09 Feb LCS Wk6 Deload, Session 3
Posted at 07:50h
in Equipped Powerlifting, Low Country Strength, Raw Powerlifting, Training Logs
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Lowcountry Strength is currently training for an in-house mock meet. This is an open day to anybody interested in powerlifting. It’s a free event to come out, ask questions, hang out and get a lift in. We won’t turn anybody away. Come ask your questions about powerlifting or just lifting in general.
Here’s the Facebook event’s page:
Lowcountry Strength’s In-House Fun Day
[wa-wps]
Thought for the day: Do a little damn cardio. 3-4 times a week at even a very low intensity has multiple benefits and if you’re really worried that a couple 20-30 minute sessions of some walking or light activity is going to suck your gainz, then you have much bigger issues. A little higher work capacity never hurt anyone.
| Warm Up | Sets | Reps | |||
| prowler (light) | 2 | 40 yards | |||
| bird dogs | 2 | 15 | |||
| rolling planks | 2 | 10 | |||
| Glute bridge | 3 | 10 | |||
| Exercise: | % or RPE | Sets | Reps | ||
| DB floor press | RPE 7 | 4 | 8 | ||
| McGill pull ups | Sets | Reps | |||
| 10sec rest | 10 | 1 | |||
| chest supported db rows | Sets | Reps | |||
| 90 sec RI | 4 | 12 | |||
| db rows | Sets | Reps | |||
| straps but light | 3 | 20 | |||
| shoulder circuit | Sets | Reps | |||
| front raises | 4 | 12each | |||
| side raises | |||||
| face pulls | |||||
| YTWLs | Sets | Reps | |||
| 90 second RI | 4 | 12 | |||
| db shrugs | Sets | Reps | |||
| no straps | 4 | 15 | |||
| prowler | Weight | Sets | |||
| 140lbs | 5 | ||||
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