Lisa Guggisberg-Bench and Squat Work. Week 2 Meet Prep.

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.


At the seminar last weekend while I was helping coach the bench I really started to think about my own bench set up.  I made some minor adjustments and ended up having a great bench session.  I moved my hands out as far as I could while keeping a “legal” grip.  I moved my feet back a little towards my knees while keeping my heels flat. This made it easier for me to stay tight, drive into the traps and get a better leg drive. I felt much more stable and confident after these tweaks.  The weight felt much light after these adjustments.

Warm up

McGill Big 3

Single arm KB swings 2 x 20

Bench Work

Bar 2 x 10

65 x 10

95 x 5

115 3 x 3 (70%)

Close grip 3 x 15 @ 95#

Accessory Work

McGill Pull ups 3 x 20

Laying Skull crushers 4 x 12-15

Banded push downs 2 x 50

Weighted dips 4 x 15

Close stance push-ups 3 x 25


Knew this was going to be a long day in the hot garage.


McGill big three

Goblet squats

Squat Work

Bar 2 x 20

95 x 5

135 x 3

155 x 2

185 x 2

215 x 2

225 x 2

Working sets 3 x 2 @ 245 or 70%

Accessory Work

Paused squats @ 185 3 x 6

Paused front squats @ 95 3 x 6 (I was pretty smoked at this point, heat was getting to me and I was just tired so I opted for a lighter weight and focused on a long pause)

(Counting Warm-ups and accessory work that’s 96 squats)

Bulgarian Split squats 3 x 15

One legged good mornings with Kettlebell 3 x 15

Stir the pots x 100

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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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