LCS Week 2, Session 2 squat/dead combo

Lowcountry Strength is moving into our off season after coming off a recent meet.  The plan is to find a meet in the later part of the fall or early winter.  I have no desire to get back into the gear while the gym temperature is above 85degrees.  Haha!

Check out my latest article on Power Rack Strength about trying to Learn to Suffer.

As always, a big thanks to Inzer Advance Designs and Captain Jacked for their continued support of TeamPRS.

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Still really enjoying a squat/dead combo day.  While it’s a tough day, it gives me one more day towards the end of the week to work on some single leg work and prehab stuff that I have been neglecting.  I’m alternating heavy squat/light dead and next week will be light squats/heavy dead.  Still getting in one more lower assistance insures that I’m getting everything covered.

 

Squat:

4 sets of 6 at RPE 7

 

Deads:

3 sets of 6 at RPE 6 with 60 seconds rest

 

Short and sweet.  I’ve got a bit longer warm up routine involved on these lower body days so there’s still more work getting in.  I’ve also taken to doing some weighted walks either early morning or post training on these days.  Cardio has been lacking so trying to bring that up.

Getting there with some hip mobility.

 

Pre-training warm up:

Pigeon pose

Bird dog

McGill Crunch

Kneeling Side plank w/ abduction

tactical frog

Half kneeling adductor stretch

TKEs

walking lunges

single leg deadlifts

Cossack squats

Hip airplanes

goblet squat with band around the knees

 

Post training:

crocodile breathing

bird dogs

McGill crunch

Side plank raise

couch stretch

90/90 pails and rails

v-sit hold on the wall

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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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