Lisa Guggisberg-Squat Deload and Some leg pump

Deload this week. Mentally needed this week. Ready to hit heavier weight this coming week. The offspring are back in school so schedule has calmed down a little.  About 7 weeks out for RPS meet in Fort Meyers, FL.


Warm up

McGill Big 3

Goblet Squats


Bar 2 x 20

95 x 5

125 x 3

155 x 2

185 3 x 1

Accessory Work

Paused speed squats 3 x 6 at RPE of 5

Bulgarian split squats 3 x 10 (10 each leg)

Tuesday Leg Pump

Warm up: leg extension, laying leg curls

Reverse V squats 5 x 12

Standing leg curls subset with one leg goodmornings 4 x 12

Walking lunges 3 x 20 (20 each leg)

Leg extensions with 5 second pause at top on every 3rd rep 4 x 12

Leg Press 3 x 50



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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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