T Nation

Drug-Free Powerlifter Kameron Ross

What were you doing before powerlifting?

[quote]spar4tee wrote:
What were you doing before powerlifting?[/quote]

I played a couple years of college football at a Division 2 school. (Western Oregon University)

You’re definitely a strong dude. I’ll definitely be following.

Ill be following. Great work man, keep it up!

[quote]AquaCruzer wrote:
You’re definitely a strong dude. I’ll definitely be following.[/quote]

Awesome thanks!!!

[quote]pbclax1 wrote:
Ill be following. Great work man, keep it up![/quote]

I appreciate it thank you!

[quote]Kameron Ross wrote:
Thanks! I am 5’10’’ and 210-215 BW. The video editing software I use is “imovie” on my Mac. Pretty simple and easy to use! Double pause deads have been my favorite accessory lift for deads. I have noticed a big carryover with them, [/quote]
Thanks for the response man, awesome stuff. I don’t have a mac, so looks like I’m stuck with shitty software for now! lol. I’ve only got light weight to play with on deads at the moment, so might give the double pause a go… What % of your max do you use for them?

And I’ll be cursing your name if it sucks as much as it looks like it does! lol

[quote]Jab1 wrote:

[quote]Kameron Ross wrote:
Thanks! I am 5’10’’ and 210-215 BW. The video editing software I use is “imovie” on my Mac. Pretty simple and easy to use! Double pause deads have been my favorite accessory lift for deads. I have noticed a big carryover with them, [/quote]
Thanks for the response man, awesome stuff. I don’t have a mac, so looks like I’m stuck with shitty software for now! lol. I’ve only got light weight to play with on deads at the moment, so might give the double pause a go… What % of your max do you use for them?

And I’ll be cursing your name if it sucks as much as it looks like it does! lol[/quote]

No problem! Right now Shieko has me running them between 70-75% of my max but I worked up to that strength. Start them light! Make sure to run them without a belt also. Teaches you to stay tight and builds awesome core strength. Its improved my form and helped my speed at lockout. Let me know how they treat you!

Another Sheiko log, awesome. I’ll be following along, and good luck with Sheiko and your meet prep, I’m sure you’ll be impressed

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 5 DAY 1

… After saturdays workout squatting was Brutal!

Bench press (Long pause on the last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 3 X 5

Squat
260 X 5
310 X 4
365 X 3 X 2
415 X 3 X 4
415 X 5

Bench Round 2 (Feet up no belt / wraps still pausing last rep)
180 X 5
215 X 4
250 X 3 X 3
250 X 5

Dumbbell fly
37.5 X 10
50 X 10
60 X 10 X 3

[quote]inkaddict wrote:
Another Sheiko log, awesome. I’ll be following along, and good luck with Sheiko and your meet prep, I’m sure you’ll be impressed[/quote]

Awesome thank you!!

What were you doing before Sheiko?

And why start off with the MS plan of all things haha

[quote]detazathoth wrote:
What were you doing before Sheiko?

And why start off with the MS plan of all things haha[/quote]

I followed a westside template with a lot of max effort work. I chose MS prep # 2 because ive seen some people have a ton of success with it and I wanted to see if I would be able to benefit from it also.

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 5 DAY 3

… WOW what a workout! Deads felt great and I am definitely getting a good carryover from double pauses, hip thrusts, and a high volume of pulling. Going back to deadlifts and running double pauses in the same workout was brutal! Starting to really like the banded leg press and I am glad I added those in. Bench is coming along nicely as well!

Deadlift
320 X 4
380 X 4
445 X 3 X 2
510 X 3 X 5

Bench Press (Pausing last rep)
165 X 6
200 X 5
230 X 4
250 X 3 X 2
265 X 2 X 3
No feet or belt / wraps (still pausing last rep)
250 X 3 X 2
230 X 4
215 X 5
200 X 6
180 X 7
165 X 22

Dumbbell fly
45 X 8
60 X 8
70 X 8 X 2

Double pause Deads (no belt)
320 X 4
380 X 4
445 X 3 X 5

Leg press + Doubled EliteFTS light bands
4 plates X 6
6 plates X 6
8 plates X 6
10 plates X 6

Abs : hanging leg raise X 10 X 3

How do you like the leg press and the flyes as assistance?

[quote]detazathoth wrote:
How do you like the leg press and the flyes as assistance?[/quote]

I love the flys, and I have been playing around with the leg press. Been doing them with bands lately and really like it!

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 5 DAY 5

… Happy with how squats went after how my hips were feeling from pulling only 48 hours ago. Almost done with week five then its one more week of Sheiko then some rest , Mock meet, de load and another cycle of epicness!

Squat
260 X 5
310 X 4
365 X 3 X 2
415 X 3 X 5

Bench Press (Long pause on the last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 3 X 4
265 X 7

Squat
260 X 5
310 X 5
365 X 5 X 4
370 X 5

Triceps : X 10 X 5

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 5 DAY 6

… Was not sure how this workout was going to go because I felt pretty beat up from squats the other day. I was really happy with my 510 X 8 especially after 5 working sets of doubles. Had to cut the workout a little short because of time restrains but it was probably for the better since next week is the heaviest week of this Sheiko cycle.

Bench press (No feet or belt / wraps with a long pause on the last rep)
165 X 6
200 X 6
215 X 6 X 3
215 X 13

Deadlifts
320 X 4
380 X 4
445 X 3 X 2
510 X 2 X 5
510 X 8

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 1

… Felt great to get some heavyish weight in my hands! Experimented a little bit on foot position on squats to take some pressure off my nagging hip flexor and it seemed to help. Made the squat a little different out of the hole but way more explosive at lockout. Happy with how bench felt especially feeling a little beat up. Cant wait to pull tomorrow!

Squat
260 X 5
315 X 4
365 X 3 X 2
415 X 3 X 2
440 X 2 X 2
470 X 1 X 2

Bench Press (Long pause on the last rep)
165 X 5
200 X 4
230 X 3 X 2
265 X 2 X 2
295 X 1 X 3
255 X 2
255 X 9

Dumbell fly
45 X 10
60 X 10
75 X 10
70 X 10 X 3

Squat
285 X 5
340 X 4 X 2
390 X 3
390 X 2 X 2 (1st as fast as possible, 2nd pause in the hole)

SHEIKO MASTER OF SPORT PREP # 2 : WEEK 6 DAY 3

… This workout was a huge GUT check and one hell of a mental challenge. The first double with 570 felt good then each set of the last 3 felt like I was hitting a max effort lift each time. I surprised myself being able to finish. Walked away from this workout knowing my body is capable of a lot more then I think!

Bench Press (Long pause on the last rep)
165 X 5
200 X 5
230 X 4 X 2
250 X 3 X 2
265 X 2 X 3
Switch to Feet up no belt / Wraps still pausing last rep
250 X 3 X 2
230 X 4
200 X 6
165 X 25

Deadlift
320 X 4
380 X 4
445 X 3 X 2
510 X 3 X 2
570 X 2 X 4

Triceps : Wide grip press down X 10 X 5

Bottom up Leg press + doubled eliteFTS light bands[/U]
4 plates X 5
6 plates X 5
8 plates X 5
10 plates X 5
11 plates X 5

Abs : Standing cable crunches X 10 X 5