27 Dec LCS Off Season Week 1, Session 1
Lowcountry Strength finished up 2018 with 2 meets in 2 weeks. Both meets went really well and set us up to go into the New Year ready to start a long off season before hopefully finding a early summer meet.
As always, a big thanks to Inzer Advance Designs and Jax Nutrition for their continued support of TeamPRS.
Check out the PowerRackStrength shop for shirts, hats, books, and other goodies.
My own training will be the template for how most of the team will train. I’ll post my own and from time to a time post with a few variations that I have some other individuals doing.
| 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 | RPE 7 | 5 | 6 | ||
| Equipment: | |||||
| 2 board | |||||
| Flat bench | RPE 7 | Sets | Reps | ||
| Equipment: | 4 | 8 | |||
| straight bar | |||||
| incline db press | Sets | Reps | |||
| 90 second RI | 3 | 12 | |||
| dips | Sets | Reps | |||
| 90 second RI | 3 | 12 | |||
| band chest flyes | Reps | ||||
| AMAP per set | 100 | ||||
| band pressdowns | Reps | ||||
| AMRAP per set | 125 | ||||
| Band Face pulls | Sets | Reps | |||
| 4 | 25 | ||||
For now, the weights will have to be light. I’m back in a rebuilding. For way too long did I force training around injuries and issues that just seemed to exacerbate things. I’m relatively pain free at the moment, which is a first in several years. I’m taking my time to insure that I don’t repeat the same mistakes that put in pain to begin with.
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