I am currently in offseason and will start meet prep soon for the WPO.  I recently competed at the Women’s Pro Am raw at 114.


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Volume is still high and I am seeing some benefit from this.  I am feeling much more comfortable and confident with my squats which is the end goal of all the volume work.  I’ll be transitioning to gear soon.  About 19-20ish weeks out from the WPO in November which I am beyond excited to compete in.

Monday Squats:

Warm up:

  • McGill Big 3
  • Goblet Squats
  • Banded side walks
  • Bar 3 x 10


  • 135 x 5
  • 155 x 5
  • 185 x 3 x 5
  • 205 x 4
  • 225 x 3
  • 255 x 3
  • 275 x 3 x 5 RPE 7


Accessory Work:

  • Walking lunges
  • Bulgarian split squats
  • Single leg leg extensions

Thursday Bench Work:

Warm Up:

  • Front side raises
  • Single arm KB swings
  • McGill Big 3
  • Bar 2 x 10


  • 95 x 5
  • 135 x 5
  • 155 x 3 x 5 RPE 7
  • Slingshot 185 x 2 x 3

Accessory Work:

  • Front Side Raises
  • DB Shoulder press
  • Lat Pull downs
  • Barbell rows
  • Hammer curls
  • Tricep pushdowns


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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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