06 Sep LCS 7 Weeks Out, Session 1

Tuesday 9-6-2016
[wa-wps]

The whole LCS team is in full on meet prep for the RPS Revenant Rising in Wilmington, NC on October 29th at the Hybrid Athlete Mission. We’ve got several signed up already with maybe a few more coming later.

This will be a wonderful meet get signed up early if you’re interested. It’ll sell out quick. If you need any help, reach out to me or anybody else on my team. We’ll be there in force.

Best looking single of the day. Still without boards to get a better feel of the groove. Should be ramping things up soon. #captainjacked #lowcountrystrength #teamPRS #powerrackstrength #1020life #inzer #sdp #bench

A post shared by Will Kuenzel (@lcstrength) on Sep 6, 2016 at 10:31am PDT

The past couple weeks have been wild. Training is reaching into the fun weeks. We’re past the initial 10 and 9 weeks intro of meet prep. Fresh off the 8 weeks out deload we’re getting ready to crank it up for a few weeks. Still keeping intensity in the gym relatively low while ramping up the percentages. I’m not a big believer in going balls out during training. If you need to get amped up for 80-85% then it’s not 80%. Once, maybe twice, in training do we let loose.

As we get heavier, here’s what the folks are looking at:
Bench Day

Warm Up
farmers walk: 2×30 yards
bird dogs: 3×10
rolling planks: 2×10
Glute bridge: 3×10

Exercise:
Bench Press: 85% for 3×2
Raw folks are to touch.
Shirted group does the first set to a 2bd. Next 2 sets are a 2bd -> 1bd

CG RB Bench: 2bd for 3×3
Bench < 200 use monster minis
200-400 use light bands
+400 use greens

tricep choice: 4×8
w/ 90 second rest interval
incline db press: 2×12
w/ 90 second rest interval

Band chest flyes: 3×25
w/ 90 second rest interval

Band pressdowns: 3×25
w/ 90 second rest interval

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Low Country Strength

Will Kuenzel is the owner of Lowcountry Strength (www.LowcountryStrength.com) 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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