
16 Jan 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 |

Low Country Strength

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