15 Jan LISA GUGGISBERG -WEEK 4 ARNOLD PREP-DELOAD

I am about 7 weeks out from the XPC Finals at the Arnold and 4 weeks out from the RPS US Open in San Diego, CA.

Deload week. Lots of form and accessory work.  Excited that I got my new Inzer Forever belt.  It’s breaking in fairly easy, great quality and the fit is perfect.

[wa-wps]

Sunday Squats and deads

Warm up

McGill Big 3

Goblet Squats

Pulled out cambered bar and worked up to an easy 180#. Everything felt great.

Bar x 5

100 x 5

120 x 3

140 x 3

160 x 3

180 x 3

 

Deads

50% for 5 Singles.

When you're too short that even when you stand on plates you still hit the safety catches. Deload week. Light cambered bar squats today at 180lbs. #1020Life #PowerRackStength #teamPowerRackStrength #team1020Life #inzerforeverbelt #InzerAdvancedDesigns #girlswhopowerlift #shortgirlproblems #ArnoldPrep #xpcfinals

A post shared by Lisa Guggisberg (@mrsgoogs) on Jan 10, 2016 at 8:40am PST

Accessory:

Bulgarian split squats 3 x15

Banded leg curl x 100

Stir the pots x 100

 

Monday Back and chest

McGill Pull ups 5 x10

Incline barbell press 4 x 12

Dumbbell incline press 4 x 12

Cable Flys 4 x 12 subset with McGill Pull ups

 

Tuesday Delts and Tri’s

Cardio AM

 

PM

Barbell press working up to 95# 4×10

Side raises x 50

Banded pull aparts x 100

Ring dips 3×20

Banded push downs x 100

Close stance push ups

Core work 20 mins.

 

Wednesday

AM Cardio

 

PM

Speed bench work

8 Singles at 110 with black mini band

Speed bench work. 8 singles at 110# with black mini band. Forever working on getting the perfect set up. #1020Life #PowerRackStength #tentwentylife #teamPRS #team1020Life #xpcfinals #InzerAdvancedDesigns #Inzer #arnold2016 #girlswhopowerlift #bench #speedbenchday

A post shared by Lisa Guggisberg (@mrsgoogs) on Jan 14, 2016 at 6:07am PST

 

Thursday

Speed squat 50% with wraps on for 5 singles

Core work for 20 mins.

Friday

Cardio and a much needed adjustment at the chiro.

 

Ready to take some heavier weight this week and push through the rest of this meat prep. Feeling great!