Lisa Guggisberg- Deload RELOAD. RPS Redemption Meet Prep

I am currently getting ready for the RPS Redemption/XPC Qualifier on May 30, 2015 in Fort Myers, FL.  I am staying at the 114lb weight class but going in wraps for the first time. 

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I am 6 or so weeks out from the RPS Redemption meet on May 30, 2015.  Easy deload this week to rest and get ready to push through the last few weeks of prep.  Next week I’ll get some weight on the bar and throw some knee wraps on for the first time.

Never been a deload hater.  Deloads aren’t as intense and give me a little breathing room in my hectic schedule.  I enjoyed my oldest kiddo’s little league game this week.  If you ever want to see the best cat herding show in town, go watch your local little league game.  I was proud of my kiddo; he earned the game ball this week.  That little, stinky, monkey worked his little ass off and I couldn’t be prouder.

Sunday Squats and Deadlifts

Warm up

McGill big 3

  • Birddogs 3×20
  • McGill Crunch 3×20
  • Rolling plank 3×20

Goblet Squats 2×20

Piston Squats 2×30

Squat Work

Bar 2×20

95×5

115×3

135×3

155 for 5 singles

Deadlift Work

Bar 2×20

95×5

135×5

165×3

185 for 5 singles

Accessory work

Front Squat 5×5 @ 155

Leg press 5×10 sub-setted with weighted walking lunges

Modified kettlebell belt squat 3×25

Wednesday Bench work 

Warm up

Banded pull a-parts x100

Front/side raises 5lb plate x50

McGill Pull ups 3×12

Bench Work

Bar 2×10

65×10

85×5

95 for 5 singles

Accessory Work

Close grip bench work 3×10

Weighted pushdowns 3×12

Dips 3×12

Lying banded dumbbell press 3×12

I am hitting the stair master 3 times a week for 20 minutes to keep weight steady so I won’t have a huge weight cut.  Diet is now switched to higher carb, leaner meats and less fat stage, I’ll run this up until the week of the meet when I’ll slightly taper carbs back.

 

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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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