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.

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.

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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.

Latest posts by Lisa Guggisberg (see all)

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