LCS 5 Weeks Out of RPS Holiday Havoc, Session 1

I’m currently training for the Holiday Havoc RPS meet on 12-12-2015.  I’ve been a 220lbs lifter for 10+years, but I’ll be making my way down to 198lbs for this competition.  


Monday was back in the shirt for me.  I’ve been a feet tucked under guy ever since I’ve been benching.  Moving my feet out has changed things but for the better. Much more stability and a lot more leg drive.  My timing needs work but I’m finally getting things closer to dialed in.

Warmed up and put the shirt of for 455 to a 3board.  Training called for 6 doubles around 85-ish% to a 2board.

495×2 (shown)

515×2 x3 (last one shown)

525×2 x2 (last one shown)

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Finished out benching with some close grip stuff and a long set of tricep death (4 reps at touch, 1board, 2board, 3board and 4board).  In hindsight, wished I’d gone a little heavier.  I was surprised how good I felt after all the shirted benching.


50 pullups, seated laterals and pushdowns to round out the workout.


Surprisingly enough, lats were pretty sore the next day.  Lots of pull ups along with the shirt work and the back was tired. Bench feels good.  Looking forward to cranking it down a bit and pushing things next week.

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Low Country Strength

Will Kuenzel is the owner of Lowcountry Strength ( in Charleston, SC. Will started his athletic endeavors as a pole vault; finishing up his collegiate career with a best vault of 16’9” at a whopping 160lbs. He the track and field world to pursue bodybuilding, his first show in 2005, he won 1st place in Men’s Novice as a middle weight. One year later he took 2nd as a Men’s Junior heavy weight. Since 2007 he has been a competitive powerlifter and totaling elite as a 220lber. His best lifts in multiply equipment are a 710lbs squat, a 605lbs bench press, a 615lbs deadlift and a 1930 total. In 2008 Will started Lowcountry Strength out of his garage. Since then it has moved into a 16,000 sq/ft facility and shares space with a mixed martial arts studio. With all disciplines of powerlifting, strongman, MMA, jiu jitsu and other sports in the Charleston area getting trained under one roof, Will heads up the strength and conditioning for a wide variety of athletes and clients.

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Brian Carroll

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