08 Dec LCS report – post hernia repost and team

12-7-2016
[wa-wps]

The holidays are upon us and most of Lowcountry Strength is in off season mode. There’s a couple meets in late spring or early summer that we’ll eventually train for. For now, weaknesses are being addressed, diets are being tweaked, and recovery is happening.

I’m currently recovering from hernia surgery where I had my umbilical hernia repaired. I’m almost 3 weeks post op and feeling good. Doing some basic bodyweight activities while being more hands on in the gym. Last week I was still being pretty lazy and barely moving anything more than 30-40lbs. Slow but steady. More on this later.

Currently the team is on a 4 day combo plan. Most are squatting and pulling on the same day. I’m doing this right now to have a stronger emphasis on heavy back work on a separate day to bring up some weak points.

Pre-surgery, immediately after, and 10 days later. Still get tired pretty easily but almost zero pain unless I sneeze. That sucks. I'll resume some easy cardio next week. This is the most time off I've taken in over 20 years (not kidding, been training consistently since I was 15). #tentwentylife #1020life #lowcountrystrength #teamPRS #captainjacked #inzer #powerrackstrength #hernia #umbilicalherni #recoverymode

A post shared by Will Kuenzel (@lcstrength) on Nov 29, 2016 at 2:21pm PST

Team training (not me yet! Haha!)

Squat Day

Warm Up
prowler: 2×40 yards
Bird dogs: 3×10
Goblet squats: 3×10
TKEs: 3×15

Squats:
RPE 7 for 4×5
Drop 10% and do one more set of 5

Deadlifts
RPE 7 for 4×3
3″ block pulls with competition stance

Single leg deadlifts : 3×15/15

Stir the pots: 4×25

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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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