Lisa Guggisberg: Deload Week 2018 Women’s Pro Am

I am currently in Pre-contest mode getting ready for the 2018 Women’s Pro Am in Cincinnati, OH where I will be competing raw.


Necessary deload this week.  I used the week to reset my head and get ready for the last heavy push before the meet.  My body weight has stabilized around 119lbs in the am.  I’ve been eating A LOT too.

Squat/Deadlift Work:


McGill Big 3

Goblet squats

Worked up to 225 for 5 singles on squats and pulls focusing on form and speed on the squat.  I switched over to my Inzer Black Beauty wraps and will stick with these for the meet.  They give me a little more cast like stiffness than my Inzer Gripper wraps.

Accessory Work:

Uneven Farmer’s Carry 3 x 200 meters

KB swings 3 x 20

Paused belt squats 3 x 15

Thursday Bench deload:

Decided not to bench with bar this week and focused on dumbbell work. I’ve been trying to re-learn how to engage my pecs since my surgery while keeping my back tight. I’m seeing some improvement by incorporating dumbbell work.

Incline DB press 3 x 8-12

Flat bench DB press 3 x 8-12

Explosive pushups 4 x 15

Tricep cable push downs 3 x 12

Driggers press 3 x 12

I’ll be working up to my last warm up and openers this week and looking forward to some heavier weights.

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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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