Lisa Guggisberg-RPS Redemption Squat & Deadlift MEAT Prep and A Guest Pass to the Boy’s Club

I am currently getting ready for the RPS Redemption/XPC Qualifier on May 30, 2015 in Fort Myers, FL.  I am staying at the 114lb weight class but going in wraps for the first time. 

I am about 5 weeks out from RPS meet and I’m getting excited about the meet as my training has been going well.  I am pretty excited to see my fellow Power Rack Strength teammates compete as well.  If you’re in the Fort Myers area on May 30, 2015 come out and watch, it’s going to be a pretty good show.  Also, if you are in the area, Brian Carroll and the PRS Team will be doing a 10/20/LIFE seminar on Sunday, May 31, 2015 at The Weight Pile.  Click here for more info:

I got the pleasure of training with the guys from Team Sampson this weekend.  I wasn’t quite sure what I would be walking into, but I must say at the risk of ruining their reputation they were all on their best behavior and perfect gentleman…as much as one could expect from them. While there was a fair share of trash talking going on I gotta say that these guys are tremendously supportive of each other.  The support for each other combined with the decades of knowledge among all the guys makes for a phenomenal team and all around good people.  It was great to get out of my garage and get some fresh eyes watching my form.

I was thankful for all that experience this weekend since I threw on some knee wraps for the first time.  Jonathan Byrd set me up nicely with some tight, clean wraps; his level 5 on a scale of 10 felt like a 12 to my pansy ass.  I tried not to be a little girl about it but I think I let out a f-bomb a couple times over the pain.  I initially tried walking out the squat off the monolift but was having trouble getting my foot placement and getting my overall set up tight so I decided to not walk out.  This was first time I’ve ever worked off a monolift except for at meets where I am usually in knee sleeves only and always walk the squat out.  Set up and control was still off but I think with more time under a monolift and getting more comfortable with the knee wraps I’ll be ready to rock.   Good news is that the weight felt light and depth wasn’t an issue in the wraps.

Went in with the plan of doing 3×3 at 80% for both squat and deadlift but Brian suggested we go roughly 80% on squat and see how it went from there to test out the wraps.

Warm up

Goblet squats

Body weight piston squats

Squat Work

Bar 2×20

135 2 x 5

165 x 5

185 x 3

205 x 2

235 x 2 (Knee wraps-Put on new, unbroken in wraps but determined they were too heavy of a wrap for me)

275 x 1 (Knee wraps-Used a lighter broken in wrap. This was supposed to be a double but I lost my core, and all tightness so I re-racked to be safe)

310 x 1 (Knee Wraps-Not a perfect set up but weight felt light and there is a lot left in the tank-This was a training PR.  Best before this was 303lbs in knee sleeves only)

Deadlift Work

135 2 x 5

185 x 5

205 x 3

225 x 3

255 x 3

280 (80% of max) 3 x 3

These all felt really good, speed felt good. My hips were a little high on first two sets at 80% but quickly corrected.

Pretty happy with all of this, but of course it’s all a work in progress.

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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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