26 Jul Lisa Guggisberg-6 Weeks Out Squats and Bench Work

Posted at 19:13h in Equipped Powerlifting, Raw Powerlifting, Team Training Logs by
0 Likes

I recently competed at the RPS US Open in San Diego, CA where I totaled 903 raw at 114lbs.  I am currently getting ready for my first multiply meet on September 3, 2016.

[wa-wps]

Wednesday Bench Work

I was pretty excited to go train with Ria and Morgan at the Team Samson Compound.

Warm up:

  • McGill Big 3
  • Front/side raises
  • Bar 2 x 10

Bench Work:

Raw Banded (red mini) to a 3 board

Worked up to 175 for a set of 3

Brian had me figure out where I was at as far as an opener.

Inzer SDP Shirt on:

  • 185 x 1 right elbow flared out bad and Brian had to grab it.
  • 205 x 1
  • 225 x 1
  • 230 x 1 Thinking this will be around my opener

Paul wanted me to do some work with chains trying to touch if I could:

Figured chains were at least 20lbs each side. Worked up to a heavy single of estimating 300#  I was pretty smoked at this point and I didn’t stay with it as long as I could, could’ve touched and also locked it out, gave up an inch from lockout.

Good Session and it was fun to watch Morgan put on a bench shirt for the first time.

Accessory work:

  • Banded pushdowns x 100
  • Banded tricep extensions x 50
  • Stir the pots x 200

Saturday Squats:

Warm up:

  • McGill Big 3
  • Goblet squats
  • Bar 2 x 10

Squat Work:

  • 155 x 3
  • 205 x 3
  • 245 x 1
  • 295 x 1 briefs on
  • 315 x 1
  • 335 x 1
  • 360 x 1 LUP on.  Felt awful. Didn’t sit back enough and only half way down.  My tailbone has been giving me a problem.  I think I some how bruised it and when I put suit on it makes it pretty uncomfortable.
  • 360 x 1 again.  Felt better but still not right.
  • 405 x 1 off again. Tailbone angry.
  • 405 x 1 felt better but still not right.

Lesson learned today.  Gear can be hard.  Slightest deviation in form and everything is off.

Did a few pulls but my tailbone was pretty sore so I decided to shut it down and rest. Much needed deload coming this week.  Getting frustrated and feeling sluggish.  That’s big cues that a deload is needed.

5.5 weeks out to get things dialed in.

 

 

 

The following two tabs change content below.
Avatar photo

Lisa Guggisberg

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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below


Take 25% OFF
Your first purchase
Subscribe Now!