LCS Week 2, Session 4

You’ll see some subtle differences in the training from what is on the site based on what each individual might do.  My specific training, while similar in sets, reps and schemes, is slightly different based on my needs.

Brief recap:

We just wrapped up an in-house Fun Day at Lowcountry Strength on May 6th.  It was a great turn out and I was very happy with how our training cycle came out.  LCS is back to deep, raw offseason training.  Might be news of a meet in October but that’s to be determined later.  My wife and I had our 2nd child on May 10th.  So, my training is going to be quick and sporadic (hopefully not), but I’ll be getting as much done as possible. 

The team and myself included are in a higher volume off season phase through at least after the 4th of July.  Summer, travel, and the heat can all make training tough.  After the in-house meet, it’s time to rebuild and look to an actual meet in the fall. 



Here’s the overview of the rest of the crew:

Exercise: % or RPE Sets Reps
deadlifts RPE 7 3 6
Notes: -5% 1 8
comp stance -5% 1 8
knee high rack deads Sets Reps
Notes: 34 6
w/ straps  
Bent over rows Sets Reps
90 second RI 3 8
single leg deadlifts Sets Reps
90 second RI 3 15/15
face pulls Reps
90 second RI 250
pull ups Sets Reps
wide grip pulldowns Sets Reps
90 second RI 4 12


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Low Country Strength

Will Kuenzel is the owner of Lowcountry Strength ( 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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