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.
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
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!
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