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USPlabs Athlete Kameron Ross's Training Log

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  • USPlabs Athlete Kameron Ross's Training Log

    "There is no secret routine; there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. This is what I mean when I say accept your limits and when the time is right, you will push right through your limits time and time again, mentally and physically."

    My name is Kameron Ross and I am a lifetime drug free powerlifter. I have been training strictly powerlifting since January 2010. My first powerlifting meet was August 2010 and that day I was bitten by the iron bug. Each day my passion grows for the sport and my motivation is through the roof. I am starting this training log to be surrounded by people who share my passion, can help me improve, and continue to learn as much as possible about training as I can. I appreciate and welcome any advice!

    YOUTUBE CHANNEL : http://www.youtube.com/user/KamRoss07?feature=mhee

  • #2
    SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 6

    ...................... That concludes my very first cycle of Sheiko training! Wow has it been a experience ha ha. I loved every second and being pushed in every training session was awesome. This wednesday I am going in to do a Mock meet and hit some heavy singles to see where my strength is at. I am not necessarily going to go for all new PR's just get used to some heavy weight again before I start a new cycle. Excited to see where I am at because without a doubt I am stronger then 6 weeks ago. Learned a lot and my next cycle will be more customized to me.


    Double overhand Conventional Deficit Deadlift no belt
    320 X 3
    380 X 3 X 2
    415 X 3 X 4
    415 X 10 (switched to mixed grip)

    Incline bench
    185 X 4
    205 X 4
    225 X 4
    240 X 4
    225 X 8

    Chest Dips
    + 10 X 6
    + 25 X 6
    + 35 X 6
    + 45 X 6 X 2

    Face pulls X 10 X 6

    Hip Thrusts
    315 X 5
    365 X 5
    405 X 5
    455 X 5
    500 X 6

    TRAINING VIDEO: http://youtu.be/8fAQxTlD1FU

    Comment


    • #3
      I swear I've seen this all before...

      Comment


      • #4
        sweet stuff!

        whats your height, weight, and max deadlift?

        adam, if you read this, watch the video, 500-6

        Comment


        • #5
          Shoutout to Kam. Keep doing ya thing homie!
          Emeka "The MeNAcE"Okammor

          Philippians 4:13
          "I can do all things through Christ which strengtheneth me."

          Luke 1:37
          "For with God nothing shall be impossible."

          Comment


          • #6
            Originally posted by syssstem View Post
            sweet stuff!

            whats your height, weight, and max deadlift?

            adam, if you read this, watch the video, 500-6
            Lol. I saw it.
            Journal http://www.intensemuscle.com/showthread.php?t=51093

            Comment


            • #7
              Originally posted by detazathoth View Post
              I swear I've seen this all before...
              Whats up man! I have multiple Logs to try to connect with as many people passionate about powerlifting as I can. Having only 1 log limits a individual to much. Hope training is going well brother!

              Comment


              • #8
                Originally posted by syssstem View Post
                sweet stuff!

                whats your height, weight, and max deadlift?

                adam, if you read this, watch the video, 500-6
                Thanks man! I am 5'10'' 212-215 BW and my Current Max Deadlift in a meet is 623 @ 198. I am moving up to the 220's and hope to total elite very soon. I appreciate the support and I am excited to be joining intensemuscle.

                Comment


                • #9
                  Originally posted by Adam2433 View Post
                  Lol. I saw it.
                  I have seen guys lighter then me do 600 + so I have got a lot of work to do. Hip Thrusts really target my glutes which are a weakness of mine causing me to struggling locking out deads. I have definitely felt a carryover from throwing them in my program.

                  Comment


                  • #10
                    Originally posted by Kameron Ross View Post
                    I have seen guys lighter then me do 600 + so I have got a lot of work to do. Hip Thrusts really target my glutes which are a weakness of mine causing me to struggling locking out deads. I have definitely felt a carryover from throwing them in my program.
                    Wasn't laughing at you or anything. I don't know if you saw by Sys had a thread in the PL section where he was VERY interested in hip thrusts/glute bridges and it has become kind of a running joke.

                    Whatever works for you. 3x's bw pull is legit. Glad to have you here.
                    Journal http://www.intensemuscle.com/showthread.php?t=51093

                    Comment


                    • #11
                      Originally posted by Adam2433 View Post
                      Wasn't laughing at you or anything. I don't know if you saw by Sys had a thread in the PL section where he was VERY interested in hip thrusts/glute bridges and it has become kind of a running joke.

                      Whatever works for you. 3x's bw pull is legit. Glad to have you here.
                      No worries brother I didnt think you were! I figured it was a inside joke ha ha

                      Comment


                      • #12
                        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!

                        Squat
                        135 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)


                        Bench
                        135 X 5
                        185 X 4
                        225 X 3
                        265 X 1
                        295 X 1

                        1st attempt : 315
                        2nd attempt: 330
                        3rd attempt : 340 (PR)


                        Deadlift
                        135 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 @ 215

                        TRAINING VIDEO : http://www.youtube.com/watch?v=2wT5i-C6UTg

                        Comment


                        • #13
                          SHEIKO MASTER OF SPORT PREP # 2 : WEEK 1 DAY 1

                          ...................... Hell 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
                          [B]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 : http://www.youtube.com/watch?v=2cN5A...1&feature=plcp

                          Comment


                          • #14
                            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 overhand
                            325 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 3
                            270 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 18

                            Dumbbell fly
                            50 X 10 X 2
                            60 X 10 X 2

                            Deadlift
                            325 X 4
                            390 X 3
                            450 X 3 X 2
                            515 X 3 X 2
                            550 X 2 X 3
                            550 X 5

                            Bottom up Leg press + doubled EliteFTS light bands
                            4 plates X 5
                            8 plates X 5
                            10 plates X 5

                            ABS
                            Standing cable crunches X 12,10,8,6

                            TRAINING VIDEO: http://www.youtube.com/watch?v=fmoi0G95y4k

                            Comment


                            • #15
                              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 ha

                              Squat
                              290 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 8

                              Chest dips X 5 X 5
                              BW X 10
                              + 25 X 5
                              + 50 X 5
                              + 75 X 5 X 2
                              BW X 20

                              Squat round 2
                              265 X 5
                              320 X 4
                              370 X 3
                              425 X 3 X 4
                              425 X 8

                              TRAINING VIDEO : http://www.youtube.com/watch?v=AVrBt...1&feature=plcp

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