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


The following two tabs change content below.
Avatar photo

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.
Avatar photo

Latest posts by Low Country Strength (see all)

No Comments

Sorry, the comment form is closed at this time.

Test The New Plugin Option

Brian Carroll

Contact Brian Carroll

Brian Carroll

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!