12 Jan Unintended deload from Snow- apocalypse

Charleston got it’s once-a-decade snow.  It actually was a pretty good one.  I think we ended up getting 6″ of snow and the city shut down for almost a week.   I took the time to spend with family and play.

Back to benching though!

Lowcountry Strength is currently in our off season training.  Lots of different things going on right now.  I’ve moved the group into a higher volume phase while I’m working with Zane Geeting for my training.  Pretty cool to see quite a few different things happening for all the folks here. 

As always, a big thanks to Inzer Advance Designs and Captain Jacked for their continued support of TeamPRS.

 

 

Back this week to normal training.  Still hammering away at learning/re-learning this SDP.  We’ve been playing with collar position and sleeve tightness.  I ended up over doing it a bit and figuring out a few things with the sleeves.

 

Worked up to 505 for a couple singles to touch-ish.  These were about an RPE 9 on the way down but RPE 6 on the way up.  Good speed and the press felt good but the shirt sleeves were causing me to over tuck.  Going to keep working it.

 

Normal Big 3 McGill warm up

bench:

barx10 x2sets

145×5

195×5

235×2

285×1

325×1 to 3bd

in 54 SDP-

415×1 to 3bd

465×1 to 2bd

505×1 to 1bd

505×1 x2 to touch

 

3bd bench in 58 SDP:

505×3 x3sets

 

Dips, lateral raises and press down to finish