Lowcountry Strength

Charleston’s gym for strength

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Raw bench day:
up to 295×5
285×5 x4sets

50 pullups, 30 dips
shrugs with 135×10, 225×10, 315×10, 405×10

Sunday was fun:
Squats:
worked up to 405 raw for a single
added Ace briefs:
315+bluesx2
315+blues and greens x2
315+blues and greens and purples x2
315+blues and greens and greens x2 x2sets

30 lunges with safety squat bar.

Our new location is inside the new Charleston Krav Maga studio on 1250 Wappoo Road, Charleston, SC 29407.

At the moment our training hours vary but you can find us there more than likely on Tuesday and Thursday at noon, Fridays at 3 and Sundays at noon.

Very limited on training time today.

I spent more time foam rolling and stretching than I did actually training.

deadlifts:
135 + quaded monster mini’s
5 sets of 4 reps
reset grip for each rep.

Not much else to write home about.

Bench press:
warm ups
in old Pro shirt:
315×1
in Ace shirt:
365×1
405×1
added reverse green bands:
425×1
455×1
475×1
495×1
515×5
555×1

Took a big jump on the last one as we were running out of time and I wanted to hit something big. We weren’t getting much help at the top and not a whole lot more than 95lbs of help at the bottom.

Squatting:
warmups
up to 315×1 raw
in Ace briefs:
365×2
405×1
in Ace suit, straps down:
455×1
495×1
straps up:
545×1
added reverse green bands:
585×1
635×1
675×1

After we got done, the guys were trying to figure out about how much assistance we got off the bottom. A little playing around with the set up and it looked like we were getting about a 100lbs off the bottom and nothing at the top.

Friday the 13th benching..
Warmup
added doubled monster mini’s at 225
With DMM here out:
225×3
275×1
in Ace shirt:
295×1
315×1
345×1
365×1
385×1

Light back work. Feeling explosive. Here’s to hoping that it transfers in a couple weeks.

reverse green band deadlifts:

(bands from top pin instead of top of the rack)

225×3

315×3

405×3

in briefs:

495×2

in suit straps down:

545×1

straps up:

585×1

635×1

655xmiss

I kind of think that I’m pushing too hard here.  I need to be smarter and shut it down earlier.

Shirt work:
warmed up
in shirt:
365×1
405×1
435×1
455xmiss
455xno lift
The first attempt at 455 I put my belt on and pulled the shirt down. Not good. The 2nd attempt was better but couldn’t lock it out. Good speed off the bottom but no lockout strength. More band work

db rows:
3 sets of 15