Lisa Guggisberg-Hurricanes, Heavy Squats and Deadlifts

I am currently 2 weeks out for the RPS Florida State Championship.  I will be competing raw with wraps.

So this week was pretty interesting.    Unless you’ve been living in a cave I’m sure you’ve seen that the whole state of Florida was affected by Hurricane Irma.  Particularly Ft. Lauderdale where the meet is to take place.  So for a couple of days myself, Byrd and Labrat weren’t sure if the meet was going to happen.  We charged forward though and took an optimistic approach and assumed the meet would go forward.  We actually just got word from Mindy and Bert Underwood that the meet is a go.  Thank you guys for working so hard to make this happen.  I don’t care about trophies or t-shirts.  I don’t come to a meet for those things.  I come for PR’s and a big total.

So from the hurricane, St. John’s county got some pretty bad flooding and lots of trees down.  That meant I didn’t have power for 5 days.  This made sticking to my diet a little hard and some meals I either had to skip or improvise. Not to mention sitting in a 95 degree house doesn’t make you want to eat, let a lone train. Luckily the power is back on and I’m back on track.  Not sure how this will play into my weight cut.

So on to training.  We ended up being able to get our squats and deadlifts in on Saturday before the storm hit.

Here’s how training looked:

Warm Up:

  • McGill Big 3
  • Goblet Squats
  • Bar 2 x 10

Squat Work:

  • 145 x 5
  • 185 x 3
  • 205 x 2
  • 225 x 1
  • 255 x 1
  • 275 x 1
  • 305 x 1
  • 335 x 2 x 1
  • 355 x 1

Deadlift Work:

  • 225 x 5
  • 275 x 3
  • 315 x 1
  • 335 x 1
  • 365 x 2 x 1
  • 385 x 1

Accessory Work:

  • Paused squats on belt squat 3 x5
  • One leg good mornings 3 x 15 (each leg)
  • Suitcase/Farmers Carry 200 meters x 3 trips
  • Stir the Pot x 3 sets of 100

Deload this week, openers next and then time to rest up until the meet!

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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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