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.


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



50% for 5 Singles.


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



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.



AM Cardio



Speed bench work

8 Singles at 110 with black mini band



Speed squat 50% with wraps on for 5 singles

Core work for 20 mins.


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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A self-proclaimed former high school band nerd turned meathead nerd, Lisa has been coached and mentored by Brian Carroll using 10/20/Life principals for 3 years. She started CrossFiting in 2006 but gave that up after realizing all she wanted to do was squat, bench and deadlift heavy. She now competes as a raw and multi-ply powerlifter in the 114 and 123 weight classes. Lisa has All-Time top 10 totals in both raw and multi-ply in her respective weight classes with a raw pro total of 936 lbs at 114 and a pro 1118 lb multi-ply pro total at 123 and 1090 lb multi-ply total at 114. She is currently ranked the #1 female multi-ply lifter at 123, #2 at 114 multi-ply female and #3 raw with wraps. Lisa has a B.A. in Political Science and a Masters in Public Administration, but hates politics and political debates. She is a mom of two, a firefighter wife and has worked as a full time litigation paralegal for almost 20 years.
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