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Post by kameronross on May 31, 2012 19:53:44 GMT -5
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 www.youtube.com/watch?v=DlJ0zMGXsJY
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Post by kameronross on Jun 3, 2012 0:02:08 GMT -5
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) www.youtube.com/watch?v=eWqS2y_hefM
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Post by kameronross on Jun 3, 2012 18:51:06 GMT -5
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)
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Post by kameronross on Jun 8, 2012 0:43:42 GMT -5
....................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%.
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Post by kameronross on Jun 26, 2012 21:04:06 GMT -5
........ 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. www.youtube.com/watch?v=Lq-r-JIJizA
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Post by kameronross on Sept 17, 2012 22:49:33 GMT -5
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. WEEK 1 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) www.youtube.com/watch?v=RJ_dWVScUKk
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Post by kameronross on Sept 19, 2012 0:06:58 GMT -5
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
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Post by kameronross on Sept 22, 2012 1:39:40 GMT -5
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 Make sure to "LIKE" www.facebook.com/KamStrength
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Post by kameronross on Sept 22, 2012 21:14:53 GMT -5
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 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 Make sure to "LIKE" www.facebook.com/KamStrengthwww.youtube.com/watch?v=8jvMnIWBsTk
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Post by kameronross on Sept 25, 2012 17:53:02 GMT -5
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
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Post by kameronross on Sept 28, 2012 16:04:46 GMT -5
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
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Post by kameronross on Oct 1, 2012 22:13:25 GMT -5
FRIDAY 9/28/12 Squat 95 X 5 X 2 135 X 5 185 X 5 205 X 3 225 X 1 Shut it down back was saying no more. Bottom up Banded leg press (Doubled EliteFTS monster mini long bands) 1 plate X 5 2 plates X 5 4 plates X 5 6 plates X 5 GLUTE WORK Barbell Glute Bridge 135 X 10 185 X 20 X 3 (Slight pause at top) Slight pause at top) Machine Kick backs 50 X 20 60 X 15 Band seated abduction EliteFTS mini band tubing X 20 X 2 FREAK FACTOR SHOULDERS Seated Machine military press X 10 X 3 with last set being rest pause Seated machine side raise X 10 X 3 with last set being rest pause Kettle bell goblet squats 8kg X 10 16 Kg X 10 SATURDAY 9/29/12 fReAk FAcToR ARMS Pre-Exhaust biceps : Double bicep cable curl X 10 X Failure pyramid with last set being rest pause. Pre-Exhaust Triceps : Rope cable press down X 10 X Failure pyramid with last set being rest pause. Seated machine flat hammer curl X 10 X 3 last set being drop set Strait bar Press down X 10 X 3 last set being drop set. Seated elbow pinned Db Curls X 10 X 3 last set being rest pause. Light hamstring curls X 20 X 3 Back Extension : BW X 20 X 2 Band abduction / adduction X 20 front / Inner X 3 Make sure to "LIKE" www.facebook.com/KamStrength
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Post by kameronross on Oct 4, 2012 21:45:05 GMT -5
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Post by kameronross on Oct 5, 2012 17:03:19 GMT -5
MONDAY 10/1/12 Bench (Long pause on last rep) 95 X 5 X 2 135 X 5 X 2 185 X 3 X 2 205 X 3 225 X 3 245 X 3 X 5 225 X 7 fReAk FaCtor Training Chest Pre-Exhaust cable crossover X 20 X Fail with last set rest pause Incline hammer strength X 10+ X 3 with last set being rest pause Perfect pushup X Fail X 3 30 seconds rest Lats Pre-Exhaust wide grip pull down X 20 X fail with last set rest pause Wide grip pull down strait arm pull X 10+ X 3 with last set being drop set BW Hang X 1 minute Core Rockys X Fail X 3 WEDNESDAY 10/3/12 SQUAT 95 X 5 X 3 135 X 5 X 2 185 X 3 X 2 225 X 3 Add Belt 250 X 3 275 X 3 X 3 3 count pauses no belt 185 X 3 X 2 Bottom up Banded leg press (Doubled EliteFTS monster mini long bands) 2 plates X 5 4 plates X 5 6 plates X 5 7 plates X 5 ISOLATION GLUTE HYPERTROPHY WORK - Barbell glute bridge 185 X 20 205 X 20 X 2 fReAk FaCToR ARMS Pre-exhaust seated machine preacher curl X 20 X Fail with last set rest pause Pre-Exhaust reverse grip press down X 20 X fail with last set rest pause Cable curl X 10+ X 3 with last set drop set Seated machine side press down X 10+ X 3 with last set rest pause STATIC CORE Planks X 40 seconds front and 30 seconds side X 2 Dead bug to failure X 1 Make sure to "LIKE" www.facebook.com/KamStrengthINSTAGRAM @ Kameron_Ross TWITTER @ Kameron_Ross
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Post by kameronross on Oct 10, 2012 22:41:24 GMT -5
I sound like a broken record and I apologize but........... during the last 4 weeks my idea of working back into the big 3, thinking that as long as I go light my issue with my back will improve. Sadly it just keeps making me take steps backwards and leaving me in pain daily. Talk about a confusing injury. Even with A TON of mobility work / stretching my body is telling me heavy should not be in my vocabulary for a while. As with anything in my life I am staying optimistic, leaning on my faith, and moving forward with something new. That being said I am working with a rehab specialist to help with my mobility work, I have an appointment with a orthopedic doctor soon and will be scheduling a MRI and/or X-ray to rule out something big.
Now onto the less boring stuff! Having always been lacking upper body size my focus for the next few months will be adding size and leaning out. Not possible you say? I have had some awesome success with Carb-backloading and recently purchased the book to fine tune the diet. That style of eating and utilizing USPlabs supplements will help me add size while staying lean. Will be taking before pictures to track my progress and will be hammering hypertrophy work with a style of training that I have had success with. This combined with mobility work and strengthening what the doctors / rehab specialists say I need to work on will help my tremendously in the future when the time is right to powerlift again. Stay tuned for update pictures, how my diet is going, and what supplements I am using from USPlabs to pack on the size. I truly believe everything happens for a reason and I am blessed to have such adversity to overcome. Everyones support is greatly appreciated!!! Will continue with training logs to give some people some inisight on what is working for me to add size and some key movements I am doing for mobility.
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Post by kameronross on Oct 11, 2012 22:06:34 GMT -5
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