Lisa Guggisberg-Deload Squat & Deadlift. Banded Bench Work.

I just finished the RPS Redemption meet in Ft. Meyers, FL where I totaled 840 at 114lbs.  I am currently in offseason mode.

I deloaded this week as I am planning on attending the 10/20/Life Seminar at Lowcountry Strength in Charleston, SC this weekend.  If you are in the Carolina’s or even on the east coast you should consider attending. Come hang out on Friday, have some food and watch Brian Carroll and Jonathan Byrd take some big squats.  I learn so much watching these two train.   There will be a ton of useful information and lots of hands on work if you need help fixing form and/or training issues.  Come with lots of questions and don’t miss this opportunity to pick the brains of some of the best in the biz.

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Sunday Squat and Deadlift 

Cambered bar squat work

Bar 2 x 20

100 x 5

130 x 5

150 x 5

170 x 5

Deadlift work

135 2 x 10

155 2 x 5

185 x 5 Singles

Monday Bench & Accessory work

Band bench work (Black monster mini band)

Bar 2 x 10

65 x 5

85 x 5

95 x 3

105 x 3

115 x 3

125 x 3

Accessory Work

Laying banded dumbbell floor presses

40 x 12

45 x 8

50 x 5

55 x 5

Cable flys 6 x 12 (Moving cable height each set to hit upper, middle and lower pecs)

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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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