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Drug-Free Powerlifter Kameron Ross
 

Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

casperthegst wrote:

Thanks! I use a excel program that has most if not all of the Sheiko routines. I can email it to you if you PM me your email!

cant PM yet.....


Sent you a PM !

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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 deads
245 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 chains

Upper 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

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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casperthegst
Level

Join date: Mar 2012
Posts: 130

Can you do overhead press and barbell rows along with sheiko? If so what set and rep scheme should you use? I wasnt sure about doing the overhead press because you are already doing alot of pressing with bench work. Would also like the barbell rows because i love upperback work and really dont want to just not do it.

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

casperthegst wrote:
Can you do overhead press and barbell rows along with sheiko? If so what set and rep scheme should you use? I wasnt sure about doing the overhead press because you are already doing alot of pressing with bench work. Would also like the barbell rows because i love upperback work and really dont want to just not do it.



You can always tweak it to fit your needs! I think the reason it has worked so well for me is because after I got a feel for the program I customized it a bit. If i was you I would drop all benching on saturday and do overhead presses instead. And on the days you do two deadlift variations I would do the heavy barbell row for the second one.

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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~

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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Spock81
Level 10

Join date: Jun 2010
Posts: 3757

You're quite the inspiration!!!!!!

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Great attitude in crushing any obstacles in your way dude. You'll kill it at the next comp.

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

Spock81 wrote:
You're quite the inspiration!!!!!!


Humbled im able to inspire ya! Thanks for the support!

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

Jab1 wrote:
Great attitude in crushing any obstacles in your way dude. You'll kill it at the next comp.


Mindset is everything! Someday I will look back at this and realize it was a blessing. Thanks for the support I appreciate it!

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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Achilles of war
Level 2

Join date: Jun 2008
Posts: 1156

good shit as always kam, can you email me that template, you said you were earlier but i think you forgot. I have been running smolov so i think ill like sheiko. I still have a month left of smolov.

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

Achilles of war wrote:
good shit as always kam, can you email me that template, you said you were earlier but i think you forgot. I have been running smolov so i think ill like sheiko. I still have a month left of smolov.


I have to apologize man I totally spaced it! I just set you a PM with the info you need. Let me know if you received it!

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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Kameron Ross
Level 1

Join date: Jan 2012
Posts: 135

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

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spar4tee
Level

Join date: Sep 2010
Posts: 10359

Have you tried REALLY heavy sled work? Leg press? GHRs seem to be okay so that's one thing already in your favor.

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Achilles of war
Level 2

Join date: Jun 2008
Posts: 1156

thanks for the PM

I have to say, sometimes your youtubevideos pop up on the side bar when i am on my page, they are inspirational yet demoralizing at the same time since you pwn so much weight.

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Your videos are AWESOME.

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