Lisa Guggisberg- RPS Redemption Meet Wrap Up

I competed in the RPS Redemption meet in Fort Myers this past weekend.  The meet was well run and smooth, the location was great, and Mindy Underwood did a great job getting information out to lifters. Mindy and Bert Underwood and did a great job making sure the meet was all about the lifters which made for an enjoyable meet.

Weight Cut

I started my water load on the Saturday before the meet.  I took up to two gallons of water a day.  I kept my diet pretty much the same but slightly reduced my carb intake and slightly increased my sodium intake.  I keep my diet super clean during meet prep, chicken, white rice, sweet potatoes, egg whites, coconut oil and oatmeal are my staples.  My diet resembles a traditional body building diet slightly tweaked to help enhance performance and strength.  I started out 124lbs and dropped to 120lbs by the end of the water load.  I finished up my water load at 3:00p.m. on Wednesday and started to dry out.   By Wednesday night I was 118lbs.  I woke up Thursday morning and I was 117lbs.  I started water pills when I got up.   I ate my last carb meal that morning before 11:00 a.m. which was egg whites with ¾ cup of white rice.  I got it Fort Meyers in the afternoon and I was 116lbs.  This is where it gets tough for me.  My body gets stubborn and doesn’t want to give up the last two or so pounds.  Thursday night my scale was reading 115.5lbs. I did an Epsom salt bath and was 115.2lbs.  Figured I would just ride it out knowing I usually lose about one pound over-night.  I wasn’t really sleeping that night because all the water pills and I felt like dog crap.  About 11:00 p.m. Brian had me come down and jump on his scale.  I was 116lbs.  I didn’t panic, no biggie, I’d get it off.  Finally fell asleep after taking some sleep aid.  I woke up Friday am 115lb, threw on a sweatshirt and got on the stationary bike at the gym hotel and sweated out the last pound.  I hadn’t started cramping so I knew I wasn’t in the danger zone. I weighed in at exactly 114lbs.

Recovery was pretty easy.  I immediately got a gallon of water mixed Pedialyte, Gatorade, creatine and glutamine in me.  I always keep my re-feeds pretty clean.  The last thing I want to do is spend more time on the crapper.


2 days before weigh in’s and immediately after.

Meet Day


Woke up at 6:00 a.m. and had my usual breakfast, oatmeal, egg whites, and powdered greens.  Went down stairs to the meet around 8:00 and started warming up with bird dogs, McGill crunches and rolling planks.  Warm-ups got a little hectic and I didn’t get warmed up as much as liked too, but these are things you gotta learn to work with at meets.  I took my last squat warm up at 255 with wraps on and it felt ok.  Opener at 305lbs was good, three white lights.  Opener didn’t move as fast as I liked but figured it was just nerves.  Second attempt at 335lbs, I came out of the hole slow and slowed down in the middle, my sticking point.  I heard Byrd yelling “ARCH” which helped get me past my sticking point.  In training I had no problem with 335lb so this little grinder caught me off guard.   Third attempt went 350lbs.  I heard my depth being called out but missed one, started to come up and then dropped back down, like I was searching for depth. DUMB mistake.  Game over as soon as I dropped back down.  Probably the only thing I was mad about the whole meet because I know I had the 350lbs in me.


Bench is the weakest of all three lifts for me.  I had Todd hand off to me and put me in the right groove.  Opened with 135lbs.  Three white lights.  Second attempt 155lbs, three white lights.  155lbs felt light so I went into my third with confidence.  Third attempt at 165lbs set up and decent was good, bar flew off my chest but got stuck in no man’s land and just couldn’t lock it out.  Bench is going to be a priority in my offseason work.


Before I started warm up’s I was looking at where I was sitting to see if I had a shot at best lifter.  Adam started crunching the numbers for me.  Warm-ups felt great. The bar was flying off the ground and everything felt light.  Opener at 315lbs easy, speed was fast and bar felt light.  Second attempt 350lbs, easy pull.  I had Adam run the numbers and we figured I needed to pull 380lbs to take best lifter.   At this point I had an 840 total, well over what I needed to qualify for the XPC at the Arnold so we decided to have some fun and go for the 380 and see what happened.  I had attempted 370 a few weeks prior and got it about an inch off the ground and couldn’t finish it so I had no idea if 380 would come up or not.  It stapled me to the floor.  I walked off the platform with a smile though.  At that point I was having fun and had nothing to complain about.  I PR’d all my lifts and hit my goal of getting a XPC qualifying total.

This was a fun meet for me. I got to lift with some of my Power Rack Strength teammates and had some great laughs.  Chris Della Fave went over 2400 again at 242, Nicole PR’d her squat, Jordan hit an AMAZING World record 785 squat at 220, Keith battled through some bad cramps to hit a squat PR, Filipe battled through the day and kept smiling, Scott had a nice squat PR, Danny Vega pulled a 700lb deadlift, Danny Bellmore qualified for the Arnold, Lab Rat PR’d his squat, bench and total.

I was excited that Todd was able to lift in the meet too.  The man is phenomenal, he got up early with me, handled me all day, which anyone who has ever been a handler can tell you is exhausting, gave hand offs to some teammates, helped everyone in warm up’s and didn’t complain once.  He unselfishly focused on me when I was lifting, fought through a chronic knee injury and PR’d all his lifts.  The man has the patience of a saint.  I was able to return the favor by handling him and hope I was as good as he is handling me.

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Overall this was a good meet.  Thank you to Brian Carroll for all the coaching, programing, wicked knee wraps and support, Jonathan Byrd for the nasty knee wraps, coaching and support, Adam Driggers for the laughs, coaching, holding me down when Byrd and  Brian were trying to rip my legs off with wraps and helping me crunch the numbers.  And to my husband, Todd, you’re pretty f’ing amazing and no way would I be able to do any of this without you.

I am taking the week off and then starting a long off season.  I already have some ideas for some offseason work to bring up my weak points.  I will probably do a meet before the Arnold as a test meet to see where I am at.  In the mean time I am going to enjoy my week off, eating oreos and giving myself a reboot.

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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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