Lisa Guggisberg-New Meat Prep Cycle and 10/20/Life Seminar

I had a great weekend at the 10/20/Life seminar at Lowcountry Strength in Charleston, SC.  I am sending big thank you to Will Kuenzel for hosting the event and opening his gym to us.  Will has a great facility and is an experienced, incredibly knowledgeable coach and probably one of the nicest guys I have met.  I meet a lot a great people and was happy to see the attendees learning and absorbing the 10/20/Life principals.

I am getting ready for the RPS meet on October 3, 2015 in Fort Meyers. This past Saturday was my first week of my 10 week meet prep.  I decided that I am not going to cut weight for this meet and go in the 123lb weight class.  I am saving the weight cut for the XPC Finals at the Arnold in March 2016.  The meet in October is going to be a test meet to see where I stand before the Arnold and make any adjustments in my programming that need to be made.

It was great atmosphere to train this weekend.  I watched Beth Thomas hit an easy 500lb squat PR in her new Inzer Ultra Pro Leviathon suit.  Jonathan Byrd was having a great day and smoked 1005lbs squat.  Scott Paltos did not disappoint with his micro, non-existent shorts game.

Got some more work in under a mono-lift and in some wraps.  It took me a little more time to get warmed up and to get the hips working correctly.  I decided to work up to a heavy single with my squat and deadlift since I had spotters, a mono-lift and a lot of experienced eyes to watch/coach me.

Friday Squats and Deads

Warm up

McGill Big 3

  • Birddogs
  • Rolling planks
  • McGill crunch

Goblet squats

Squat Work

Bar (65lb) 2×20

115 x 5

135 x 5

155 x 3

185 x 2

215 x 2

255 x 1 Wraps

305 x 1 Wraps

315 x 1 Wraps

Deadlift Work

135 x 5

185 x 3

225 x 3

255 x 2

275 x 1

315 x 1

335 x 1

Saturday Speed Bench Work

Doubled orange mini bands

Bar 2×10

65 x 5

85 for 8 sets x 4

Really working on moving the bar fast on the first rep.  Goal is to learn to move heavy weight fast.

Accessory Work

Barbell rows @ 135 4 x 10-12

Pull ups 5 x 10

Now that I am 10 weeks out the diet will really get dialed in and training will be more regimented and sticking to a set schedule.  The stress of not cutting weight for the meet will allow me to really focus on training and not worry so much about hitting cardio weekly and tweaking the diet.   I am really looking forward to this meet prep and really interested to see what will happen as the weight cut will not be a factor.


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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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