04 Aug Lisa Guggisberg- Bench and Deload-5 Weeks Out

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

[wa-wps]

To anyone who has ever said or thought multiply lifting is easy I challenge you to try it. This has been the hardest meet prep I have done yet, mentally and physically. It's not easy, it's not a walk in the park. Due for a deload this coming week and had mini tantrum on my poor hubby because I was tired and not there today. 230# to a one board then 255# to a one board that I didn't hit. I ???? out at half an inch from the board because I was tired, over it so I gave up. Really pissed at myself right now because I just didn't work for it. Over my little tantrum, deloading and coming back ready to work. #inzer #1020L #1020Life #tentwentylife #PRS #thisisfemalepowerlifting #114weightclass #TeamPRS #PowerRackStrength #captainjacked

A post shared by Lisa Guggisberg (@mrsgoogs) on Jul 27, 2016 at 6:28pm PDT

Much needed deload week. Decided to not put a bar on my back this week and rest up for the final push into this meet prep. 5 weeks out. I did hit some one leg GM and goblet squats with some mobility work. Both are good accessory movements and/or warm up moves. All of which can be found in the 10/20/Life book. #inzer #1020L #1020Life #tentwentylife #PRS #thisisfemalepowerlifting #114weightclass #TeamPRS #PowerRackStrength #captainjacked

A post shared by Lisa Guggisberg (@mrsgoogs) on Jul 31, 2016 at 7:19am PDT

 

7/24/16  bench work

Warm up

• McGill Big 3
• 1 arm KB swings
• Front/side raises with 5lb plate
• Bar 2 x10

Banded raw work (black mini band)

• 135 x 3 to 2 board
• 155 x 3 to 2 board
• 185 x 3 to 2 board

Shirted work:

• 205 x 1 to 1 board
• 230 x 1 to 1 board
• 255 x 1 to 1 board

Got 255 about  ½ inch from touching and didn’t push anymore, I was tired and just gave up.  Pretty upset with myself after doing that.  I shut it down after this.  Joints in elbow and wrist were hurting pretty bad and body was telling me I was in need of a deload.

Deload work 7/31/16

Decided not to put a bar on my back this week to maximize deload and to come in fresh and ready to work these next few weeks.

• Goblet squats 4 x20
• Bulgarian split squats 4x 15 (each leg)
• Single leg GM 4×15 (each leg)
• Walking lunges 4 x 20 each leg
• Hammer curls 4 x 15
• McGill pull ups

I’ll be 4 weeks out this Saturday and after deload I am ready to dial in the form and push through these last few weeks.