
20 Mar LCS May6Wk3 Deload, Session 1
This will start our heaviest prep for our in-house meet. Being that this isn’t a full meet we’re only doing a short 8 week cycle with limited gear.
Lowcountry Strength is currently training for an in-house mock meet. This is an open day to anybody interested in powerlifting. It’s a free event to come out, ask questions, hang out and get a lift in. We won’t turn anybody away. Come ask your questions about powerlifting or just lifting in general.
Here’s the Facebook event’s page:
Lowcountry Strength’s In-House Fun Day
[wa-wps] Training notes:I hate deloads. I always have and always will. BUT! I will do them religiously. I need that structured down time to get things realigned. Doesn’t mean I don’t appreciate what a deload does or that I don’t think it works. I just simply like lifting heavy. I hate being hurt and/or missing workouts more than deloads. So there is that lesser of 2 evils thing.
While intensity (and for the most part, volume) is low on these deloads, I do like variety of exercises and for higher reps that I would normally do, and especially this far into a training cycle.
Warm Up | Sets | Reps | |||
farmers walk | 2 | 30 yard | |||
bird dogs | 3 | 5 | |||
rolling planks | 2 | 10 | |||
Glute bridge | 3 | 10 | |||
Exercise: | % or RPE | Sets | Reps | ||
Bench Press | 50% | 5 | 2 | ||
Equipment: | |||||
swiss bar | |||||
incline db press | Sets | Reps | |||
90 second RI | 2 | 15 | |||
flat db press | Sets | Reps | |||
90 second RI | 2 | 15 | |||
band chest flyes | Reps | ||||
AMAP per set | 50 | ||||
cable pressdowns | Sets | Reps | |||
90 second RI | 2 | 20 | |||
Elbow rehab (curls) | Sets | Reps | |||
90 second RI | 4 | 15 |

Low Country Strength

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