
06 Jun LCS Week 5, Session 1
Benching and more. Still hitting that volume. We’re trying to look good for the bench in a couple weeks. 4th of July will be here soon enough.
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.
Worked up to an RPE of 7 for 4 reps. Noticed I was having some issues with bar travel so opted to back off for a few sets and hammer technique.
Continued through rest of program for the day as follows:
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 | 4 | 4 | ||
Equipment: | -10% | 1 | 6 | ||
straight bar | -5% | 1 | 8 | ||
CG bench | % | Sets | Reps | ||
Equipment: | 50% | 3 | 8 | ||
straight bar | |||||
shoulder saver | |||||
against mini bands | |||||
dips | Sets | Reps | |||
90 second RI | 3 | 10 | |||
incline db press | Sets | Reps | |||
90 second RI | 3 | 15 | |||
rolling db ext | Sets | Reps | |||
90 second RI | 3 | 15 | |||
band chest flyes | Reps | ||||
AMAP per set | 100 | ||||
band pressdowns | Reps | ||||
AMRAP per set | 100 |

Low Country Strength

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