19 Jan Lisa Guggisberg-Pre-contest deload squat/deadlift & bench

I am currently in pre-contest mode getting ready for the 2017 XPC Finals at the Arnold where I will be lifting in multiply division.

Deeeelloooaaad. Squats at 280# and pulls at 245#. Used today to dial in form. Feeling great, picking up steam. #inzer #1020Life #tentwentylife #PRS #thisisfemalepowerlifting #TeamPRS #powerlifting #PowerRackStrength #captainjacked #1020strong #ladiesofPRS #girlswhomultiply #arnoldprep

A post shared by Lisa Guggisberg (@mrsgoogs) on Jan 14, 2017 at 11:36am PST

Bench work last night: 215-225-245 with 40lb in chains. I love benching in a shirt, it's painful, gasses me and makes me see Jesus sometimes but I still love it because it's a challenge to master the technique. ????????????????????????????????????Inzer SDP shirt and Inzer double gripper wrist wraps. www.inzernet.com ???????????????????????????????????? #inzer #1020Life #tentwentylife #PRS #thisisfemalepowerlifting #TeamPRS #powerlifting #PowerRackStrength #captainjacked #1020strong #ladiesofPRS #girlswhomultiply #arnoldprep

A post shared by Lisa Guggisberg (@mrsgoogs) on Jan 17, 2017 at 7:27am PST

Saturday Deload squats and deadlifts

Warm Up:

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

Worked up to an easy 280# squat in briefs only for 5 singles.  I just this week to really dial in my form in briefs.

Inzer Fusion suit for deadlifts for 5 singles at 245#. Figured out some things to tweak on my suit so I can really crank the straps down.

Accessory Work:

• All out stir the pots. Got to 250
• Single leg GM 4 x 15
• Bulgarian split squats 4 x 15

Monday Bench Work

Paul Key made me work this week.

Warm up:

• Single arm KB swings
• front/side raises with 5lb plate
• Bar 2 x 10

Work:

20lb chains (40lb total)

• 95 x 3
• 125 x 2
• 135 x 1
• 185 x 1 Inzer SDP shirt on
• 205 x 1
• 215 x 1
• 225 x 1
• 245 x 1

Really working on controlling the bar on unrack, pushing against the bar, being patient and not losing my triceps the last little bit before touching and to belly up to the bar.  Feel like I am sitting in a good spot with my bench.

Accessory Work:

• DB banded floor presses 4 x 15
• Incline DB press 4 x 15
• Tricep push downs

Doing a lot of DB banded floor presses and incline presses to hit weak spot Paul found that I have which is right in the middle range of my press.

Diet update:

Starting to lean out and drop some lbs. while maintain strength.  Tucker Loken has been doing my diet and I think we’ve got a great plan heading into the weight cut which should be nice and smooth if we stick to the plan and my body agrees with the plan.

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Lisa Guggisberg

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.

Latest posts by Lisa Guggisberg (see all)

• Lisa Guggisberg: Offseason Bench Day - July 16, 2018
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• LISA GUGGISBERG-OFFSEASON BENCH & SQUATS - June 22, 2018