May 6th, 2 Weeks Out, Session 3

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

May 6th 2 Weeks Out, Session 2

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 3 1
Notes:
same gear as last week
raw w/ wraps 85,90,95%
1 set RB w/ oranges 100% 1 1
comp stance deads RPE Sets Reps
Equipment: 60% 3 1
  floor  
 
 
 
McGill pull ups Sets Reps
90 second RI 10 1
walking lunges Sets Reps
90 second RI 2 12
 
stir the pots Sets Reps
90 second RI 4 25
 
wide grip pulldowns Sets Reps
90 second RI 2 12

May 6th, 2 Weeks Out, Session 1

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 90% 1 1
Notes: 95% 1 1
shirt for for gear 90% 1 1
raw is raw
 
reverse band bench RPE Sets Reps
Equipment: 100% 2 1
orange bands  
straight bar
gear is in shirts  
 
 
incline db press Sets Reps
90 second RI 2 12
 
cable pressdowns Sets Reps
90 second RI 4 20
 
band pressdowns Sets Reps
90 second RI 3 25

May 6, 3 Weeks Out, Session 4

Treat this like a deload day:

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise: RPE Sets Reps
wide stance SSB squats 7 5 6
Equipment:
to box below parallel
 
RDLs Sets Reps
90 second RI 4 8
 
single leg deadlifts Sets Reps
90 second RI 4 15
 
Backwards Prowler Sets Reps
this means 10 trips total 5 2 trips
face pulls Reps
90 second RI 200
v-grip pulldowns Sets Reps
90 second RI 3 12
leg curls Sets Reps
90 second RI 4 10
 
backwards sled drags Sets Reps
90 second RI 5 1 trip

May 6, 3 Weeks Out, Session 3

Treat this like a deload day:

 

Warm Up Sets Reps  
prowler (light) 2 40 yards
bird dogs 2 15
rolling planks 2 10
Glute bridge 3 10
YTWLs 4 12
 
Exercise: Sets Reps
Barbell floor press 4 8
McGill pull ups 10 2
 
Sets Reps
DB floor press 4 12
chest supported db rows 4 12
 
 
Sets Reps
wide grip pulldowns 4 12
rolling db ext 4 12
 
shoulder circuit Sets Reps
  front raises 4 12each
side raises
bent over raises  
 
Sets Reps
face pulls 4 12
skull crusher 4 12
 
Sets Reps
elbow rehab 4 15
band pressdowns 4 20

May 6th, 3 Weeks Out, Session 2

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 3 1
Notes:
gear in briefs RPE 8
raw w/ wraps 90%
1 set RB w/ oranges 1 1
comp stance deads RPE Sets Reps
Equipment: RPE 8 3 1
  3″ blocks  
 
 
 
McGill pull ups Sets Reps
90 second RI 10 1
walking lunges Sets Reps
90 second RI 2 12
 
stir the pots Sets Reps
90 second RI 4 25
 
wide grip pulldowns Sets Reps
90 second RI 2 12

May 6, 3 Weeks Out, Session 1

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 90% 3 1
Notes:
shirt for for gear
raw is raw
 
reverse band bench RPE Sets Reps
Equipment: RPE 8 3 2
orange bands  
straight bar
gear is in shirts  
dips Sets Reps
90 second RI 2 12
incline db press Sets Reps
90 second RI 2 12
 
cable pressdowns Sets Reps
90 second RI 4 20
 
band pressdowns Sets Reps
90 second RI 3 25
 

May6 Deload, Session 4

Warm Up Sets Reps  
prowler 2 40 yards
bird dogs 2 15
Goblet squat 2 10
TKEs 2 10
 
Exercise:  
reverse prowler pushes Weight Sets
Equipment: >200lbs 4
 
RDLs Sets Reps
90 second RI 3 15
 
step ups Sets Reps
90 second RI 3 12/12
face pulls Reps
90 second RI 200
 
GHR Sets Reps
  4 8
v-grip pulldowns Sets Reps
90 second RI 3 20
wide grip pulldowns Sets Reps
90 second RI 3 20

May6 Deload, Session 3

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

May 6 Deload, Session 2

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

Keep more up to date with what’s going on over on our log at PowerRackStrength.com

Lowcountry Strength’s training log on PowerRackStrength

 

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 60% 5 1
Notes:
buffalo bar
 
 
Deadlifts RPE Sets Reps
Equipment: 50% 5 1
  floor  
 
 
 
single leg deadlifts Sets Reps
90 second RI 2 15
walking lunges Sets Reps
90 second RI 2 20
 
stir the pots Sets Reps
90 second RI 4 25