09 Aug Lisa Guggisberg-Bench and Deadlift Work

I am getting ready for the RPS meet on October 3, 2015 in Fort Meyers. I decided that I am not going to cut weight for this meet and go in the 123lb weight class. I am saving the weight cut for the XPC Finals at the Arnold in March 2016. The meet in October is going to be a test meet to see where I stand before the Arnold and make any adjustments in my programming that need to be made.

DEADLIFT WORK

Warm up

McGill Big Three

Bar 2 x 10

135 x 5

155 x 5

185 x 3

215 x 3

245 3 x 2 (70%)

Accessory Work

Deficit pulls off 2” block 225 for 3×3

McGill Pull ups 4 x 20

Barbell double overhand rows with pause at top 3 x 10

Barbell shrugs 3 x 10

80 lb Kettlebell swings 3 x 10

BENCH WORK

Warm up

1 arm KB swings

McGill Big Three

Banded pull a-parts

Bar 2 x 20

65 2 x 5

95 x 5

115 3 x 2 (70%)

Accessory Work

Close grip work

125 x 3

135 x 3

140 x 3

Close Grip work to 3 Board

155 x 3

165 x 3

170 x 3

Ring dips 4 x 15

KB Skull Crushers 3 x 15 (didn’t have dumbbells so used kettlebells)

Bar bicep curls 3 x 15

Banded push downs x 50