Lisa Guggisberg- Temper Tantrums & Speed Benching-Week 5 of MEAT Prep

I am currently getting ready for the October 3rd RPS meet in Fort Myers, FL.  I am not cutting weight and going in at 123 weight class with wraps.

Squat Work

Had a little bit of a temper tantrum this week.  Attempt my opener of 335# Set up was off, came off the rack jacked up, went a quarter down and said fuck this and came back up.  Let out a PR of f-bombs.  Todd started laughing and I am not sure if he was laughing because he was afraid he was going to be the next target of my wrath or because watching an angry elf is just funny shit, probably the latter of the two. I felt better after blowing off some steam, re-cooped mentally and went back to it.  Dropped the weight to 315# for a little mental boost.

Warm up

McGill Big 3

Goblet squats

KB swings


Bar 2 x 20

95 x 5

135 x 5

185 x 3

225 x 2

255 x 1

275 x 1 (Wraps on)

335 x 1 (Wraps on-f’d up set up, temper tantrum)

315 2×1

345 x 2 Reverse bands.

Accessory work

Paused squat 3 x 6 @ 225#

Bulgarian split squat 3×15 (each leg)

Single leg good mornings 3 x 12 (each leg)

Friday Night Bench Speed Work

I’ve added in speed work to my program this time and already seeing a big difference in my bench along with tweeking my set up.

Double black monster mini bands for 9 sets of 1 (Singles) at 95#

If you have ever done bench speed work you know that the first rep is the hardest to perform fast and to get in the right groove.  Took me up until the 5th single to hit the right groove.  Speed has come a long way.  I just need to be able to transfer the speed to heavier weight.

Lesson learned this week.  Sometimes it’s ok to show a little crazy and have a come-apart.


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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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