LCS Week 10, Session 3

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 for today:

These fluff and buff sessions are not meant to be extremely heavy.  They should be challenging but the goal here is to hit relatively small muscle groups for very specific weak point and/or pre-hab purposes.  They should in no way shape or form be detrimental to the rest of the training.

 

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
YTWLs 4 12
 
Exercise: Sets Reps
OH press 5 10
McGill pull ups 10 2
 
Sets Reps
DB floor press 4 12
chest supported db rows 4 12
 
 
Sets Reps
db rows 4 12
rolling db ext 4 12
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
 
Sets Reps
face pulls 4 12
skull crusher 4 12
 
Sets Reps
elbow rehab 4 15
band pressdowns 4 20
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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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