15 Apr 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. 

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.