X 2
+ 25 X 5
+ 50 X 5 X 3

GHR
BW X 10 X 2
To Failure X 3

Core
Seated machine crunch X 12 X 3

Training Video : youtu.be/-D7FIETURwE

[kameronross]

SHEIKO MASTER OF SPORT PREP # 2 Bench Focus / Back rehab : WEEK 1 Day 6

................. Double pauses felt surprisingly good. Definitely could not go any heavier without risking getting hurt again but it felt good to be pulling something off the ground ha. I loved how the football bar felt and will be using as often as possible!

Maxes set at
Squat : Back rehab
Bench : 330
Deadlift : Back rehab

Double pause deads no belt
135 X 5 X 3
185 X 5 X 2
225 X 5

No feet Tricep bar narrow, medium,wide
115 X 3,3,3
145 X 3,3,3
165 X 3,3,3
185 X 3,3,3 X 2

Raised Single Bulgarians
Bar X 10
65 X 10
85 X 10 X 3

Dumbell RDL's
25's X 10 X 3

Bicep / Tricep Supersets
Schuab presses : 30's X 10 X 3
+
Seated no back dumbell curl : 40's X 20 X 3

Cable curls X 10 X 3 + drop set
+
Rope press down X 10 X 3

TRAINING VIDEO : youtu.be/-jyF64M6bMQ

[kameronross]

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

TRAINING VIDEOS : youtu.be/RoFiVAQgdok

[kameronross]

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

[kameronross]

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 [/B]

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

TRAINING VIDEO : youtu.be/oY6a5epuUEg

[kameronross]

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

TRAINING VIDEO: youtu.be/OGuwhs7BNSI

[kameronross]

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

TRAINING VIDEO : www.youtube.com/watch?v=dfAJ2gaDCMk

[kameronross]

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

TRAINING VIDEO : www.youtube.com/watch?v=nVMI_v4mflU

[kameronross]

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)


TRAINING VIDEO : youtu.be/h7q0cXaWEos

[kameronross]

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

www.youtube.com/watch?v=v6r0SzP5zBo

[kameronross]

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

www.youtube.com/watch?v=NWGCvhOVzHA

[kameronross]

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)

www.youtube.com/watch?v=UZkapg3mPeM

[kameronross]

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 Hades 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)

www.youtube.com/watch?v=kNnh0renUp4

[kameronross]

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

www.youtube.com/watch?v=xhlXreLjTcU

[kameronross]

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)

www.youtube.com/watch?v=pl4ybGRslvE

[kameronross]

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

www.youtube.com/watch?v=L0MzqE5Dyi4

[kameronross]

SHEIKO MASTER OF SPORT PREP # 2 Bench Focus : WEEK 5 Day 6

.............. Visited a buddy to smash the Hades 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

www.youtube.com/watch?v=HxgJs51PTsg