19 Jan LCS Heavy squat/light dead combo day

Continuing the combo day, it was a full gear squat day with some light deads tossed in.  My unrack has been giving me a bit of trouble so we’ve looked at doing some suspended chain squatting to help tighten me up.

 

Lowcountry Strength is currently in our off season training.  Lots of different things going on right now.  I’ve moved the group into a higher volume phase while I’m working with Zane Geeting for my training.  Pretty cool to see quite a few different things happening for all the folks here. 

As always, a big thanks to Inzer Advance Designs and Captain Jacked for their continued support of TeamPRS.

 

McGill warm up as always and a few extra hip movements as well.

Squats:

bar x10 x3sets

145×5

235×3

325×1

briefs on:

415×1

Adding chain.  These are meant to hang off the floor.  Little different than usual usage of chain for the deload at the bottom but more for creating stability control at the top.  Chain listed is per side.

Suit bottoms on:

465+2chains x2

Full gear, straps up:

465+3chain x2

415+4chain x2

415+5chain x2

375+5chain x2

 

Raw deadlifts against light bands:

5 singles at 315

 

RDLs: 3×8

GHR, leg ext, and calf raises to finish out

 

Actually felt really good about my unrack by the end of this.  Baby steps.  Getting bits and pieces of the squat to slowly come together.