07 Jun LCS Week 5, Session 2
I set a working day nap PR here.
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.
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Squats were bleh. Took quite a bit of some CaptainJacked pre workout to make this one happen. Got it done though.
As fatigue set it, I figured I’d up the chain as I took some weight off. I think this was set 3 of 4. Pause anything is no joke. I was slowly dying but figured it’ll be worth it in the end. I ended up having to split this workout up. I did the first 2 movements before clients and the remaining accessory stuff after clients. Not ideal but getting it done.
I went home and took a nap. Went back to work and then took another nap when I got home again. Ate and went to bed. Nap PR for a working day.
Warm Up | Sets | Reps | |||
prowler | 2 | 40 yards | |||
bird dogs | 2 | 15 | |||
Goblet squat | 2 | 10 | |||
TKEs | 2 | 15 | |||
Exercise: | % or RPE | Sets | Reps | ||
squats | RPE 7 | 3 | 4 | ||
Notes: | -10% | 1 | 6 | ||
camber bar | -5% | 1 | 8 | ||
Pause squats | RPE | Sets | Reps | ||
Equipment: | RPE 7 | 4 | 6 | ||
2sec | |||||
decrease weight | |||||
increase chain | |||||
walking lunges | Sets | Reps | |||
90 second RI | 3 | 10 | |||
step ups w/ weight | Sets | Reps | |||
90 second RI | 3 | 10 | |||
Stir the pots | Sets | Reps | |||
90 second RI | 5 | 15 |
Low Country Strength
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