LCS Off Season Week 3, Session 2

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.

 

Started working in a little shirt work this week.  Deload next week but everything felt really good.  I’m not sure I’ve ever done a solo lift off in the shirt and raw or not, I’ve never taken 405 out of the rack by myself.  Yay, for weird PRs, right?!

 

I’m in a 58 SDP right now.  It’s big enough I can get it on by myself.  I’m going to work in it every other week for a few weeks.  By then, I’ll move down to my 56 SDP.  Pretty excited with how well everything is feeling and how pain free I am at the moment.  Going to try to make sure that holds for the next several months before I start to get crazy.

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 6 4
Equipment:
2 board
 
Flat bench RPE 7 Sets Reps
Equipment: 5 5
buffalo bar
 
 
 
incline db press Sets Reps
90 second RI 4 12
dips Sets Reps
90 second RI 4 12
 
band chest flyes Reps
AMAP per set 100
 
band pressdowns Reps
AMRAP per set 125
 
Band Face pulls Sets Reps
  4 25
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