01 Jan Lisa Guggisberg-WEEK 1 MEAT PREP

I am currently in MEAT prep getting ready for the XPC Finals at the Arnold Sports Festival in March. I will be in the 114wt class in knee wraps.   After the XPC Finals I plan on doing the RPS US Open in San Diego, CA.

Finished Week 1 of MEAT prep for the Arnold. Everything is moving well and I feel good.  Weight is sitting around 126lb in the AM. I am still carrying some extra lbs and bloat from the holidays but diet is getting dialed in.

Got a solid week of work in for the first week. of prep

Sunday Squat/Speed Deads

Warm up

McGill big 3-lots

Goblet Squats

Bar (45#) 2×20 to parrell box

95 x 5

135 x 5

185 x 3

215 x 2

240 4 x 3

Used box with just the bar as a warm up to reiterate sitting back.

Speed Deads

50% @ 185# for 5 singles

Accessory Work

Bulgarian split squat 3 x15

Banded leg extensions x 100

Stir the pots x 100

GAME ON BITCHES! Official XPC Arnold prep started today. Squats 3×4 at 240#/65% followed by deads at 185#/50% for speed work. #1020Life #PowerRackStength #tentwentylife #xpcfinals #ArnoldPrep #ASF #team1020Life #teamPowerRackStrength #girlswhopowerlift #powerlifter #powerlifting

A post shared by Lisa Guggisberg (@mrsgoogs) on Dec 26, 2015 at 9:10am PST

Tuesday Bench

Warm up

Band pull aparts x 50

Side raises 3 x 10

Bar x 10

65 x 5

95 x 3

115 4×3

1 board @ 135# 3×5

Very happy with speed, bar path and set up on all of these.

Accessory Work

Incline DB Press 4 x 15

Flys on cable machine 4×15

Explosive push ups 5×5

Lat pull down 4×15

Hammer Strength High row machine subset with Low Row Machine 3×15

Football Bar Shrugs 3×15

Bench work from today. % still low first week of #ArnoldPrep. 3×4 at 65% and 3×5 to one board at RPE of 6. Everything is moving fast and feels good. Using my #Inzer Double gripper wrist wraps. Hey @morgan56kg How's my powerbelly look? #1020Life #powerrackstrength #teamPowerRackStrength #teamPowerRackStrength #benchpress #InzerAdvancedDesigns #girlswhopowerlift #powerlifting #powerlifter

A post shared by Lisa Guggisberg (@mrsgoogs) on Dec 29, 2015 at 11:32am PST

Wednesday

Speed squats with bands 50% with Wraps on @ 185# for 5 singles.

Walking lunges

RDL @ 135# 3×12

Cardio stair master 20 mins

Thursday Deads

Warm up

McGill Big 3-lots

Light leg extension and leg curls

135x 5

155 x 3

185 x 3

215 x 3

240 4×3

Deficit pulls @ 225# 3×5

Got some really good leg drive on deads and pretty happy with it.

Accessory Work

McGill pull ups

Stir the pot x 100

Friday Speed Bench

8 x 3 @ 85#

Decided that any more bench speed work will be just singles. Speed work can take a toll on elbows and last thing I need is tendonitis.

DB Side raises 4 x 10-12 with two drop sets

Barbell Shoulder presses 4 x 10

Plate front raise 3 x 12

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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.

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